Abdominal Burn

So welcome. I'm Mariska Brylane from fuse, Claudia's in Washington, D C and I'm here with these lovely ladies and we're going to do a little mat workout. I'm anticipating it's going to be around level two, three, but, um, we have Emily with us today who's joined us and she's fresh off an airplane, little bit tired and she has a little bit of tightness in her low back. So we're going to do some modifications for her where you can see how if you're having trouble rolling all the way down and making your way back up, we're going to use a ball behind her back. So it sort of stops her descent and she can really work on deepening those low abs and stretching out her low back so that at some point the roll-ups going to be a little bit easier to do. So always do what you can feel. The burn pain is something I love, you know, most of the time. Um, but anything that's like sharp or stabbing or searing or anything, don't do that and make sure you back off. Um, we're gonna actually start seated just the way you are. Hold on behind your knees with your hands and probably find about a sitz bones distance between your legs with your knees and your feet and maybe bend in a little bit more. So yes, and we're gonna start by pulling towards you so that you can extend your spine.

So instead of really arching your back, think about lifting your sternum up towards the ceiling and then exhale, pull your sternum back in. Tilt your pelvis underneath you a little bit in round back. And so we have straight arms, so just until your arms are straight nice. And then we're going to keep your arms on your legs as you round forward so your elbows are going to bend, your head is still dropped. And then at the top you extend your spine and then lift your sternum.

Good sternum comes back down, round, back. So really tilting your pubic bone up towards your ribs. Good as you're rolling back. And then we're going to come forward. So elbows are going out to the side and then you extend your spine in that last little moment. You get that sternum lift up and can lift as well. A couple more like this. Exhale to round back. Good.

Inhale to pause. Exhale, pull your abs in deeply as you round forward. Elbows are going out wide to the side and then extend your spine. Lift your sternum one more like this. Exhale to round. Back. Arms are going all the way straight. Watch what your legs are doing. They should be still exhale. Pull your obs in as you round over.

Extend your spine, lift your sternum, reach your arms forward to about shoulder height. Exhale to round back until your hands are at knee level, so I don't care if you have your thumbs up or your palms flat, doesn't really matter. We're going to take that shape and round. Ford's a very, very similar to what we just did, but this time as you begin to extend your spine, I want you to stack it up bone by bone. Your arms lift up to shoulder height and reach your arms up towards the ceiling. Keep your arms where they are. Exhale to round back where your arms are actually gonna travel, like at the angle of your legs.

So you can lower your legs or lower your arms down a little bit. Good. And then you're going to keep your arms at that height of your legs round over so your arms are just going to adjust. And then you'll stack your spine up. Lift your arms up. Two more like this. Exhale, rounding back. Good. Take that shape forward. Shoulders down, away from your ears coming forward, lifting up, and then reaching up. And last one like this. Exhale, we're taking it back. Shoulders relaxed away from your ears. Chin is up, a tiny little bit.

Good round over. And then extend your spine coming all the way back up. Reach your arms forward, exhale to round down. Arms are just going to travel down to, they're going to end up by your hips. Bring your legs in a little bit closer to you than they are.

So you want to have your um, feet, not quite right underneath your knees. We're gonna call it a slight angle forward of your knees. Make sure that they're the same distance apart is your knees. So to sometimes we need to walk in a teensy little bit. Keep your arms by your side. And first all I want you to do is draw your abs in.

So you're going to find the tiniest little tilt of your pelvis by engaging your lower abdominals. So you should feel your low back. Make a little imprint into the mat and then on an inhale, extend your spine tailbone heavy into the mat. Again, exhale, you're drawing it in little tilt, beautiful. And then exhale to extend a couple more like this. It's a little tilt. Watch that the distance between your knees doesn't change and then lengthen your spine. Two more like this, little tilt of your pelvis. Good.

And then lengthen your spine. And last one, like this little tilt of your pelvis and lengthen your spine. Now we're going to do is similar movement, but instead of the tilt, we're going to engage your glutes and lift your hips up an inch off the floor. Just squeeze your glutes, lift your hips up an inch and lower back down. And I would say like an inch is like this, like a tiniest little amount. So you're hovering your butt off the floor and then lower it back down.

Squeeze to hover. Nice and lower. Back down a couple more like this. Squeeze to hover and lower back down. Squeeze to hover and lower back down. And we're going to combine those motions. So dry your abs in low back, makes contact with the mat. Press into your feet. Squeeze your glutes, keep coming up until you come to a straight line, from your knees to your shoulders. Nice. And then from your throat, all the way to your tailbone, you're gonna lay your spine down, bone by bone coming all the way down to the bottom. So Meredith, walk your feet.

