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Position : Supine

Sit on the ball, roll forward on the ball such that upper body on the ball and hips off the ball by squeezing the buttocks, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both arms towards the ceiling, open the arms to the side in the direction of floor. Breathe in, move back the arms facing the ceiling. Repeat the arm motion.

Position : Supine

Sit on the ball with feet on the floor holding a medicine ball, roll forward on the ball such that upper body is on the ball, hips off the floor and trunk, hips and knees in straight line, elevate the hand towards the ceiling holding the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the trunk to one side such that the opposite shoulder is off the gym ball. Breathe in, rotate back to starting position. Repeat and alternate the sides.

Position : Sit

Sit on the gym ball with hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball by moving the hip in opposite direction side to side. Breathe in, roll back to centre. Repeat.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend at 90-90 degrees, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the back to one side as if trying to look behind. Breathe in, untwist back to starting posiiton. Repeat and switch sides.