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Position : Sit

Sit on a gym ball with feet on the floor such that hips-knees bend to 90-90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one heel off the floor. Breathe in, lower the heel and lift another heel. Repeat by alternating the heel lift.

Position : Stand

Stand on a pillow with a wall on one side holding a ball, place one foot directly in front of another touching the heel to the toes.

 

Form & Movement

Maintain chin tuck, blades set and core set. Maintaining the balance, toss the ball on the wall sideways. Repeat.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend at 90-90 degrees, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the back to one side as if trying to look behind. Breathe in, untwist back to starting posiiton. Repeat and switch sides.

Position : Supine

Sit on the gym ball with feet on the floor, roll forward on the ball such that back is resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, let the arms fall towards the floor by the side and look up. Feel for the stretch on the front of the cheat and stomach. Hold. Breathe out, roll back to starting position.