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Position : Prone

Lie on the stomach, arms elevated overhead holding a gym ball and legs straight on the floor.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift both legs off the floor; also lift the ball, head, arms, shoulders and upper chest off the floor by 4 inches. Breathe in, lower the upper chest, shoulders, arms, head and ball back to the floor. Repeat.

Position : Supine

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe out, elevate one arm overhead maintaining the core set. Breathe in, arm back to starting posiiton. Repeat.

Position : Supine

Lie on the back with feet on the floor and knees bend, hands on the knees.

 

Form & Movement

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

Position : Supine

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one feet off the floor followed by the other, using hands pull the knees to the chest. Feel for the stretch on the back of the trunk. Hold. Release the pull and back to starting position.