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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 both feet off the floor such that knees bend at 90 degrees. Breathe in, lower the feet on the floor maintaining knees at 90 degrees. Repeat.

Position : Stand

Stand with feet hip-width apart, rest the lower back on the gym ball placed on the wall and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and slide the back on the ball down such that knees in line with toes. Breathe out, squeeze the buttocks, push up to the starting position, maintain the back contact with the gym ball and wall. Repeat.

Position : Stand

Stand next to a 6 inch step with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot on the step sideways followed by another. Breathe in, lower the first foot back to the starting position followed by the second. 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.