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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 : Hook-lying

Lie on the back with feet on the floor and knees bend, hands behind the head with elbows away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift both feet off the floor such that hips-knees at 90-90. Maintaining core set, lift the head, shoulders and upper trunk off the floor and twist to one side trying to touch the elbow to the opposite knee. Breathe in, back to starting position. Switch sides. Repeat alternately.

Position : Hook-lying

Long sit with hands under the shoulders and calf on the gym ball.

 

Form & Movement

Maintain chint tuck, blades set and core set. Breathe in, squeeze the buttucks and lift the buttocks off the floor such that the trunk, buttocks and knees are in the straight line. Breathe out, lower the buttocks to starting position. Repeat.

Position : Stand

Stand next to a 6 inch step with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot on the step sideways followed by another. Breathe in, lower the first foot back to the starting position followed by the second. Repeat.