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Position : Sit

Sit on the gym ball, hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees in front holding one end of the theraband and the other end tied to a stable surface at shoulder level on one side.

 

Form & Movement

Maintain chin tuck blades set and core set. Breath in, twist the trunk to the side of the theraband. Breath out, twist back to centre pulling the theraband. Repeat.

Position : Stand

Stand with feet hip-width apart against the wall, rest the back on the wall, arms crossed over chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend the knees, lower down towards the floor by 30 degrees such as sitting on a chair, back in contact with the wall. Breathe in, squeeze the buttocks and stand up to starting position. Repeat.

Position : Sit

Sit on a gym ball with feet on the floor such that hips-knees bend to 90-90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one heel off the floor. Breathe in, lower the heel and lift another heel. Repeat by alternating the heel lift.

Position : Hook-lying

Lie on the back with legs on the gym ball such that hips-knees bend to 90-90 degrees, hands behind the head such that elbows facing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the elbows, head, shoulders and upper chest off the floor and twist the trunk to one direction as if trying to touch the elbow to opposite knee and lift the knee off the ball. Breathe in, untwist and lower the upper chest, shoulders, head and elbow back to the floor. Repeat.