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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 : Supine

Sit on the ball, roll forward on the ball such that hips are off the floor, trunk, hips and knees in straight line and hands holding medicine ball close to the chest in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the position, lift the head, shoulders and upper chest off the ball. Breathe in, lower the upper chest, shoulders and head back on the ball. Repeat.

Position : Kneel

Kneeling in front of gym ball and arms resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball forward without moving the knees. Feel for the stretch under the shoulders and the side of the back. Hold. Breathe in, release the stretch.

Position : Supine

Lie on the back with legs straight forward, elevate the arms overhead holding the gym ball, lift both legs off the floor by 2 inches.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the ball, arms, head, shoulders and upper back off the floor. Breathe in, lower the upper back, shoulders, head, arms and ball towards the floor. Repeat.