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Position : Sit

Sit, arms elevate to 90 degrees by the side and knees bend with a gym ball in between the knees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, press the ball between the knees and twist the back in one direction with arms moving in the same direction. Breathe in, untwist to starting position. Repeat in other direction.

Position : Stand

Stand next to the chair such that feet hip-width apart and toes pointing forward, rest a finger on back rest for balance/support.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it close to the other leg such that feet touch each other and toes pointing forward. Maintain the balance and hold the position. Back to starting position.

Position : Prone

Lie on the stomach with legs straight forward, arms by the side and knees straight.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttock and kick the leg towards the ceiling keeping the knee straight. Breathe in, lower the leg to starting position. Repeat.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend to 90-90 degrees, lift one leg off the floor by 4 inches.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, twist your trunk to same side of raised leg. Breathe in, untwist your trunk. Repeat and switch sides.