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Position : Hook-lying

Long sit with hands under the shoulders and calf on the gym ball.

 

Form & Movement

Maintain chint tuck, blades set and core set. Breathe in, squeeze the buttucks and lift the buttocks off the floor such that the trunk, buttocks and knees are in the straight line. Breathe out, lower the buttocks to starting position. Repeat.

Position : Sit

Sit on the gym ball with hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball by moving the hip in opposite direction side to side. Breathe in, roll back to centre. Repeat.

Position : Stand

Stand facing a pillow which is placed on a step such that 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 pillow forward. Breathe out, squeezing the buttocks and core, stand up on the step by placing another foot. Lower down to the starting position by place one foot on the floor behind followed by another. Repeat.

Position : Stand

Stand next to the chair with feet 6-8 inches away from each other and toes pointing forward, hold the back rest for balance if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, move one leg close to the other such that feet are hip-width apart. Maintain the balance and hold the position. Back to starting position.