Hello, welcome back. This is your advanced level course lesson one. So in this course, we will be reviewing three exercises. Okay? Just make sure that before you start to your advanced level course you have practiced enough all the exercises in the beginner and intermediate level. If you feel like you need to do more repetitions and practice more, just go ahead and practice your intermediate level and beginner level exercises.

Okay, so if you are ready, we will start to this course today. And just want to remind you, again that stay safe at all times. Okay? So if you have any discomfort, any pain or any problem, just stop doing the exercise. Okay, just stay safe. All right, so let's start with this lesson one.

We will be reviewing three exercises on our spine. Okay, so let's lay down together. So, the first exercise we will be doing is teasers. So this exercise has three versions and we will be reviewing the three versions of this exercise and it very challenging, but you will see that actually a lot of muscles will be working so from our legs to back and arms so it's a full body movements Okay in this exercise, just don't worry if you cannot do at the beginning just try to do it slowly and I will guide you with the necessary modifications to perform this exercise. Well. Okay, so let's go back and let's lay down and let's see the starting position of this exercise teaser one.

Alright, so I laid down and I find my comfortable and natural position here. So my pelvis is parallel to the floor. And if you need just go ahead, put your hands on your pelvis and check. Okay, so once you set your position, let's look at the legs what they're doing. So at the beginning of this exercise, we will be pulling our legs up like this 90 degrees, okay? So the legs are hip width apart, okay?

And they are not attached so they're a little bit open. And if you do, if you're doing this, just avoid, push your legs forward until you have this 90 degrees here and on your knees. Okay, so this is the position of your legs. Now let's look at arms. So I bring my arms overhead. Okay, so when I bring my hands and arms overhead, make sure you're not popping your chest like this.

And you don't lose your balance in your pelvis like this. Okay, everything is well aligned. So this is your starting position for this exercise. So engage your abs and we then inhale we will bring the arms up. Okay, just watch me doing wants to exercise and we will do together. So we then inhale, I bring my arms overhead, okay.

Now within exhale, I will lift my head and ribcage up and I will come to my sitting position. So, let me show you I have inhaled an Excel Okay, so this is your move. So, here you see my legs are still bended. Okay, first we start with this. So here when I'm up, okay, so my back is straight, like this. Okay, I don't care my back like this.

So if you need it, if you need you can lower your legs a bit down until you have this strength. And go on your back, okay, like this. And then once I'm up once I have my balance, now we then exit or slowly roll down. I keep my legs in the same position and bring my arms overhead again. Okay, so let's try this together. So put your legs down.

Let's start with the starting position, arms beside you. So with an inhale, lift the legs up one by one to tabletop position. Okay, so inhale, bring the arms overhead. Exhale, roll up. And find your balance here. So here, you're sitting on your seat bones, and you have a balance.

Now, inhale, roll down. Keep the legs thing and arms overhead. Great. So let's do this one more time. Together. Ready?

Engaged. apps. Inhale, roll up and find your balance and your back is straight. Great. Now Exhale, roll down. One more time.

Inhale up. Find your balance, back straight, and exhale back down. Great. So if you're doing fine with this, but a little bit challenge to our legs, okay, so when I start like this tabletop position, I will still roll up, but this time, I will stretch my legs forward when I'm up. Okay, so let's try this one together. So arms overhead.

Inhale, roll up, and stretch the legs out. Okay, so this is your position. And if you're working, you're back here. Just bend your knees and fix your position so your back is straight. Again, if you're okay, just stretch them forward. Okay?

Now inhale back this time and legs coming up to the ceiling stretch like this, okay? And don't bend them anymore. Just make them stretch this time. So your legs are together. You can open them just a little bit. Okay, so the next row we will be doing from this position, I'm not bending anymore so they're up.

So inhale, grow up. And stay here. Find your balance. And exhale. Great, my legs are coming up again. One more time in here, roll up.

Find your balance. If you need, just bend your knees and make your back straight. And exhale, roll down and straight again. Great. Now bring your legs down. Just relax for two seconds and arms beside you.

So that's your teaser one. Okay. And we wrote down in this teaser. So in the next exercise, which is teaser two, we will be doing the same at the beginning. Okay, the starting position is same and we will be rolling up but this time we don't roll down on our batch. Instead, we will bring our legs down on Okay, just watch me doing once and we will do together.

So I lift my legs up to tabletop position. Inhale, bring the arms overhead. Exhale, up, find my balance, I'm here, not from here. We then inhale and lower the legs down. And exhale up. Inhale down.

Exhale up. Alright, so this is your move. So let's go back and throw one together. Lie on your back. Okay, so bring the legs up. So here when you find a natural position, bring The legs up to tabletop position.

So during the whole existence, keep your abs engaged and don't hide your chest like this. Okay? inhale, arms overhead. Exhale, roll up. Stay here. Now Inhale, lower the legs down.

Exhale up. Inhale down. Exhale, up. Inhale down, exhale up. Once we finish, we slowly roll back and legs up and bend your knees and put your legs down. Okay?

So in this exercise, the most important is to keep your abs engaged all the time, okay? And when you are up in your sitting position, it's very important to keep your back straight and don't act like this. Okay? So if you don't feel comfortable to make your back straight up like this place just slightly bent your knees here, this will help you to sit up. Okay? We can take a support from your hands and see, which is a good level for you is this fine.

Uh, when do I start to work my way. So if I'm tend to do this, just don't just stay here, okay? As long as your back is straight, you can put bend your knees and stay like this. If you're fine, just stretch them. Okay, so that's the most important in this exercise. So in the third one is a tree.

We will be doing the same thing again, we come up to this position again, but this time, not only the legs going down, but also your torso is going down. Okay, so this is going to be more challenging but all the muscles in your body will be working. So let's have a try of teaser, three. Okay, arms and legs. down. So let's go back to our point.

Okay, so the starting position is same. So I find my comfortable position here. We then inhale, I bring my legs up one by one. Great 90 degrees in her arms overhead. Now exhale, engage the apps and up. Okay, I'm here.

No bras, I find my balance here. With an inhale, I lower my legs down my my torso down here. Okay, and excel up from here. So you see everything is down. So, one more time, inhale down. And exhale up.

So everything is up so everything is working here. One more time, inhale. And exhale. up. Okay, so bring the legs down. So I suggest you first to practice teaser one.

Once you feel comfortable doing the teaser one, the first one we did, then go ahead and try the second one. Okay? Then after a few repetitions of the second one, when you're comfortable by lowering your legs only then start to practice the teaser three. Okay? So this is very, very challenging exercise. It's very normal.

He cannot do at the beginning, but just keep practicing and slowly see the progress in your body. Okay, so just, let's see the three exercises together and just to see the difference. Okay, so let's start with the first teaser. Let's lie on your back. Okay, my legs are tabletop position and banded arms overhead exhales roll up Find my balance here. Okay.

And inhale, roll down and come back to tabletop position. Now let's try the second one, I will go up and just lower my legs down. So inhale, arms overhead, engage your apps. Exhale, roll up. Find your balance. If you can just stretch your legs in her lower leg down.

And exhale up. Inhale down. an exhale up. Great. Bend your knees and slowly roll down. Great.

And let's see the last one. My legs are same. So inhale, engage the abs. Roll up. Find your balance. Now.

Inhale, lower the legs down, and arms overhead. And exhale, pull up. Okay, one more time. Inhale, down. And everything up. Great and put your legs down.

So this is all these three exercise how they look like just keep practicing and you will be doing better and better. A few in the next lesson