So this is your second abdominal set. Okay, it's a serious progression from first one. So you're lying down on the back, put your knees up towards your chest. Okay? You have a side readout, drop webhead stretching the right leg support. Okay, and patch.

Flex. Good. Keep the back nice neutral. So think of keeping your pelvis hard on the floor. Don't touch your body. Okay, By the same token, don't arch your back to make your chest heavy.

Drop your hips to merge your pelvis. Okay, keep your chin parallel with the floor. And think of lengthening your body out when it creates much space between the top of your head and then tips of your toes as the golden rule or okay that you One for each way. All right, now you're going to do two legs that watch your back here is pulling your abdominals, keeping things nice and neutral, flexing your feet really things up. Okay? When you drop both feet down, that's usually when you're backwards to heart and that's when you have to bring your abdominals back to you.

To stop your back from actually, you touch the floor as soon as you can. Reach flexed, pull back, and then do two months of breathing out. Okay, so you see it all the way out. Okay, next on the agenda is the dead box, your arms up to the ceiling. Okay. You're going to breathe that stretch one hand on one leg away.

Read it comes to center. Read Out. Reach one leg away when you reach one hand behind you, keeping the tummy sorry, keeping the pelvis neutral. So keeping the pelvis parallel with the blue, you want to have heaviness of your shoulder blades and heaviness under your pelvis. Okay, rips down, down, down, down, down, down. This is the Emperor, this is the outline.

I'm going to do one more each way. Good. Okay. Here we are inside need to fill in the air and then enjoy versa. So I'm gonna pull my knees up towards my forehead. Reading how to do it with my arms would you why mo Okay, then we're going to do criss cross prep.

So you put your heart Your feet down, you lift your head, kick your back from our penis forming into pressure back into the mat, and then twist. Show your armpit puny breathing, come to the center. Breathe out, show your armpit to me. Three. Okay, so you're really twisting your body, not traveling around like this. Okay?

It's not Jane Fonda. It's polities, sorry, G. Okay, in an app. We do one more trade. Here. Now again, keep you up pressed into the mat. bring one knee up towards your chest, bring the other year toward your chest.

Now reach for the right, pull the one leg towards you reach one leg away, pull one way toward you. So you're pulling this leg is captured, you're reaching that leg. Okay, trying to keep it nice and parallel and in line with the floor. You don't want your turn going lower any higher than I can't, you should be able to keep your eyes on a level. Okay, your chin is slightly dipped, and you should be easily able to focus on your toe as it reaches away from you. That's the golden rule.

Keep your backs rest into the mat. Okay, now we're going to go down the stretch that extra little bit higher, have some nice pull in and out, it isn't. This is killing my neck, then pass upon the head. Breathe in and out, legs early, a little bit higher back is still pushed into the mat. Still pushed me to the mat. still pushing to the mat.

Okay, I'm going to draw absolutely the variation. This was the original. Okay, I might do one more so you can see the original. Okay. Then bring your legs to the ceiling, your head is still lifted. You're pushing back into your heart and you're pushing your hands in your head.

So you should feel your neck. Wake up, turn your feet out. Chapter Chapter. Reach one that behind and sorry, reach Ramat eyes in front. Once I get snapped up, shoulders, elbows nice and open up grammar Which way? Good.

I'm gonna do a doubling down and you'll see my toes, point and point and this should be good. Okay. Again, I'm working on. Good Now keep the heavy lifting rather than x and now this is dropped. Okay? To Co. Co, co co co keeping up.

You're keeping your legs nice no Nice, really nice long stretch. You shouldn't feel a nice big old stretch at the bottom of your body. Ladies long, reach, reach, reach my coordination is not great, nevermind services better Reach, reach good freedom is ensured you stretch your legs away, hands behind. Read it as you breathe out, up into a roller rolling off 123 leave the heels behind. Next, I'm gonna breathe in, breathe out up 123 good. Ah 123 I'm coming up again.

This is 123 This is So, hi. Pulling the heels away. 123. Good. Then come back down to a four arms roderigo hands elbow, elbow to shoulder Don't be down at the beach. Be up.

Look at your belly button. lift one leg. Okay, this one, lift both of these. Okay, breathe in, breathe out, lift. Okay, and down both elbows on both knees, reaching forwards, and in and out. And in and out.

And out. Good. Both of us at the same time. Both of us off at the same time. Reaching the next bar away. Ah, we're gonna do one more.

Now I'm going to stay here. Okay, in a stretch up next, and I'm going to twist them do my corkscrew over shoulder, to shoulder. to shoulder to shoulder sweet. Give me the next Nice. Good. Okay, now curl into a ball.

So Brittany's toward you. Reading as you read now stay on balance. Now, come to balance point, just that part where your body wants to roll backwards and grow. There James dangle between your feet and your heels. Sorry, could you give us a good fight or between your knees and your boobs and grow from your vantage point, up to a bands point, a nice, smooth, round ball. You can't be in a hurry.

And you have to let your abdominals do the work. Okay? It's not about anything else except using our donors to the He can suppose types of keep the shape of the button. We're going to teach it all. Okay? Good.

Good. Now we're gonna roll down again. Okay, hands overhead. You're going to breathe in as you breathe out. Okay. Hi, Rita.

I'm joined by studying soccer with my mom. And making sure that the body and the magazine will flow at the same time. That's tricky. Okay, it shouldn't be hard work is not hard work. Tell me what you're doing something wrong. Next one.

And alternating legs every time reaching the boobs to the top of the bush. Making sure that I'm mobilizing fine every time it's okay. Now I've got three each way that I'm going to do. I'm going to do enough damage by breathing as I go down. Breathe in, breathe out. Breathe it out.

There. Okay. Then I'm gonna decide, put one toe in between the two on the other foot and roll to the side. Keeping your body nice and long stretch are coming nice and long. Hold it 345 must come to the senses which feet, put your toes in Virginia. Otherwise, reach, reach, reach for the feet, look the other way around your head.

Keep your hand so you're trying to anchor your shoulders as well. Hold on. Stretch your money out. Like a sailboat. There's a series catching the wind. Okay, stretch, stretch, stretch the abdominals.

Good. Okay, then come to all fours, hands underneath the shoulders, knees and the hips, pull yourself up, ready to pull yourself down. That's a stretch for your abs. And then there's just pick your back a bit of a stretch as well. That's in quite a good category. Okay, and here we go.

Good. We're gonna do one more beach. And then he heard walk your hands towards your feet. Roll yourself up. Okay. And then just to finish, you're going to do fire drill down.

So you're here, nice control. Breathe in it. Got 123 Good, good. Good. Last year, rolling back 123 this one should be second nature by half messy. That's row 123