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Position : Hook-lying

Lie on the back with feet on the floor and knees bend, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, slide the heel forward by straightening the knee. Breathe in, slide the heel back to starting position. Repeat and switch sides.

Position : Prone

Kneel in front of a gym ball, roll forward on the ball such that hands are resting on the floor, shoulders, back, hips and knees in line and ankle/foot on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, using the legs roll the ball towards your chest as if trying to touch the knees to the chest. Breathe in, roll the ball away from the body and straighten the knees. Repeat.

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 : Prone

Lie on the ball such that stomach on the ball and toes on the floor, hands resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, push the ball with forearm and look up, arching the back. Breathe out, lower the trunk to starting position. Repeat.