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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, toes pointing forward, loop the theraband above the ankles and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one foot off the floor keeping the knee straight and place it diagonally forward at 45 degree angle pulling the band. Breathe in, back to starting position. Repeat.

Position : Hook-lying

Lie on the back with legs on the gym ball such that hips-knees bend to 90-90 degrees, hands behind the head such that elbows facing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the elbows, head, shoulders and upper chest off the floor and twist the trunk to one direction as if trying to touch the elbow to opposite knee. Breathe in, untwist and lower the upper chest, shoulders, head and elbow back to the floor. Repeat.

Position : Stand

Stand next to a wall with feet pointing forwards, lift one leg off the floor, hold a ball in your hands.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, twist the trunk towards the wall and ball toss. Repeat, maintaining the balance on one leg.