It's tsetse the close friend. Good again, pressing down. So tilt your pelvis, press down, peel your back away from the mat, coming to that straight line bridge. And then slowly lower down bone by bone. We're going to do a couple more like this. So draw your low abs in. Press into your feet, squeeze your lutes, lift your hips. Ups are firing your hamstrings, glutes, entire backside of your body, and then lay your spine down slowly, one vertebrae at a time.

And then last one like this, dry your abs in slight tilt of your pelvis to lift yourself up and then slowly lower it all the way down, bone by bone. Tailbones heavy at the bottom. Bring your hands behind your head. You can either have hands stacked one on top of the other, or interlace your fingers all the way to the webbing. But I want you to be able to push your head weight back into your hands a little bit on an exhale, head and chest lift up, close your ribs as you're lifting ups, you're engaging your upper abdominals, pull your lower abdominals in and then lengthen all the way back down. So they're doing a beautiful job of not tucking their hips on the way up.

You want to keep your tailbone really heavy, sacred, really heavy into the mat. So, um, keep going. So we don't want to do, I would say like the gym crunches where they're like pulling their hips in at the same time as they're lifting up. It's really about the control of the upper abdominals. Let's do two more like this, and then we're going to add onto that. So you're lying down and lifting up and lowering it back down and then lifting up and lowering it back down.

Now we're going to add a little movement of your legs. So exhale to lift. You're gonna float your right leg up in towards you and lower it back down. Just tap your toes to the floor. Exhale to lift. Lower down to tap. Exhale to lift. Lower down to tap to more like this. Exhale to lift.

Shape of your leg doesn't change at all and you're moving from your low abs. Exhale to lift and hold. Extend your leg up towards the ceiling slightly externally rotated as you lower down, reach your leg away from. You. Might not go all the way down or it might exhale to lift. Reach away, exhale to lift.

Reach away and try to get your legs straight up towards the ceiling. So even if you have to bend your knee, do that. Lower it down to more. Exhale to lift and lower it back down and exhale to lift. Leave your leg where it is. Lower your head and chest back down and bring your arms by your side.

Adjust to your bottom leg if you want to, because we're going to come up to a single leg bridge, so pressing into your foot, peeling your back away from the mat, reaching your leg up towards the ceiling. We're just going to hold there holding and breathing, breathing and holding, and then slowly lower your spine down one vertebrae at a time. Bend your knee, plant that foot down. Bring your hands back behind your head and we'll move on to the other side. So exhale to lift.

Left light comes in and lower down toes. Tap. Exhale to lift and lower down. Exhale, lift and down. We have two more like this. Exhale to lift and lower down. Exhale to lift and lower down transition.

Exhale to lift. Extend your leg externally, rotate it, lower it down as your head and chest. Lower down. Exhale it up, lower it away, and exhale it up. Keep those elbows wide lowered away, and exhale it up. Let's do two more like this. Lowered away. Exhale it up. Lower it away. X held up. Leave it up. Lower your upper body down. Reach your arms long by your side.

Adjust your right foot as needed, pressed into your foot. Lift your hips up. So we're coming into that single leg, shoulder bridge. Make sure your ribs are drawn together by engaging your upper abs. Pull your lower abs in and we're going to hold not your breath. Breathing is important. Joseph said so. And then slowly keeping your leg up.

Lay your spine down, bone by bone. Bend your knee, plant your foot down. Hug your knees into your chest. Rock a little from side to side, just massaging out your low back. And then we're going to um, lift your head and chest up and then extend your legs out to your point of control for the a hundred. We're not going to do what you think we're going to do. So I want you to draw your arms back. So if you want to be super low, you can, but you want to make sure that your back doesn't arch away from the Mat.

So lower your hands down. Lift them up, lower down, lift them up. So lower down, just lift up to shoulder height. Lower down. Lift them up. Lower down and up, down and up. Down. Look at your app. See if you can pull them down towards your spine, maybe a little bit more than you are. Lift them up now your down position is your lowest position. Now from there, you lift your arms up higher and down. Lift them up higher and down.

You can lift them all the way up to your ears or not. Lift them higher and down. Couple more. Lift higher and down and higher and down. Hold this last one there. Just hold it there. See if you can engage your glutes. A little. Squeeze on your glutes, lower your legs down a little teeny bit more than they are.

