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Position : Hook-lying

Lie on the back with legs straight forward, lower leg resting on the gym ball, toes pointing towards the ceiling, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that trunk, hips and knees are in line. Lift one leg off the ball and lower it back on the ball. Repeat by alternatingly lifting the legs off the ball.

Position : Stand

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk sideways alternating the leg crossing the other leg forward and backward. Repeat

Position : Supine

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

 

Form & Movement

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

Position : Hook-lying

Lie on 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, squeeze the buttocks and lift them off the floor. Breathe in, lower the buttocks to starting position. Repeat.