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Position : Stand

Stand with feet hip-width apart and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, take a step forward, lower the body towards the floor by bending the knee and hip of front leg by 30 degrees. Breathe out, squeeze the buttocks and return back to standing position. Repeat.

Position : Supine

Sit with leg straight forward, lower leg on the gym ball and hands placed on the floor such that wrist under the shoulders.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift the buttocks off the floor such that the trunk, buttocks and knees are in the straight line. Breathe in, lower the buttocks to starting position. Repeat.

Position : Stand

Stand facing the chair, rest the hand on the chair for support/balance if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend both the knees and lower towards the floor by 30 degrees as if sitting back on the chair (squat). Breathe out, squeeze the buttocks and push up 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.