So it's firing those inner thighs, firing those glutes, keeping your abs pulled in. You're like, shut up and let us pull our legs in. We're going to talk for two more seconds. Bend your knees into your chest, lower all the way down, rock a little from side to side, and then rock yourself all the way up to a seated position. So we're gonna play around a little bit with um, some of our roll-ups. So, um, we're going to come seated first. So I think one of the best principles I ever learned to get me to do roll-ups better was that your arms connect to your back by engaging your lats, your lats connect into your obliques. And that makes easier. Um, just trust me. [inaudible] hands behind your legs to start to, very similar to what we did before you, Emily might want to grab the ball because we're going to limit maybe how far down you go. So you're going to start by reaching your arms forward.

So you always end up where your eyes are looking. So I'm looking where the ceiling and the wall come together. I'm reaching my arms up towards the ceiling. Shoulders are down. So you're really engaging. Your lats begin to round down, but maintaining this position, low back touches and then pull yourself right back up. But maintaining that connection of your arms into your back. Again, rounding back and then lifting yourself right back up.

See if you can bring your feet in a little bit closer. It gets a little bit gnarlier rounded back, low back touches, and then you lift yourself back up. So resist that urge. That might come to like lift your arms away from you. Cause if you want to try it at home it will make it harder, not easier. So if your arms are kind of flailing about, it's going to be harder to keep that engagement of your abs as you're lowering down and lifting up. Let's go ahead and bring your hands together, sort of into a prayer position. Rotate towards your left and then same deal are going down.

Let your low back touch circled around to the other side. As you lift back up and come back to center, then we're going to turn to the other side. So we're going down, we're still keeping your lats engaged and circled around. So now you just have to look and find some sort of high up angle on the ceiling and back to center. One more set. So we're rounding a back rotate and lifted up and center and the other way round it back and rotate and lifted up and center. Extend your legs out, reach your arms forward, went all the way down.

Unless you are stopping sort of at a level you can round back. I think it's easier sometimes just to round back to your low back, almost touches, but not quite otherwise. You're gonna go all the way down onto your back. Reach your arms up to the point where you're not popping your ribs up so that you can really keep your ribs in. Exhale to roll yourself up. Shoulders are down. So here fire those lats. Pull your abs in the, into round over. So we're going over, over, over, over, over, over.

Reach Your Chin towards your shins. And then let's come up to seated upright. Round, back about halfway. So really pulling your abs down towards your spine. If you feel like you need any support, add something under your background. Tap your hands down to the floor and up, down to the floor and up.

So obviously the further back you are, the harder it's gonna be. So if you're way back here, it's gonna be harder than if you're higher. Reaching it down and up. A couple more. Down and up, down and up, down, up in hold. Lower your upper down an inch and lift down in inch and lift down an inch. Don't forget those lats down an inch. Lift up, down an inch. Lift up, cross your arms down so you're still in this leaned back position.

Can you lift your right, like, and hold? Still engaging. Those lacks. Lower your right leg down. Lift your left leg up and hold. Press actively into the floor. [inaudible] and lower it down. Reach your arms up. Lift yourself up a couple of inches higher than your, press your arms down.

Engage those lats. Try to lift both legs and hold for four, two, three and four legs down. Arms forward, round down, coming all the way down onto your back. Reach your arms up. Again, not to the point where you're popping your ribs, bring your arms forward. And so this is like a very challenging variation. We're going to cross your arms into genie arms, which I don't even think it makes sense culturally anymore, but we're just going to pretend it does. Lift your head and chest up again, engage your lips, dry your abs, and you're going to round yourself up so you're pressing down with one hand, lifting up with the other hand. Pull your abs in, keep coming forward, keep coming forward, keep coming forward. And then we'll roll back down. So you're tucking under, coming down, coming down, coming down, coming down. And then at the bottom your elbows are right above your shoulders. Switch, switch, arms on top. Float your head and chest up. Fire those lats.

Pull yourself up to seated, coming up, coming up, coming up, and then round it back round. Do One more. Each side switch, which arms on top, shoulders are down. Gauge those lats. Pull your obs in, press down with one arm, pull up with the other arm coming up and then rolling back down. And then switch. And last one, thank goodness. Rolling up. Pulling your abs back, pulling your obs back, pulling your abs back, pulling your abs back, coming all the way up to seated. If you want, you can take a stretch forward. So reaching forward over your legs, good income, all the way up to seated arm straight forward.

We're going to round down onto your back. So lose your ball. For this one, we're come all the way down. Extend your right leg straight up towards the ceiling. So we're gonna do a little single leg circle and then we're gonna do some variations from there. So we're going to find it. That external rotation, which is going to happen from your hip, find an imaginary spot on the ceiling or in the ceiling there were being. So find to being that you enjoy. Take your leg across your body around, lift up.

Find that same beam across, around and across, around and up. So your circle can be as big as you can control it. So if it's hard to keep your hips from really wiggling side to side and you can make your circle smaller, everyone stopped at the top. We switched directions. Go out, down and lift. Beautiful out to the side, down and lift out, down and lift out. Down and lift. Last one, leave your leg up. So from there your leg is reaching up towards the ceiling.

