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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 : Supine

Kneel facing a gym ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll forward on the ball such that ankle and feet on the ball, hands under the shoulders and knees, hips and trunk are in line. Breathe in, squeeze the buttocks and maintain core set such that back is straight. Hold. Breathe out, roll back to starting position.

Position : Stand

Stand next to a chair and a pillow with toes pointing forward, place a finger on the back rest of the chair for support/balance if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, step on the pillow such that the feet touching each other. Hold and maintain the balance. Breathe in, back to starting position. Repeat.

Position : Stand

Stand with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk sideways alternating one leg crossing the other leg forward and backward. Repeat, gradually increase the speed and intensity