In this video we will review the prep lattice exercises. And they are important because usually when we start to do the plus mat workout we start with prep lattice exercises to warm up the body. And I also like to add those exercises at the end of my workouts as a release work and stretching. So now let's review together all these prep lockers exercises. Okay, so let's come on over back here. We will start on our composition for his point position first.

So let's lay down together. All right, so you've once we have the comfortable position, once your pelvis is stable, okay, we will start exercise together. So bend your knees, okay, your legs are banded and your Feet are far from your hips. Okay, you have a nice 45 degrees here. Good. Your arms besides your body so we will only work with legs in this exercise.

Okay, so we didn't inhale, bring your right leg up. Great, just 95 degrees until here, okay? So when you do the move, squeeze your abs and exhale, bring the leg down. So this is the move. Okay, we will be switching the legs and doing this exercise for press. That's okay.

So let's do the other leg. Now. Inhale, bring the leg up. So here the move is from your hip. Okay, not from this is not moving. Just the hip here to complete the leg is moving completely and bring this leg down.

Great. Switch to leg, lift leg up. And switch leg and down. Inhale up. Exhale down is quite easy as you just keep doing. But if it helps you to work out some muscles and it also helps you to keep your pelvis stable.

Okay, continue doing. As your breath, inhale up, exhale down slowly step by step. Inhale up, exhale down last time. Alright, great. So let's look at the next exercise toe taps. So in this exercise, it's very similar to this, but there's a slight difference.

So let's do together. We didn't inhale, lift your leg up, okay, you bend your knee 40s by 90 degrees here and lift the other leg as well. So here, more of your legs bended and up. Okay? So don't do this. Your legs are not close to your chest.

Push them until we have a good 90 degrees here and your legs in the same level. So not like this. Alright, so within Inhale, lower your right leg down and touch the floor with your toes. But don't put your full feet on the mat. Okay? So inhale, lowered, like don't touch my toes and exhale up.

Let's do the other leg. Inhale down. Exhale up. We can also switch that breath thing. And here the important thing is you don't move again, your knee, your knees, step, so this is not correct. You see, this is not correct.

So here's table, imagine you're locked from your knees and just your legs from your hips moving. Let's do five more times. Inhale down. Exhale up, squeeze your abs. Great, stay up here now and bring your legs one by one on the mat. Great.

Let's move the other exercise bridging. So we will be lifting our hip to the ceiling. It's also quite easy. My legs are in the same position still within inhale and lift my hip up to the ceiling. And at the same time I squeeze my apps. So inhale up.

So here, the position the limit that you have to reach is until you reach to your shoulder blades, okay, don't go on your neck like this. This is not correct. You secure here, this is not what I want. So here, alright, so inhale, flawed hips down. Engaged apps, and exhale, bring the hip up. And now as your breaths, inhale, up, Exhale.

Let's do three times. Great. Now stay in this position. And let's look at to the next exercise. So in this exercise, we will be lifting our head and ribcage up slightly. Okay?

And my eyes are looking at my knees, okay here. So if you don't feel comfortable from your neck, please place a towel here and don't push yourself. Okay? So here if you're okay, just lift your head and ribcage up. Okay. Place your hand behind your hair here.

Gray so your elbows are wide open. avoid this, too. To this, you tend to pull your neck which would be painful. Okay, so open your arms, elbows here. Now we then exhale, kill the apps and inhale, go back down. Okay, so we do one more time completely.

Inhale up. Exhale down. Let's do this three times. Engage your apps. Inhale up. Exhale down.

Inhale up. Exhale down. One more time. Inhale up. Exhale down. Great.

Now let's look at the OB materials. So this is also very similar to App curls. But in this exercise, next one, we will be working our obliques. obliques are the muscles which are located here on the sides. Have your belly, okay sides of her belly. So let's take the position again, this is same, so this time, instead of curling forward, I reached my left elbow, okay to my right leg.

But again, I avoid closing my elbows. my elbows are always open. So when I come up, I rotate my spine. And you see, so I'm not doing this, this is not correct. So keep your elbows open. Let's do one together.

Okay. So lift your head up, and exhale, reach to the left leg. annex, exhale down. Alright, so you are on your mat. One more time to the other side. Inhale up.

Exhale down to the other side, up, down, up though, switch the sides. And one more time. And great. So these are your obstacles. Okay? Now bring your hands besides your body.

Open your arms wide here, okay? So there are parallel there on the ear level so it's not like this needed like this. Okay, they're on the same level than your ears. Now with an inhale, I want you to lift your right leg up and the nice degrees and then left leg up together. So again, avoid doing this. Okay, your legs are here.

Engage your abs. Press your palms on the floor. Now within inhale, I will lower my legs down on my right side so my legs are together and attached. So when I lower my legs down to right, I will turn my head to left to the opposite. Okay. Just like this and don't push yourself and within email, I bring my legs up and my head in the same level than my legs.

