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Position : Supine

Sit on the ball with feet on the floor and arms by the side, roll forward on the ball such that upper body is on the ball, hips off the floor and trunk, hips and knees in straight line, straighten one knee forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both arms overhead. Breathe in, lower the arms back to starting position. Repeat the arm motion.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend to 90 degrees, loop a theraband on the thigh above the knees and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, pull the theraband by moving the knees apart and lift the buttock off the floor by squeezing it. Breathe in, lower the buttocks maintaining the knee pull. Repeat.

Position : Q-ped

On 4s such that knees under the hips and hands under the shoulders.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the knee bend to 90 degrees, kick up towards the ceiling. Breathe in, lower the leg to starting position. 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.