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Position : Stand

Stand facing a 6 inch step with feet hip-width apart and toes pointing forwards.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one leg off the floor and place it on the step forward. Breathe out, squeezing the buttocks and core stand up on the step by placing another foot. Lower down to the starting position and repeat

Position : Sit

Sit tall with feet on the floor and knees bend, hands by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lean backward elevate the arms to 90 degrees forward and straighten the knees such as the body is making a V. Breathe in, bend the knees and lower the arms back to starting positon. 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.

Position : Supine

Lie on the back with feet on the floor and knees bend to 90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck and blades set. Breathe out, pull the belly button towards the spine as if flattening the back and touching the floor. Hold. Breathe in, back to starting position.