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Position : Supine

Lie on the back with leg straight forward, place a gym ball between the feet, hands behind the head.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the ball and elevate the legs towards the ceiling such that feet facing the ceiling. Breathe out, lift the head and shoulder off the floor and twist such as trying to touch the elbow to the opposite leg. Breathe in, untwist and lower back to starting position. Repeat.

Position : Sit

Sit on the gym ball, hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees in front holding one end of the theraband and the other end tied to a stable surface at shoulder level on one side.

 

Form & Movement

Maintain chin tuck blades set and core set. Breath in, twist the trunk to the side of the theraband. Breath out, twist back to centre pulling the theraband. Repeat.

Position : Stand

Stand with feet hip width apart, toes pointing forward, loop the theraband above the ankles and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one foot off the floor keeping the knee straight and place it diagonally forward at 45 degree angle pulling the band. Breathe in, back to starting position. Repeat.

Position : Hook-lying

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both the arms overhead maintaining core set. Breathe in, lower both arms to starting position. Repeat.