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Position : Hook-lying

Lie on the back, hands behind the head with elbows away from each other and legs straight placed on a gym ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the head, shoulders and upper trunk off the floor and twist to one side trying to touch the elbow to the opposite foot by lifting the opposite leg straight off the ball. Breathe out, untwist and lower the leg on the ball and lower the upper trunk, shoulders and head on the floor. Repeat.

Position : Supine

Lie on the back with feet on the floor and knees bend to 90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck and blades set. Breathe out, pull the belly button towards the spine as if flattening the back and touching the floor. Hold. Breathe in, back to starting position.

Position : Supine

Kneel in front of a gym ball placed behind and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lean on the ball backward with arms falling by the side such as opening the chest. Feel for the stretch in the front of the trunk. Hold. Breathe out, back to starting position.

Position : Stand

Stand with feet hip width apart, elevate the arm to 10 degrees forward and hold the gym ball along with dumbbell in each hand.

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe out, gently bend forward from the hip towards the floor such that back is parallel to the floor. Breathe in, squeezing the buttocks straighten the back to starting position. Repeat.