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Position : Side-lying

Lie on one side with elbow under the shoulder and other hand on the waist, knees straight and hips in line with the trunk.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift the hips and knees off the floor such that neck, shoulder, trunk, hips, knees and feet are in one line. Hold. Breathe in, lower the hips and knees towards the floor back to starting position. Repeat.

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 : Stand

Stand next to the wall holding a ball with feet hip-width apart such that toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it in front of other leg such that the heel touches the toes of the back foot. Maintain the balance and toss the ball on the wall by rotating the torso. Repeat.

Position : Prone

Lie on the stomach with legs straight forward, arms by the side and knees straight.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttock and kick the leg towards the ceiling keeping the knee straight. Breathe in, lower the leg to starting position. Repeat.