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Position : Side-lying

Lie on one side with legs straight and toes pointing forward, loop a theraband above the ankles.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, kick forward stretching the band. Breathe in, move the leg back to starting position. Repeat.

Position : Sit

Sit on the gym ball such that hips-knees bend to 90-90 degrees and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the upper back straight, lean forward through the hip. Breathe in, straighten the back up to starting position. Repeat.

Position : Stand

Stand next to a 6 inch step with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one leg off the floor and place it on the step sideways. Breathe out, squeezing the buttocks stand up on the step by placing another foot. Lower down to the starting position and repeat.

Position : Stand

Stand with feet hip width apart, toes pointing forward, hold a medicine ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor. Maintain the balance on one leg and pass the ball from one hand to another front and back. Breathe in, lower the foot back on the floor. Repeat.