Hello, this is your last lesson in intermediate level course. So we will see three exercises in this lesson. So let's get started. Now first we will do a modified corkscrew. So I want you to lay down first, okay and find a comfortable position. Okay, very good.

Then he'll find your pelvis. Okay, and make sure it's parallel and stable. Great. Now press your arms on the mat. Okay, we will working with legs only. So let's start by lifting our legs one by one up to the ceiling.

Okay. So I lift my first leg, right leg first, and then the left leg. Great. So keep up your position here. Okay. What we will do is just a little tilt to right and to left, Okay, first, I will do from the angle and then I will turn later.

So, here, when I do my tilt before I do, I want to make sure that my legs are together attached. Okay? And I take strength from my muscles and from my hands, I press wall to the mat. And within inhale slowly, I bent my legs, right? And when I do this, my hip can go off the mat is no problem. Okay?

I grew up with right, and then exhale, I come to middle and inhale to the left. Okay, and to the middle. So just to show you the angle and the tiny little moment of my example just to from this angle, okay? You keep your same shape. So my legs are up. Okay, so here, I inhale, and slowly tilt my legs right And Excel to me though, and then to right.

And then to middle, you see the little move is very tiny bit. So, look at my hips here. When I do the move my hip is going off the mat, so that's okay. And off the mat. Okay, so I go back to my position, stay in that position and repeat it two more times to both sides. Okay, so inhale, right side and exhale to the middle.

Inhale left, and exhale through the middle. So try to keep both legs together all the time. And to middle last one, and to me, so bend your knees and stay here for a while just to relax. So if you're doing fine with this exercise, I want you to add a little challenge. Okay, so we keep same exercise. Okay, we we slowly turn around.

Legs to the right. Okay, and this time, once you're on the right side, okay, just let's do together on where I'm at, right? So I want to make a circle down, close to the floor, a half circle and to the left and come back to to my center. Okay, so here we are making a half circle, or so when you finish the circle here, just go back to the same direction that you come from. And make another half circle here and exhale up to the center. So when you do the exercise, engage your apps, this will give you strength to do the exercise.

Okay, so let's do one together. Inhale, First, turn right, and the Lord legs down, and exhale, come back to the other side and to the center. So let's go back to the left, loaded next down and I So up from the other side. All right, so this is your exercise. This is a bit could be challenging for your legs, but first start with this right and left, okay? So once you're comfortable with this, then at the circles here, okay, so this will be easier for you.

Alright, so the next exercise we will be doing in our plank position. So let's get to our plank position here. First come on your knee. Okay. And here Once you are on your knees, so make sure that you your knees are hip with a part, okay? And your arms are here.

And my hands are the same level than my shoulders. No. Okay. So slowly, I want you to bring one leg forward like this, stretch it and bring the other leg work here, make sure that you're not hiking your hips like this, okay? So when you hike, actually you're not you're going out of your level of your arms. So just push yourself forward and bring the hip down.

Alright, so this is your position. So from this position, I will slowly lift my right leg up. Okay, not so up just a little bit, and I will push myself back while I bend while I stretch my foot here. Okay. And so, stretch, stretch, and come to the mat. Now swish the leg.

Bring the other leg up. So I'm still in my plank. Again, I'm not hiking my hips. Now stretch back, back and put the leg down. Swish the leg, push, push, and just make sure you are not hiking your hips and downs One more time, stretch, stretch. And the last one, stretch, stretch and come on your knees and just relax.

So here, the important thing is the fact not to lose the line the alignment of your body, okay? So if you hike your hips too much, then you're not working out the muscles well enough, so make sure that you're in your plank position, and your leg is just a little bit higher than the floor level. And you just stretch yourself back and come back to the original position and then switch to like, Okay, so let's move to the next exercise. Okay, this will be our last exercise in this level. So let's come on our back again. We will do shoulder breach.

Alright, so just lay down In for the comfortable position, your hands are on the mat. Okay. Now we then Inhale, slowly, we will lift the hips up to the ceiling, okay? So he makes sure that your legs are hip width apart and they're not so close to your hips, they're just a bit further. Alright, so once you find a good position, inhale and lift the hips up to the ceiling. Okay?

So keep this position here and engage your abs. Okay? So from this position, I want you to think about your right leg. Okay? And bring your right leg up and up and down. One more time, up and down and bend your knee and put on your mat.

Okay, so the move is quite simple, but it's very challenging. You see. So here important thing is to keep your hips up all the time and don't drop them. Okay, so let's lift like up again, your hips up again. Now we then inhale, I bring my leg up to the ceiling. Okay, so I keep my hips up.

Now exhale, load, like down. And inhale up. Exhale down. Inhale up, you can alternate the breath. Inhale, exhale. One more time.

And come up and bend your knee and put on the mat and slowly roll down. Okay, so in this exercise, it's important that you don't lose your balance in your pelvis. So when I'm up like this, and when I'm working out on my left leg, so make sure you're not doing this or this, okay? So keep the pelvis stable all the time. So hear this all the time parallel to the floor, okay, just maybe also you can just practice this one first and see how you feel. Okay, like in the privileges exercises, and once you feel comfortable, then add the leg up and down.

Alright, so let's come to our sitting position. Let's get a little bit break to our muscles on our legs here. Just a little bit stretch. Yeah. So you have finished your last lesson in intermediate level, and make sure that you're practicing all the exercises enough to make yourself ready for the full work out. Then in the next lesson, we will be doing a full intermediate level maths workout.

So see you soon in the next lesson.