Don't forget people who say, I have a sore back. So I'm going to see the video. The video said there's nothing wrong with my back, I need to strengthen my core. So, I've been doing the plank challenge for the last 21 days. And now my back's even worse. Your idea here is to give you a safe series of stretches and strengthening exercises to work your core, okay, which is essentially your whole body so that you build your body up from the inside out.

Really simple. You start on all fours. Hands up your shoulders, knees and your hips. Okay? You breathe in. As you breathe out.

Bring the top of your back back towards the ceiling. Okay, and then bring the top of your back down towards the floor. Okay, this is the kind of recap. You want to get as much round out of your back as possible. In here. You want to get as much holler and get back to us.

You're really thinking of your spine like straw, and you want to push and pull that straw to make it as mobile as possible. Okay? Keep your breathing nice and fluid, still your labs here at your lungs here. fill your lungs. Yes, I breathe it. There pure luck here.

Good. Now take your right hand, reach up towards the ceiling, look at the heart. Pour into the hole here. That's the left. And if you can just say if we hadn't done that, if you've got those rows, you can then read them again. Reach the heart, lungs, breathe out.

Capital flow. When you need to breathe in again. Move again. Head and out. Good, good. You downside.

Okay, hands up to the shoulders. You You're gonna breathe in as you breathe out. Read and reach. Noticing if you got I got last one. Hey, Alan up. Good.

Now come on to all fours again, hold your hands on your shoulders, nothing changes. All you're going to do now is levitate. Okay? So keep your elbow soft. The back of your neck is towards the ceiling. You're going to breathe out and lift your knees, tiny bit of a drop down.

If you can see this on the camera. It's a tiny, tiny move. All I'm doing is making my body light pushing through my feet. I'm lifting my knees, not changing the distribution of my weight. My race is still on my hands and on my knees and then on top of my feet when I put my body down due tomorrow it's basically a tiny little coating black, tiny, not passive and not to be underestimated. Okay, then you're gonna lie on your side.

Okay, stretch your arms out. Line up the Kiehl's with your bank behind. Keep your feet together, open one knee. Alright. I'm breathing out. I'm not sending my hips forward, keeping one foot on top of the other so that I can feel my bum.

Starting to get hot. You want to get too hot in this one. Okay, usually happens quite quick. If it's not happening. Check how your heels are in relation to your button and check that you're not swaying your hips backwards. Guess where your hips backwards.

That's not what we're looking for. All right. Now you probably done about five or six. That's good. Or your band maybe got hot people which case start with the people used to Great. Okay, now come on to the plant.

You live out my body. Okay, you want to have your head down on the map. Breathe in for air. As you breathe out, stretch the hands and the feet away and your body will lift. Just Breathe in. Breathe out, stretch hands two feet away and let your body lift.

If this is hurting you if you can't lift top and bottom, left, top and bottom. I can see so talk. It takes the pressure off the bottom of your back, okay and sometimes makes them even more doable. So if you want, start with the seesaw, and then move up to the Superman bridge does imagine you fly into space. Pretty easy. Breathe in, you're going to do one.

Okay, good. Then you're going to come back into chompers. You're going to open your knees. Put your feet together, it looks like this. Alright? I don't want him lying down.

I'm going to pull my heels back into my body. And I'm going to relax my shoulders. Easy so far, right? Okay, now we have to do the other side. So, lie on your side, the other side this time. Okay, make sure you're gonna be using the other leg.

Okay, line up heels with your man. Stretch your body out. Okay. Breathe in. As you breathe out. Knee.

Remember to stretch the head away from the back. You want to stretch out the back after doing this. Okay? So make lots of space don't. Okay, keep nice and long. Think better dancer, ballet dancer, ballet dancer.

It will feel weird at first. Don't worry, you'll get used to it. When you created the benefits. You'll definitely be used to. Okay, good. Not enough of those, you're going to get a bit of a heat patch on your belt.

Now you're on your back, your feet are monitored, but you have to that by the side, you're going to breathe in. As you breathe out, push it all back into the mat, and lift the rest of you up. The key if you can, is to try to keep your bum, soapy, soft, or clench your buttcheeks. Okay, then all rolled down vertebra by vertebra by vertebra, that's also really hard. Okay, so you want to try and push the button up by Max, then push the top, the middle, then the upper, middle, then the real upper, middle, and then the top. So you were just balancing on your shoulder blades at the end.

And then yes, gentlemen, if you want to put your bra strap down on the back, middle of the back, for the back back of the curve is that onto the mat. If you're feeling the back with this one, bring your feet in a little bit. If you're feeling your Nice with this one, move your feet a little bit further away. Okay, the key is just to vocalize this fine. You just want to make your back nice and bent. That's it.

Okay, I'm going to do one more. Coming up and running myself down. Good. Okay, after you've done that one, bring your knees towards your chest, give them a little hug, roll them around. This is also a great backup reason. And by the way, you can do this in your bed in the morning while you're still under the covers, feels wonderful.

Okay, the next one is the most glamorous movement. Notice that you're going to roll. So, you're going to put your hands on the floor and your feet on the floor. You're going to bring this back leg over onto your tummy control the wrong Good. Then we're going to put the back leg the front leg over the back leg and roll in the opposite direction row. Okay, and this way what Whoa, foot behind, which I know, okay, you want to feel your whole body burning.

And whilst you're doing it try and I understand it as well. So try to grow a bit. Yeah, grow up, people grow up, you want to try and add two or three sentences to your whole body. Okay, for the first chance behind the head roll, you want to, you're gonna have to engage your whole body. Yes, you will be working your whole body and you really want to control the role so that you're not fumbling around. thinkable, ball rest blubbery, soft and round, doesn't bash snow.

Okay, there we go. Drink one more, if I'm having too much of a good time. And then back. Round, okay, off of that one as well. Bring it back towards your chest to relax. Okay, then you're gonna come onto bunk.

And from there, you're gonna stand up Okay, you're going to stand up making like an old lady or maybe like a young lady totally up to you. I'm just showing you the way I'm gonna stand up. And then finally, I'm gonna stand like you did last time and I can go to the last video with my feet under my knees and my hips, under my ribs under my head. Okay, my knees are not locked and not too bent. And I'm going to bring my chin to my chest, and I'm gonna work my knees if I have to. Okay, so if the floor is far, don't worry then do is relax your head.

You should be looking between your legs. And if suppose luck to fa, then try next in the back of your neck with rocky knees, and come and go. And you're gonna do one last one. There we go. That's it for today.