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Position : Stand

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeezing the buttocks walk backward by placing the feet diagonally out at 45 degrees. Breathe in, bring the other foot close to the back foot. Repeat in an opposite direction.

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 : Q-ped

On 4s such that wrists under the shoulders and knees under the hips.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeezing the buttocks and maintaining the knee at 90 degrees,lift the knee towards the ceiling by the side. Breathe in, lower the knee back to the floor. Repeat.

Position : Stand

Stand next to 2 pillows stacked on top of one another, toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot on the pillows by the side followed by another. Breathe in, lower the first foot back to the starting position followed by the second. Repeat. Gradually increase the speed.