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Position : Stand

Stand with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the toes off the floor and walk sideways on your heels making sure the toes point forward. Switch the direction of walk.

Position : Stand

Stand, feet hip-width apart and arms by the side holding dumbbell in each hand.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and lower the buttocks as if sitting back on the chair to 90 degrees. Breathe out, squeeze the buttocks and push up to standing position. Repeat.

Position : Supine

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, elevate the arms overhead, maintaining the core set. Breathe out, lower back to starting posiiton. Repeat.

Position : Sit

Sit on the gym ball, hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees in front holding one end of the theraband and the other end tied to a stable surface at shoulder level on one side.

 

Form & Movement

Maintain chin tuck blades set and core set. Breath in, twist the trunk to the side of the theraband. Breath out, twist back to centre pulling the theraband. Repeat.