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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.

Position : Stand

Stand facing a pillow with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, step on the pillow such that the feet touching each other. Maintaining the balance, reach forward in different directions with one hand. Repeat.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees bend to 90-90 degrees, lift one leg off the floor by 4 inches.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, twist your trunk to same side of raised leg. Breathe in, untwist your trunk. Repeat and switch sides.

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 by placing the heel of one foot in front of and touching the toes of the back foot. Look forward and ahead. Walk heel-to-toe in a straight line