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Position : Supine

Lie on the back with legs straight forward, bend one knee to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the bend leg outward such that knee pointing away from the body. Breathe in, rotate the leg back to starting position. Repeat.

Position : Stand

Stand next to 2 pillows with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow sideways such that toes pointing forward. Breathe in, get off the pillow sideways. Increase the intensity. Repeat.

Position : Prone

Lie on the stomach with legs straight forward and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the head, upper back and arms off the floor. Breathe in, lower the arm, upper back and head back to starting position. Repeat.

Position : Supine

Sit on the gym ball with feet on the floor, roll forward on the ball such that back is resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, let the arms fall towards the floor by the side and look up. Feel for the stretch on the front of the cheat and stomach. Hold. Breathe out, roll back to starting position.