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Position : Sit

Sit on the gym ball with feet on the floor and hips-knees bend to 90-90 degrees, arms elevated to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the upper back straight, lean forward through the hips. Breathe in, straighten the back up to starting position. Repeat.

Position : Supine

Sit on the ball with feet on the floor holding a medicine ball, roll forward on the ball such that upper body is on the ball, hips off the floor and trunk, hips and knees in straight line, elevate the hand towards the ceiling holding the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the trunk to one side such that the opposite shoulder is off the gym ball. Breathe in, rotate back to starting position. Repeat and alternate the sides.

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 : Prone

Lie on the stomach with feet straight forward, elevate the arms overhead.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the arms, head and upper chest off the floor. Breathe in, lower the hands, head and upper chest back to starting position. Repeat.