Hello and welcome back. So this is your intermediate level course and your lesson one. I do hope that you have enjoyed the beginner level course and you have practiced enough in order to move to this level. Just make sure that you have reviewed all the exercises in the beginner level and you have practiced the full workout at these 10 sessions. Okay, if you need more repetitions, just go ahead and try the full workout more and more until you feel comfortable to do the exercises. Alright, so in this level, we will be reviewing a new exercises for intermediate level, the exercises will be more challenging.

But again, you have to be aware of your safety and just listen to your body and don't push yourself to do the movements better. So don't worry it will be better and better. Whether by by the time so just give yourself a time. And if you need just go and practice the exercises again and again. So in this level in this lesson now we will be reviewing few exercises and I would like you to get a towel. Okay, just a small towel.

We will be using this in some of our exercises. Okay, let's put it aside for the moment. All right, so let's begin our class our intermediate levels less than one. All right, so let's lay down on our mat. Okay. So we will start first with the similar exercise that we have done in beginner level which is hundred, but we have done the modified version to make your body a prepares for the original exercise.

So in this lesson, we will learn to 300 Okay, so let's lay down together Okay, so you get now you are more familiar with your pelvis stability, your natural position, how to keep your shoulders down your position of your arms, etc. So you are more familiar with those. Okay? So let's begin with the first exercise hundred. So let's remember how was the position of our legs, okay? So our legs were on the mat, our feet were aligned with our hips and our legs was hip with a part, okay?

So in this exercise, we will keep them like same, but we will lift them up to 90 degrees. Okay, so this will be the position of our legs. So again, remember, to keep your legs up. You have to squeeze your abs, you have to engage your abs all the time. All right, so avoid popping your chest up like this. Alright.

So just keep an eye out for position. All right, so let's put back our feet for the moment, love to get tired. And let's check the arms this time. So, our starting position for this exercise will be the arms overhead, just pointing the ceiling. Okay. And from this part from this module, we will lower the arms down slowly, and we will pulse.

Alright, so now let's do it together and let's add the feet, the legs together. Alright, so start with me, take an inhale and lift your right leg up to tabletop position. And bring the other leg up. Right. So keep your stability here. With an inhale, lift your arms up to the ceiling.

Great. Now Exhale, lower the arms down and lift your head and ribcage up. All right. So this is your position, starting position. No, we will keep posting. Okay, five times with an inhale and five times with an accessible list start inhale.

12345 Exhale. 2345 inhale. 2345 exhale. 2345. Let's continue. If you're okay with this position, just try to stretch your legs forward and see how it feels.

Inhale. 12345 exhale. 2345 inhale. 2345 exhale. 2345 last one. Exhale 2345.

All right, bringing the knees back to tabletop position and lower your neck down and put your feet one by one on the mat. Great. So this is your hundreds. Alright, so I hope everything okay for you. And during the exercise, if you have any discomfort in your neck, just take your total. All right, take your towel and place it under your neck.

So like this, we reduce the pressure from our neck, okay, so just be careful. So just let me show you guys what my toe is under my neck. So like this, my head is lifted. Okay, so engage your abs and lift your legs up one by one. And just Who were your arms up here, and pulse. Inhale.

12345 Exhale, two, two. For five, okay, everything is same, just my neck is supported by the toe, so I don't have a neck pain. Alright, so keep posting. And we stop here. All right, put the legs down and we can put total aside for the moment. Okay, so let's continue with our second exercise which is roll up.

Actually in the beginning level, we already did the modified version. So now we will see the full exercise. So let's get back to Mr. mat. Okay, we lay down, so find a comfortable position. All right, so my legs are straight this time, okay, I don't bend my knees. Good.

So find your position. Make sure your pelvis is parallel. You're in a neutral position, your chest is down. Not hiking your chest like this. This is just down. your abs are engaged.

So let's look at the arms. Now. I have taken inhale and bring my arms over my head and touch the floor. Okay? So if this is your maximum, just stay here, don't push yourself to go further. Okay?

So from this point, my legs are straight feet flexed, hips on the mat, arms overhead. So, very slowly within inhale, we will start to roll up until we sit. Okay? So to do this exercise better, you have to engage your apps very much during the whole exercise. Okay, so let's throw one together. We didn't inhale or start to lift my arms and at the same time, my head and my rib cage, okay, so I'm here.

So here when you reach a point, that you have to lift your body up. Okay, squeeze more your abs here. If you Just take a support from the mat, and slowly without changing the position of your legs slowly roll up and come to your sitting position. So here, my shoulders are open and far from my ears, okay? I don't come up like this drop down, and my legs are all the time on the floor. So once I sit, I continue going forward.