Let's hold on behind your hamstring. So even if you can reach towards your ankles, still hold on behind your hamstring. Lift your head and chest up. We're going to begin to push down with your leg and then walk up. So you're gonna walk up to your ankle, sit up tall at the top, bend your knee, extend your leg two more times. Bend and extend last time.

Bend and extend. Walk it back down. So leg is gonna stop at 90 degrees. Bring your hands behind your head. Interlace your fingers, lift your head and chest up. Float your ups that like off the floor. We're gonna take your leg across and up. So probably make it smaller here. So you'd go across, around and lift across, around and lift across. Surround and lift. Last one, this direction and switch directions out around and lift out around and lift out around and lift two more times.

One more time. Leave that leg up. Hold on. Behind your leg. Wherever you can reach. You can go high on this one. We're going to switch legs, so pull your leg in and switch and switch and switch. Shoulders stay down. We're going to keep those lats engaged so that your arms stay connected to your core. Good and switch. Beautiful and switch and switch.

And we're going to end up with your opposite leg up. Whatever was the opposite leg. Lower everything else down. Reach your arms long by your side. Externally rotate that leg. You're gonna take it across your body, around and across, around and lift across, around and lift across and lift. Last one this direction and switched directions out to the side around.

Lift up, out to the side around and lift. Beautiful out, around and up, out around and up. A couple more. Leave your leg up, hold on behind your hamstring, and then begin to press your leg down as you lift your upper body up. So if you start with your hands too high and you don't get the lift, it's really hard. So you're going to come all the way up. Begin to walk up your leg and a little assist here.

So I'm going to push her leg down so she'll come all the way up. Good. And then holding onto your leg. Just bend in extent. Good. Bend and extend. And then leave your life where it is rolled down bone by bones or walking down your leg. Leave your leg up, bring your hands behind your head. Float your other leg off the floor. So you're gonna take your up leg across, around, and lift across, around and lift across and up. Two more times, across and up and across and up.

Switch directions out around. Lift up, out, around. Lift up. I get little stink-eye there. I'm not sure what that was about. Out around. Lift up and out, around. Lift up. Go ahead and lower everything. All the way down. Hug your knees into your chest, rock a little from side to side. And then let's rock yourself up to a seated position.

So you're doing a little fancy little rolling like a ball variation. So heels together, toes apart. So you're going to come back to a position where you can balance. And I think what most people do with their, I'm rolling like a ball, is they overly curved their thoracic spine. So I want you to think about lengthening your thoracic spine a little bit.

So we're not going to roll quite yet. Why don't you to lean back a little bit from where you are and we're going to create a counterbalance for us, throwing ourselves off balance by coming into our open leg rocker position from there, come back a little bit further than where you are at teensy bit and then re bend your knees, bringing your heels back together. So we should be back at a very challenging challenge. Point. Good. Lean back a teensy little bit from there. And then we're gonna extend a leg and extend the other legs. So we're finding, again, our counterbalance shoulders are down, abs are really pulled in, and sometimes it just happens just like that.

Then your legs back in and then lift your chest up a little bit, but try to keep your body back, which is kind of crazy. And then from there, go ahead. So you inhale back to your shoulders. Rollerblades exhale up and balance. I always like to remind people the rolling like a ball is ab work. And I think sometimes we forget when we just go right into it and it's momentum work. So shoulders are down, Elvis can be a little wider. We're going to come up, pause at the top, bring your Elvis to your knees, bring the heel of your hands towards your head. Keep this attachment, inhale back to your shoulder blades. Exhale up and balance. Super hard.

But they're doing great job in hell back and exhale up. Inhale back and exhale up. So if you feel like you kerplunk down, that happens sometimes when you have a tight low back. So you just, it's one of those things where I have a teacher that works for me and it's been working for me forever and one of these years she's going to have a looser low back and we're still waiting. But if you stretch it out enough, it finally finally, finally starts releasing. Let's go ahead and we'll come all the way up. Likes can stay hovering. We're going to roll down. Good legs, extend out sort of, um, hundreds legs. We're going to have your legs out.

We're going to rotate towards the right, bringing your left knee in and back. Legs go back out and rotate towards the other side and legs. Go back out and whist and reach and twist and reach and twist and reach and twist and reach. A couple more. We twist and reach and twist and reach. Legs can lift up to 90 degrees or so. Everyone put a bend in your knees, a little bend in your knees because we're going to lower your legs down super slow. So we're gonna take your legs down to three, four, lift them up, take them down to three, four and lift down two, three, four and lift twice more down two, three, four and lift.

