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Position : Supine

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 in, elevate the arms overhead, maintaining the core set. Breathe out, lower back to starting posiiton. Repeat.

Position : Hook-lying

Lie on the back with legs straight forward, lower leg resting on the gym ball, toes pointing towards the ceiling, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that trunk, hips and knees are in line. Lift one leg off the ball and lower it back on the ball. Repeat by alternatingly lifting the legs off the ball.

Position : Stand

Stand next to a wall with feet pointing forwards, lift one leg off the floor, hold a ball in your hands.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, twist the trunk towards the wall and ball toss. Repeat, maintaining the balance on one leg.

Position : Stand

Stand with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, take a step sideways, bend the knees to 30 degrees and squat as if sitting back on the chair. Breathe out, squeeze the buttocks and up to standing position. Repeat.