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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 : Stand

Stand on a 6 inch step with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend one knee and lower the other foot towards the floor forward followed by another foot. Repeat.

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, blades set and core set. Breathe out, slide the heel forward by straightening the knee. Breathe in, slide the heel back to starting position. Repeat and switch sides.

Position : Sit

Sit on the gym ball with feet on the floor and hips-knees at 90-90 degrees, hands behind the head with elbows pointing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend the trunk to one side as if trying to reach the elbow towards the floor. Breathe in, back to starting position. Repeat by alternating the direction.