Last one down two, three, four. And lift. Lower everything all the way down. Hug your knees into your chest, give yourself a little rock from side to side, and then lift your legs up so that they're in a tabletop position. Break your arms by your side. Actively press your hands into the floor. So you want to make sure here that your knees are directly over. Your hips. Feet are as high as your knees, but not really higher than that.

So this whole shape is not going to change or we're going to take it over your head so your knees end up above your forehead. So exhale to round up and over, and you can just do a little hip lifted. That's too much. And then you lower back down slowly. Good. So the shape again isn't changing. You're just taking that shape and ended up with your thighs above your eyes.

Good. And slowly, lower down, bone by bone. Okay. And the alternate of this is always just to do a little hip lift, which is actually harder cause you end up doing way more. And I actually think it's ultimately becomes a harder exercise cause you really have to fire your glutes to do that. We're going to do two more like this and last one like this. And then when you come down, let momentum take you all the way up to seated.

Okay. From where you are. Let's drop your legs over towards the right. So kind of hard to see from here, but I'm going to send my legs this way so that my left hip is lifted off the floor completely. You're going to square yourself to the front of the Mat. You're going to grab your ball. So Emily's got her ball because this is another roll-up variation. So you're gonna try to keep this hip lifted and your chest square to the front, which is actually way harder than it looks.

So from here you're gonna round down. So we're going down all the way onto the mat. And then at the, your hip is still lifted, but you're trying to keep your shoulders square and then again engage your lats, roll yourself up, trying to keep everything square to the front, which is why maths are nice that they're square. And then again from there you round back down and then hold to lift back up. Good. We're gonna do two more like that because they're so fun. Round it back. So at the bottom your hip stays off, but your chest kind of squares off some to the bottom.

And the last one like this, we lifted up and we're going to stay up, but this time go back. So we're here, we're going to round back a little bit, just a little bit, just so that you can lift your feet up. We're gonna extend your legs out and pull them back in. So you could have a little movement of your torso if you'd like. And it just kind of depends on it. I think it feels a little more quads if you keep your legs a little bit higher.

And it feels a little bit more like you get a little pinch in your obliques if you go a little bit lower. So it kind of depends on what you want to go for. Let's do two more and last one and then come all the way back and then we're going to switch over to the other side. So I find 'em and I have all my cup pack that side so I will not do that. Um, I find that one side is always way better than the other on this exercise. So my hope for you right now is that we are now hitting your good side. Shoulders Square to the front, arms square to the front, your opposite hip.

So your right hip is lifted off. Roll down slowly, bone by bone. Godspeed. Good luck. Hope this is your better side. Lift yourself up. I find out that the second side is always my bad side. Like no matter what it is, I'm always like, oh bedside, round, back. Sadly we all have bad sides. We have like our good side, the side we like.

This is like my right sides. My happy side. My left side, that girl from school I didn't like. It all comes in front of me and rounded back my friend and me side, my bestie side. Make your way back up. I think we have one more time. Down and up. You can correct me if I'm wrong. I was distracted by my own humor. Go ahead and make your way all the way up.

It is important to have two sides. Go ahead and round back. We're lucky we don't have three. Go ahead and lift your legs up. That's what I always say. Go ahead and extend your legs out. And if you want to have, again, if you want to have a moral bleak, you lean back at the same time. So you extend out and lift back up, extend out and lift back up, extended out and lifted up. Extend out and lift up.

Extend out and lift up. Nice. Extend out and lift up and then come all the way back in. Let your knees just drop open and fold over your legs. So let's come wind down on your stomach so Emily can put the ball to the side. We might need at the very end, but we do not need it now.

So why don't you to prop yourself up on your forearms. So this is really comfortable like this, but this is like really sloppy form. So you're going to start by pushing away and you're gonna take your ribs up with you as you push away. And I want you to start by actively pulling your elbows back so it won't actually move. But try to like feel like you're moving the mat. From there, I want you to lift your hands off the floor and then see if you can lift up another interest there. Just pressing into your Elvis. They're really spreading the muscles of your upper back.

Bring your hands down to the mat, keep your abs pulling in. And so depending on your flexibility, you can press your arms straight or not quite straight. So it's just gonna depend on where your back wants to bend. And everyone here can go kind of straight and then lower back down to your elbows. And then re-establish that position. So you're finding the length ribs are coming up, pulling back with your elbows.

Lift your hands up first. Yes. Push into your elbows a little bit more. Now this is a different variation. So press your hands back down into the floor. See if you can reach your right arm forward, forward and off without twisting your torso. And then pull it back in. Good. And then left arm forward.