So I take an inhale, I reach forward until I see my knees. Right. So from this point, I keep my shoulders down, we didn't inhale, I come back to my sitting position. My shoulders are still down. So when I come back, I'm not coming back like this. Okay, shoulders down.

And we then exhale, slowly roll back. So I have to turn my back here before I go down. Okay, so we are going down back, so we don't inhale, come back. When you reach your maximum here, try to squeeze your abs more and slow the road. Very slow. Okay, and arms or hat.

Good. So let's do one more time. Okay. So inhale and lift your arms and ribcage up. So reach a point here that you need more force, squeeze your abs. And if you need, just press your arms on the floor.

Exhale, go up. Come through your sitting position. And reach forward until you see on. Great and come back to your sitting position. Shoulders down all the time. Just pay attention to your shoulders and legs are attached on the floor all the time.

And exhale slowly The roll down. So here you're going back with the control, not with the gravity, okay, just squeeze your abs more and slowly go. So you feel everything is shaking here and back. Great. So, in this exercise if you have difficulties to come up, Alright, so what you can do is to place your hands on the mat and take a support and as soon as you feel okay to get up, so just bring your hands up and then continue to exercise okay. So this is one way because if you have low tight, tight low back muscles, so it will, it will be a bit challenging for you to do the exercise.

Okay. And another modification that you can do is this, you just get your toe, okay? So you need to put a port on your lower back. So either you put your toggle like this like you're in a Your supine position okay? And then you lay down on it or so, this will pull you up a little bit. So when you start to exercise you will be already a bit lifted okay?

Then the exercise this time so from here, try to slow lift up and retort. Okay, so you see this will help you to do the exercise easier. Or otherwise you can just fold your towel like this, okay, and place it on your lower back just to this area. Okay, so let's see what so I'm playing now. So this whole is on my, on my lower back. So he tried to see what's comfortable for you.

Okay, so everybody, it can be different for everybody just find your own comfortable position. All right. So from here, so once I have support on my low back, so from here in Hill and x up and stretch forward. Okay, so that's the move. So this is how we can use a towel to modify this exercise to make it easy for you. Alright, so I put my toe back.

So this was your roll up, this exercise is very good for your spine mobility and you have the muscles in your abs working a lot. Also, you are working your legs a little bit because we have to keep them stable on the mat all the time. So it's a great exercise to work your abs. Okay, so let's lay down again, and let's move to our next exercise. All right, so I laid down again here. So this exercise single is a double leg stretch.

Okay, so we will be working with both of our legs here. Let's first have a look at my position of my core from my neck to my pelvis. So under At a very natural position, my pelvis is parallel to the floor. Okay, my chest is pushed and very close to math and my abs are engaged. Alright, and let's have a look at the legs now. So when we start to exercise First, I want you to bring your legs up to tabletop position.

Okay? And from here, the next step for the legs will be to stretch them forward, and stay here and next step to bring back Okay, so this will be the move of your legs. But be careful because when you stretch your legs like this, okay, so if you are more comfortable here, just keep them high. Unless you pop your belly up, you can lower the legs down so this will be more challenging so we can lower it down as soon As you have feeling or pain in your low back to push you to this direction, just don't come over. Okay? Just stay here.

That's totally fine. All right, so let's look at the neck, shoulders and arms. What are they doing? So, once I set my legs to tabletop position, okay. So I will lift my head and neck up. Alright, and my hands are close to my knees here.

This is my starting position. All right. So let's see the whole move together. What we are doing with legs and arms, just watch me doing once then we will do together. So here, my eyes are on my knees, okay. So we didn't inhale.

I stretch my legs out. And at the same time, I bring my arms back and exhale, sweep the arms around and reach again two legs. Okay, let me do remote. And we will do together later. So inhale open. Exhale, close.

That's okay. So let's do it together. Bring your legs up now again. Okay. So once your legs are set, lift your ribcage up and place your hands on your legs. Great.

Squeeze your abs all the time. Okay, so this will help you to do the move better. Alright, so from here now inhale, bring the arms overhead and stretch the legs out. If this is too difficult, bring here. Exhale, bring them down. Okay, one more time.

Inhale. And exhale, close. One more time. Inhale. Let's do one more time. Inhale.

Exhale, great. Put your head down. arms down and legs down again. Great. So this is very good for your abs. Okay.

And again, if you have any problem with your neck, shoulder or low back, so I suggest you to modify this exercise with the table. So just support your neck like we did in the, in the previous exercise. Okay, so just take a towel, roll it and put under your neck. Let's see how it is. So my neck is supported so I don't have pressure anymore. Okay, you can go and try.

