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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.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees at 90-90 and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the toes of one foot off the floor. Breathe in, lower the toes on the floor and lift the toes of other foot. 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 the leg crossing the other leg forward and backward. Repeat

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.