Okay. And pull it back in. And then from there, go ahead and lower all the way back down. Extend your arms in front of you. Find length through your low back. So lift your abs off the Mat. I won't necessarily be able to see it, especially if you're not in the room with me, but you should be able to feel it. So you should feel your abs lifting up, even pressure into your hipbones and pubic bone.

Float your arms and legs up together. Open your arms and legs out slightly and exhale to pull it in. So we're going from an x to an eye, open back out to an x, pull back into an eye. Nice. And everyone's doing a nice job of keeping their shoulders drawn down. Even though sometimes when you lift your arms over your head, your shoulders like to ride up like earrings, but they're keeping them down, which is good. Let's do two more like this.

Reach it out and pull it back in. Reach it out and pull it back in. Lower everything down. Turn your head to one side. I don't care which. Shimmy your hips a little bit from side to side, just to relax your low back. Keep your arms reaching forward and then float everything back up.

We're going for a short swim, so everything up. Go ahead and flood her arms and legs. Inhale and exhale. So we're going to go, um, so let's say this is lap ones and make sure your shoulders are drawing down your back. We're going to turn it into breaststroke for the next. You can keep your legs doing what they're doing. I want you to circle your arms towards your side, lift your head and chest up a teensy bit higher as your arms come back, and then your chest can lower down as your arms come forward.

One more time like this or reach it back and then coming all the way forward. Lower everything all the way down. Press your hips back to your heels, stretching back in child's pose. So let's make your way onto your side. So let's do facing camera first, which means half of you will be on one side and half of you will be on the other side, but you're going to lie down on a long arm. So why don't you, I don't care if it's palm up or down. I'm a palm up girl, but some people like palm down. It's really what fun, what feels best. And you want to make sure that everything is stacked, shoulder, stacked, hip stack, knees, feet, thighs, everything stacked on top of each other. And then lift your legs up a couple of inches off the mat.

So we're just getting that hub. I want you to feel like you're still lifting your waist away from the mat, keeping your legs hovering. Bend your knees in towards your chest so your legs are coming forward. And then extend them out straight. Good. You're pulling them forward. So forward towards your ribs and then back out straight. Good.

Pull them in and back out. Pull them in and back out. Twice. More like this. Pull them in and back out. Last one like this. Pull them in and extend them back out. A little variation. Pull them in. Extend them forward. Bend your knees, extend them straight. Hold them in.

Extend them forward. Pull them in and straight. Two more like this. Pull it in. Extended forward. Beautiful. Pull them back. Extend them straight. Last one like this. Pull them in. Extend them forward. Pull them in. Extend them straight. Lift your top arm up towards the ceiling. Find your balance and hold. Four, eight, two, three, four, five, six, seven arms can stay up for a second.

Swing your legs forward slightly from where they are. Lower your legs, down to the mat, lower your top hand in front of your chest. Bring the hand that you're resting your head on underneath your armpit. So you're like, so sorry. You're like this as I'm liking the way it's confusing me. So from here you have one arm underneath your armpit. If you want it harder, your arm is over your armpit, you're gonna extend up. So you're doing a single arm push up and lower back down just so you can go out and tell your friends that you did single arm pushups today or reach it up [inaudible] and back down.

We're going eight total. Reach it up. If you want to make it harder at any point, your hand comes closer to your waist. So the lower your hand is the it is. So I'm leaving it up to you to counts lifted up and down. In my mind you have to, but I don't know. And then come up. Good. We're going to stay facing this direction. Prop yourself up on your form.

So this time you're on, everyone's on different side, which is making my brain explode. But you're propping yourself up on your inside arm, forearm. Go ahead and bring your legs forward to 45 degree angle forward of your hips and then bend your knees from there. Good. So you want the it, you don't want your legs to come to a 90 degree angle. You want to angle yes to be back. Go ahead and bend your knees, lift your feet off the floor, and then make sure you're really pushing the four way and lifting your ribs up, right to keep your feet where they are. Lift your top knee up and lower it back down.

Lift your top knee, so rotating from that hip joint and lower it back down. Top knee lifts and lower back down. Lift it up and down. Four more like this. Lift and down. Lift and down. Two more times, and then we're gonna add onto it. So you lift it up and down.

Next one we've got the add on. So lift it up. Extend your leg out. So kick your top leg out. Pretend it's my face. That's fine. Bend it in. Bring your knees back together. Lift your knee up, extend your top leg out. Bend your knee in, lower back, down. Lift it up, kick it out, bend it in, lower down, lift it up, kick it out, bend it in. Lower down for more lift and kick and bend and down.

