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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.

Position : Stand

Stand with feet hip-width apart, rest the lower back on the gym ball placed on the wall and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and slide the back on the ball down such that knees in line with toes. Breathe out, squeeze the buttocks, push up to the starting position, maintain the back contact with the gym ball and wall. Repeat.

Position : Stand

Stand with feet hip-width apart and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend forward through the hips. Hold the position. Breathe in, squeeze the buttocks and straighten to the starting position. Repeat.

Position : Supine

Lie on the back, arms crossed over the chest and ankle resting on the gym ball with knees straight.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball sideways without lifting the opposite hip off the floor. Breathe in, roll the ball back to starting position. Repeat.