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Position : Stand

Stand with feet hip-width apart, rest the lower back on the gym ball placed on the wall and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and slide the back on the ball down such that knees in line with toes. Breathe out, squeeze the buttocks, push up to the starting position, maintain the back contact with the gym ball and wall. Repeat.

Position : Stand

Stand with feet hip-width apart, toes pointing forward, loop a theraband around the legs above ankles.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeezing the buttocks and pulling the band, walk backward by placing the feet diagonally out at 45 degrees. Breathe in, bring the other foot close to the back foot. Repeat in an opposite direction.

Position : Supine

Lie on the back with legs straight forward and toes pointing towards the ceiling, loop a theraband around the legs just above the ankles.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, move the leg away from the body. Breathe in, slide the leg back to starting position. Repeat.

Position : Stand

Stand with feet hip-width apart such that toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, turn the head in one direction. Lift one leg off the floor and place it in front of other leg such that the heel touches the toes of the back foot. Walk heel to toe maintaing the head position. Repeat.