Lift and kick and bend and down. Twice more. Really push the floor away with that shoulder and bend and down. Last one, we lift and kick and bend and down. Coming all the way down. Come on to your forearms again, facing towards the center of the room. I'm gonna do a little forearm plank actions. So propping yourself up. Tuck your toes under. Lift your ribs up with you.

Taking yourself into a foreign plank. And I always say, I believe there's team form, plank and team plank. And you either love one or the other. I personally hate forum plank and prefer to do regular plank all day. Lots of head nods. Sorry about that. We're going to take on the position you're in.

Don't lift your feet off the floor. Bend your right knee. Tap your right foot down, lift it up. Left knee taps down, lifted right knee down, lifted up, left knee, down, up, right knee, down and lift. Left and lift, right and lift left. Lift one word side or right down and lift. Left down. And lift lower down for a brief moment. That was very brief. Let's lift it right back up. So if your hands are class together, do that.

UNCLASP so your arms are reaching forward. Want you to lift your right arm forward slightly. Tap the floor in front of you and pull it back in and left-hand tap forward and pull it back in. Right-Hand reach. Tap and pull it back. And these are awful. Left-Hand reach. Tap and back in right hand, reach, tap and back. In left reach, tap and back in one more each side, right reach, tap and back in left for each tap and back in, lower all the way down. Push your hips back to your heels, stretch back in child's pose.

And then we're gonna do the sidelines sequence on the other side. So go ahead and come line down facing towards the beautiful, not CG by the way, cause people always ask real beach, that's behind us. So your come lined down, palm up or down, you're going to be in a straight line. So you want to be stacked, ears, shoulders, hips, knees, thighs. Everything is stacked and your top arm can be in front of you for balance.

Let's go ahead and hover your legs off the floor. So keeping your heels together. So if you feel like your toes are coming together, a little external rotation in your legs, let's go ahead and bend your knees in towards your chest and extend them back. Good. Five more like this. Bend it in and reach it back. Pull to come in and reach it back.

Pull to come in and reach it back two more times. Pull it in, reach it back and pull it in. Reach it back harder. One, pull it in. Extend your legs forward towards me. Bend them back and extend. Good. Pull it in. Extended forward. Bend it, extend it back, bend it in, extended forward. Bend it in and back. I feel like we did four on the last side. Was it four or five? We're going to do a bonus one. We're gonna do a bonus one.

We're going to love an extra one and then come all the way back. Extend your legs back, lower your legs down, lift your top arm up towards the ceiling, find your balance, let your legs come slightly forward of where they are. Now your top arm that's reaching up towards the ceiling or plan it down in front of your chest, your arm that your head is currently resting on, you're going to fold it underneath your armpit. So this hand is coming down in front of you. This is so complicated, so he was will serve as my model.

Then go ahead and you'll press yourself up. So doing a little side push up and back down. I think we did eight on the last sides. We're gonna do eight on the side, two and down, three and down. Four. Interesting little tidbit. I found teaching this exercise for a very long time. Women tend to be better at this than, I'm just gonna throw it out there.

Good. Last couple. And then we come up. And just from there, just transition to prop it up on your bend your legs at about a 45 degree ish angle so your feet can be back a little bit and then you're going to lift your feet off the floor, but your knees are going to stay down. I'm gonna start by rotating your top knee up towards the ceiling and back down. Rotating. So from the deep hip rotators that we're moving that like rotate it up and back down. Rotate it up and down. Four more times we go.

Up and down. Lift it up and down to more. Lift and down. Last one like this, lift and down. Adding on, lifted up. Kick it out. Bend it in. Lower down. Lift it up, kick it out, bend it in.

Lower down. Lift it up, kick it out, bend it in. Lower down, up kick. Bend down. Three more. Lift, kick out, bend in and down. Lift up, kick out, bend in and down. Last one, lift up, kick out, bend in and down. Lower everything down and come to a quadriped position. So we're going to come to hands and knees facing this way or any way.

Say something. Middle of the room. You're going to step your right leg back into plank. Step your left leg back to join it. Make sure your neck is in line with your spine. So we had a couple of different variations here. Abs are pulled in.

Find the length through your low back. You're going to bend your right knee so your right foot goes right up towards the ceiling. Tap your right knee down. Lifted back up. Extend it up. Less like tap down. Lift up, extend right like tap down. Lift up, extend left leg. Tab down. Lift up. Extend one word side right. Tap Down, lift up, extend left. Tap down. Lift up. Extend. Hold it there. If you need to take a break, just lift your hips up.

