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Position : Hook-lying

Lie on the back with legs straight forward, lower leg resting on the gym ball, toes pointing towards the ceiling, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that trunk, hips and knees are in line. Lift one leg off the ball and lower it back on the ball. Repeat by alternatingly lifting the legs off the ball.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees at 90 degree, hands behind the head such that elbows pointing outside.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and twist trunk to the same side of raised leg. Breathe in, untwist back to starting position. Repeat, alternate sides.

Position : Stand

Stand on 2 pillows with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lower one leg towards the floor sideways while bending the other knee. Breathe in, lower the other leg. Breathe out, get back on to the pillows and repeat.

Position : Prone

Kneel in front of a gym ball, roll forward such that chest resting on the ball and knees straight off the floor, cross the arms forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift the chest chest off the ball. Breathe out, lower the chest back to starting position. Repeat.