So here when I fixed my neck and shoulders, so I will only work with my legs. Okay, you can add the arms as well but just the legs, keep the ABS quick still. Inhale or put an extra close. And see inhale. Exhale, close. Very good.

Inhale and exhale. Great. So this is how we modify this exercise. Alright, let's put the total again here. And let's continue with the next exercise. So let's lay down again, I'm on my back, comfortable lying again the same position.

So this time we will work with our legs one by one. Okay, so the name of this exercise is single, straight leg stretch, and I was a bit long and I have difficulty sometimes to say the whole thing together. Anyway, so let's see how the exercise is now. So my arms beside my body, okay, and my pelvis isn't a true, something very comfortable here. So I want you to lift your right leg to tabletop position. And then next door, the other leg also lifted.

Great. Now I want you to slowly lift your head and ribcage up and at the same time Hold your leg from behind your knees, okay here. So both of them holding. So once you get this position comfortably, I want you to bring your right leg up to the ceiling. All right. If this is too hard, just keep it bended.

Okay, if you can just go ahead and do this. So bring your left arm now on your machine and your right arm on your shin as well. So it's kind of a weird position, look through there. So hold your shin here and stretch the other leg out. So this is your starting position. Okay.

So with an inhale, pull this like towards you. And within exhale, change the lake and hope to the neck. So pull the other leg to yourself and release down the other leg. Okay, so let me do the whole mood once in hell. Okay, so this is how the move will look like. So let's do it together.

Take your position, holder, hands on your shin on your right leg and bring the other leg down. With an inhale, pull this leg towards you. Exhale, change. And inhale, pull the other leg. Exhale, change in here, pull the other leg. Okay, let's add the breath.

Just the legs moving. Everything else is stable. Okay, stretch. Great. Now hold both legs here and lower your leg down, head down and bring the legs down. So again, if you have hand on your neck or on your low back, just modify the exercise as we did in the two previous one, just place a toe under your head and just work with your legs here, okay, just like this.

So you don't have pressure on your leg. Okay? So this was your single straight leg stretch. This exercise is very good to, to flex, sort of stretch your hamstrings here, and also you're working out a lot with your abs. And actually, you're working with your very deep core muscles, which is the best way to develop a cool body equal muscle development. So it's really really good exercise.

So Let's now move to our next exercise which is double like straight stretch. Alright, so this time we will be working with both legs. together. So, this time let's have a look at the position for shoulder head and arms. So we will be working with our chest and ribcage lifted and the hands behind your head. So here I want to underline that you are not pushing your neck like this, okay?

Your husband just died in your head and they're just tiny little bit touching. So every word pulling your leg neck like this and playing with your elbows. So the move and the lift is from your rib cage like this. Okay, not this, this is wrong. My neck is just following my rib cage. Alright, if you need just go ahead and repeat this exercise few times.

Okay, so let's go back to the exercise. I placed my hands behind my hair. my elbows are wide open. Alright, so this is the position of our upper body so we will not be moving anything at all. So now let's check two legs, put your head down. So in this exercise our life, the starting position of our legs is this.

Alright, so I want you to bring both legs up like this. So if you have difficulties to keep them straight like this, just bend them a little bit. Okay, so what we will do is that we then inhale, we will lower the legs down, just watch me and exhale, we will load them up. Okay, so you will see that actually, it needs a lot of strength from your abs. So you have to squeeze your abs a lot while you do the exercise. And I don't want you to lower your legs too much down, because it can hurt your lower back.

So just listen to your body. If this is what you can do most stay here is You can do more go down. If you can do more than just go down. Okay, just see how you feel. And here the important thing is not to lift your belly up. So when we do the exercise, avoid this move here.

So here everything is attached to Matt and various table. Okay, as long as you keep your course table, you can lower your legs down. So let's see the full exercise together. So bring your legs up to the ceiling. Now inhale, and lift your head up, place your hand behind your head, and we are ready to start. Engage your abs, squeeze your abs a lot.

Now, inhale, lowered likes now. If you can lower more, stay here and exhale up to the beginning position. Okay, that's your move. So let's try again. One more time. Inhale, down.

And Excel up. One more time, inhale down. Exhale up. My upper body's not moving just my legs. Okay, inhale down. And exhale up.

Great. Now bend your knees, put on the mat, and bring your head down. Right now relax. We have worked on her apps. So come to your sitting position here. Alright, so in this lesson we have a lot of apps work, I can feel that they are burning.

So maybe yours are burning as well. So just keep practicing. Okay, it's gonna be more challenging this first lesson, we will be improving more and more these exercises. So just try to practice more and more each exercise and see your limit and see how much you can do. Just don't force yourself to is just the first lesson in the beginning. So just keep practicing and I will see you in the next lesson.