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Position : Hook-lying

Lie on the back with feet on the floor and knees bend to 90 degrees, loop a theraband on the thigh above the knees and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, pull the theraband by moving the knees apart and lift the buttock off the floor by squeezing it. Breathe in, lower the buttocks maintaining the knee pull. Repeat.

Position : Prone

Lie on the stomach with legs straight forward, bend one knee to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttock and kick the foot of the bend knee towards the ceiling. Breathe in, lower the leg back to starting position. Repeat.

Position : Stand

Stand next to 2 pillows stacked on top of one another, toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot on the pillows by the side followed by another. Breathe in, lower the first foot back to the starting position followed by the second. Repeat. Gradually increase the speed.

Position : Sit

Sit on the gym ball with feet on the floor and hips-knees at 90-90 degrees, hands behind the head with elbows pointing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend the trunk to one side as if trying to reach the elbow towards the floor. Breathe in, back to starting position. Repeat by alternating the direction.