So come into a downward dog. Pull yourself back forward. ABS are in. Lift your right leg up. Reach it out. Tap the outside of your mat. Pull it back to center. Left like out. Tap and center. So you're just alternating sides, right? Like out. Tap and center left like out, tap and center, right, like out, tap and center, trying to keep hips really still here. Just moving your legs. Abs are pulled in. We're gonna do one more each side and in last one, and then lower back down to a quadro pet position.

And we're just going to do a couple of cat stretches here. So inhale, head up, but up, chest down. Exhale, round your spine, eyes at your abs a couple more times. Inhale it up and exhale to round. And last one, inhale it up and exhale to round. Make your way seated like we were at the beginning of, I'm going to grab your ball for you, which has rolled over here. So gonna do. Um, last little finale thing we're gonna do. We'll kind of a roll up teaser combination. So how far back you roll is going to be totally your preference, but we're going to start with roll-ups. So start lying down or leaning back, kind of whichever variation you're going to go for. Reaching your arms up.

Again, not to the point where your ribs pop. Draw your shoulders down. So engaging your lats, round yourself up. So pulling your abs in are rolling up, rolling up, rolling up, coming up and over. So again, Shin towards your Shin. Begin to round back. So as your low back touches, you're going to float your legs up. So whether you come all the way down like this or not, it's going to be up to you. And then you're going to roll up and reach for your toes and then roll back down. So when your low back touches your legs reach long, your arms reach up and overhead. So again, you roll yourself up.

So rolling up, rolling up, rolling up. ABS are pulling back. Engage those lats. Good. Roll back down, low back. It's going to touch the mat. And so Emily do it with bent knees so you can take your knees up, good. And then reach for your legs. So rolling up any variation you want and then roll back down. Low back touches in that low back.

Always has to touch with the mat on the wave up and down. And then you lower everything all the way down so you can kind of keep going at your own pace. These are hard to coordinate an entire group of people doing okay. So when we're doing, um, variations with using the ball for somebody who's really tight back, the problem with balls of ball likes to roll away. So sometimes it's nice as a teacher just to hold it behind her so you're gonna round back into the ball. Good.

And so for this variation where they're lifting their legs up, she can take her legs up, knees into her chest, good. And then, um, she doesn't get quite the lift up, but maybe she can extend her legs. So working on getting that strength, bend your knees back in, lower your feet slowly to the floor. And then we're going to roll yourself up. Good. And then roll back down. So you're touching football, the ball is helping support. You can lift your legs up and then roll backups. So I think everyone else is dying so you can stop whenever you want. Let's come all the way up to seated and then let's come into a forward fold so you can reach your legs forward of where you are. Extend your spines, are reaching over your legs, so drop your headway.

So really trying to find length through your spine. So getting as much of a stretch as you can, as much of your chest lay down on your legs as you can, which I find is completely variable from day to day. Much like I have my best seaside, I also have my days where I like my flexibility and days where I don't. And then let's come all the way up to seated. We're going to take your right leg folded underneath you, take your left leg and fold it on top.

So right now I have knee stacked over knee. Now depending on your hip anatomy, this may or may not work for you. So you might have your leg be way up here. And that's just basically how your femoral head fits in your acetabulum. And it's not a character floss. So if this doesn't work for you to sit regular cross like position, you're gonna lean forward. So we're coming forward over your legs. You can walk your hands forward just depending on what's working out for you today to drop your head weight and you should feel a nice stretch like right through this whole outer part of your hip.

And then we're going to come back up, take the leg that's on top, plant your foot down on the mat, hug it and lift yourself up and rotate. So you're turning over your leg, looking at a beautiful sunset. If you're looking at my direction. Yeah. And here you might feel also that stretch in your outer hip.

And then we'll come out of it and switch which legs on top. So you're gonna cross the opposite leg on top for me right now. It's right leg, it's on top. Left leg was on top of four, sir, instead of really super tall. And then just begin to walk yourself forward. So leaning forward, feeling now the stretch in the outer part of your right hip so you can drop your headway down. If you're trying to avoid a microphone, you might stay up higher and then make your way slowly all the way up. You're gonna take the leg that's on top, plant your foot down, give it a hug and rotate. Oh, another beautiful view of the beach over here and twist. And then come back to center. One last thing, we're going to pull at your feet down on the floor.

Hug yourself under your legs and then pull back with your low back. So we're trying to get that low back, a little bit of a stretch. So you really want to find, like right now I'm in front of my sits bones. I'm going to pull back to where I feel like I rolled behind my sits bones. I'm going a little bit more of a stretch in my low back and then you can pull back more and get more of a stretch in your upper back and shoulders.

And I always like to take this into a forward fold, which is not as easy when your feet don't slide on the mountain, but you can also pull yourself forward to towards your legs again and then make your way all the way up to seated and then enjoy the rest of your day. Very nice.