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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 : Sit

Sit on the gym ball such that hips-knees bend to 90-90 degrees and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the upper back straight, lean forward through the hip. Breathe in, straighten the back up to starting position. Repeat.

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, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe in, gently move one knee out with feet on the ground. Breathe out, knee back to starting position. Repeat and switch legs.