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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 : Sit

Sit on the gym ball with feet on the floor and hips-knees at 90-90 degrees, hands behind the head with elbows pointing away from each other.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend the trunk to one side as if trying to reach the elbow towards the floor. Breathe in, back to starting position. Repeat by alternating the direction.

Position : Stand

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk sideways such that one leg crosses the other leg from front. Breathe in, move the other leg to the starting position. Repeat.

Position : Stand

Stand with feet hip-width apart and hold the gym ball close to the chest with dumbbell in each hand.

 

Form & Movement

Maintain the chin tuck, blades set and core set. Breathe out, twist to 45 degrees to one side, lean forward keeping the back flat. Breathe in, twist to the centre and then to the other side. Breathe out, squeeze the buttocks and straighten the back to the starting position. Repeat.