Start first in place position, so come right down onto your elbows. And for this one, what you're going to do is a really controlled hip, raise and lower. Let's start with a lower, we're gonna go down, controlled, abs tight, pull those abs in nice and tight and lift. All right, we're not going super high with those hips. We're going above level right above that straight, so down, and good thoughts just below that strength playing position. Oh, no, keep those abs pulled in tight, and really engage the whole entire time.

You want to be safe with this. This isn't something you do fast, right? You'd put your back at rest. So nice and slow. Engage those abdominals, almost touching the floor and then lifting abs in tight. This one I really feel my whole abdominal wall is warming up.

And when I lift those hips, I'm pulling my belly button in toward my spine and really trying to engage those abdominals and lower down Good, let's get one more down and back down. All right, now let's flip over onto the back for this one. This is a straight leg crutch. I love this move. Okay, because it really does work that entire abdominal wall, hands behind the head, you're going to lift your shoulder blades up off the ground, keep your low back pulled for the floor. So with the lift and lower when you lift, try to control it.

Right, don't jerk your head. Just lift those shoulder blades gently off the ground, read. Good. Exhale as you come up, lift. really pulling the ABS into the floor, low back goes into the floor as you lift those shoulder blades up. And you exhale.

Alright, Breathe it out. Exhale. Doing great. Keep working. I love this one you guys because you know what, it's not a lot of range of motion, but it's a lot of work on the core breed. Good.

Couple more. Lift up. It's You got trouble holding your head, bring your hands in front just to lower that resistance a little bit, the I got up a little higher because there's less resistance from my upper body. Oh, all right now, this next one, I love it. It's a butterfly crunch. Okay, it's gonna be a double though, because we're gonna go right with a leg lift in lifting the upper body at the same time.

So now I'm gonna lift those legs on the lift my shoulders, the same time, okay, and lower down. Now lifting, pause, and then lower down. Notice how I'm not letting my low back come off the floor when I lower. So you're coming up, you're pausing, pulling the ABS into the floor and then even here, I'm engaging my core lifts and lower down flow. Remember, all this is so controlled you guys, so you really don't do anything. It's control that makes that core so strong and tightens up that pooch.

Alright, so control and really holding, squeezing, pulling the belly button to the floor. Oh, man, oh man. Oh man. Oh, last one and relaxed. Okay, it's burning, it's working. We're gonna go down into a Down Dog.

Okay, this is a down dog with a crunch. So right here, basically, you're gonna go with one leg coming up into a nice sound off stretch. And then here you're gonna raise those hips, bring that knee into the chest, squeeze those abs, every Pete. Oh, my goodness, everything is working here. My shoulders are supporting me. Legs are getting a good stretch.

All right, and my abs are doing all the work. Pull those hips up, squeeze the abs in. And notice how I hold there. All right, hold it, make it really work and get that full benefit right here from this move. And I'll keep breathing. Good.

And the other side Awesome job up towards the sky holding off state. I am really trying to pull that belly button in towards my spine as my hips go up and Lightning comes in, can force you doing great in and out just five minutes really isolating that core and really getting to that target area that we want to lose, right. Let's go up for one more. All right, this last move is definitely gonna be a burner. Okay, so you're gonna go first with scissor legs, so your legs are going to be scissored like this. Okay, you're going to take your hands behind your head, and you're going to start to twist back and forth.

Good. So with this one here, you can switch your legs as often as you want. Notice how I'm leaning back. That makes it so much harder, back and forth. If you need to modify, just go with both heels down. If you can bring one up.

Amazing challenge and keep alternating so you really feel the intensity. You can also modify by bringing those hands in front because this is going to make it less weight on the upper body. Bringing Bad Boy 320