So let's try to the other direction now. Inhale and bring the legs down on your left. Okay, and your head on your right. Great. legs up and head in the middle and to the other side, inhale and look at the opposite. Inhale legs up and exhale to the other side.

It's simple. It's a good massage for your spine, and exhale up. Great. Now bring your legs down one by one. Okay. Now we will do an exercise similar to that but this time we will add the move to our arms as well as getting more challenging, Okay, so first I want you to try the arms without adding the legs.

Okay? So bring this right arm up and left arm down. Okay, so you're like this. So when you have this arm up, your head turned to that arm. So it's like smelling your armpit. Okay?

Easy way to remember the direction of your head. So your head is here. So let's swish the arms and look at the opposite side. So I'm bringing my right arm down and left arm up. And I'm turning my head to the other side to smell my other armpit. Okay?

So let's do this two times together. Switch and switch. And don't hold your hands like this. Okay? They're on the floor all the time. And switch.

Okay, if you're comfortable With your arms like this, let's add the feet now, okay legs. So when I am in this position that my right arm is here and my head is just next to my armpit. So I bend my legs to the opposite of where my head is looking. Okay, just like this. That clear. So just try to figure out by yourself your right arm here, your head smelling your armpit.

Okay, and the other arm is lower here. This arm is close your legs. Okay. So in the next move, we will be switching everything. So remember the arms, turning the arms, bringing the other one up and this one down and at the same time, bring your legs up. And then to the other side.

No smell the other armpit. Inhale. All right. sale switch. So that's the move. All right, this is the move.

So there's angels in the snow. So that's your move, just practice. He will synchronize everything by practice. All right, one more time. And let's go back to the original position. Great.

So now let's stand up. Let's come to our seating position and let's see the perplexity exercises on one of our all fours, okay. So just come on your knees on all fours here. So you have a nice 90 degrees here. Okay. So your arms here you have a good degree and your arms, your hands on the same level than your shoulders.

Your legs are here with a part, okay? And your legs are open. So from here, I want you to see where your right hand is. Okay? Just feel here. So we didn't inhale, just lift this right arm up.

And exhale, bring that arm down. So when you do the exercise, try to keep your balance and don't lose your hips like this. Okay, just focus. Now, so again with the left arm, inhale, lift the left arm up, and exhale down. Great, and engage your abs. Now let's look at the legs.

So, find your right leg. Okay. And then inhale, lift your right leg up parallel to the floor, just like this. Okay, very good. Now, bring the leg down and lift the other leg. Inhale, lift less leg up.

And exhale down. Great. One more time, right leg up and exhale down. Left leg. up. And great.

Now let's do the arms and legs together. Okay, so with an inhale, find your right hand and left like we will do the opposite side. So with an inhale, lift your right hand and left like just to slowly and find first where they are and then do Excel, lower the hand and like, switch the side. Now this time we will lift left hand and right leg. So in here, lift everything up and excel at the same time. Okay.

Just one more time, right side up. Exhale, down. One more time, inhale up, and exhale down. Great. So let's move to the other exercise tail wag. So we still have the same position here.

Okay, with an inhale please. Right leg up, just here. Okay, bend, sorry, bend your knee here. We didn't inhale, rotate your knee to right. So, this is the move of your leg. Okay, now we will have at the hip.

Inhale, turn your knee and look at your feet from right side. So when you're with the right leg, you turn right. Okay. Now exhale, come to the middle. And inhale, rotate your knee to the left, and look at your feet from left side this time. Okay.

So inhale, come to the middle, and exhale, turn, right. So this is your move. So exhale to the middle. Inhale to the left. Great. Now we'll come back to middle and swish to like, so let's lift the left leg up now.

And with an inhale, I wrote Take my knee to left and look at my feet from left side. Inhale, come to the middle, and exhale, turn your leg to the other side and see your feet. Right simple, again to the other side and to the other side. So when you do the thing this ties, be careful not to drop your shoulders and take this position so you have to be uptight all the time. Great. Now let's move to the next exercise cat and Co.

So the position still same occurring. And within inhale, this time, I will bring my hips down a bit and open my chest and look up to the ceiling. Alright. And with the exhale, I will close my head, arc my back and look at my knees. Right? This is the most Let's do one together.

Inhale, open everything. And exhale, close and watch your knees. Inhale open. Pretty easy. An extra close. One more time, inhale open.

So don't drop your shoulders and exhale, close, wonderful. Come to a neutral position. And they here. So the last perplexes exercise we will do is the hip circle here. Okay. This is very good for your spine.

And if you are also into a bit yoga and specialty you will see is good for Kundalini energy as well. So it's very slight, a small move with your hips. So we will make a circle with our hips. Okay, just like this, everything is stable, just the hips is moving. Okay, very slight. And let's move to the other side now circle reverse circle and come to the center and lift yourself up.

Great. Now let's come on army. So in this video we have reviewed some prep lattice exercises, and we will be adding those exercises in our work out. So just practice them and you will be more comfortable with them especially with the balance because most of them is related with the balance. So just practice by yourself and we will also see this exercise later on our workouts.