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Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend at 90-90 degrees, hands crossed in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, twist the trunk to any one side. Breathe in, twist the trunk back to centre. Repeat.

Position : Hook-lying

Lie on back with feet off the floor such that hips-knees bend to 90-90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, straighten one leg forward without moving the other leg. Breathe in, bend the knee back to starting position. Repeat by alternate the legs.

Position : Side-lying

Lie on one side with elbow under the shoulder and other hand on the waist, knees bend to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that shoulder, trunk, hip and knees are in line. Breathe in, lower the buttocks towards the floor. Repeat.

Position : Stand

Stand next to 2 pillows with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow sideways such that toes pointing forward. Breathe in, get off the pillow sideways. Increase the intensity. Repeat.