Hi babe, welcome to our sensual floor exercise is going to start cross legged swooping our arms up to prayer and out. really pushing all the way up to the top. And releasing down. Beautiful. This time looking up at our hands. Yes.

And spreading out. gentle twist here. Tapping our fingertips along the ground, twisting out the spine. Yes. going to do a lot of beautiful work today. And hands on the knees, circle that torso out.

Beautiful. And reverse it. Yes. getting nice and ready for the work we're going to do. And gently switching your legs so the other foot is crossed on top. Yes.

And again, sweeping up to prayer and out. All the way up looking up and out expanding the arms here getting super routed. Yes. gentle twist here. Lovely. And hands on the knees, circling it out.

Really getting in there and reversing nice and juicy circular motion. Beautiful hands behind you feet together and dipping the knees out across side decided towards the ground. Lovely. And extending one leg, open it out to the side and close it back together and stretching our feet out to here as we go. Nice. Do whatever feels good in this moment.

Beautiful and bring it back in over to the Other side, extending that leg and opening it up and allowing a little motion back and forth here. Beautiful. Keep it going strong. Nice and drawing the knee and back to sitting. Gently transitioning over to our hands and knees. Breathing here, arching our back.

Really stretching out the spine here. warming it up. Lovely. pressing your hands against the floor. Yes, and shoulders. Keep your arms straight in here.

And just roll your shoulders back. Yes. And reverse this motion rolling your shoulders forward. Keeping your arms straight. Yes and flexing Foot bent knee, lifting here. We're going to do a booty workout right now.

So really lifting up, doesn't have to be too high does make sure your abs are engaged, really working on the lower cheek. Yes. Release and out to the side. Working the outer booty this time the side really lifting the leg up to the side. Yes. Amazing and straighten the leg out little pulses at the top.

Remember that engagement, the lower abs tucking in. Just a little motion here is really really good. Lower butt cheek and flexing the foot. Same movement. straight leg really pulsing up here. Yes.

Feel the burn. Beautiful. And release it down. And other side of flexed foot heel towards the ceiling. Small motion good hear really getting that engagement of the lower part of your booty cheek? Yes.

And release out to the side. Now the outer thigh outer booty working, abs are still engaged this whole time that will help with stability that is very key and being grounded. Yes, straighten the leg out. Little lifts here towards the back, keeping your hips square, really engaging those abs. No arching back here and flex the foot, little pulses at the top heel towards the ceiling. Yes.

Keep that engagement beautiful. And releasing down swooping that leg out to the side and back to the side working side. Abs, your obliques and your hip flexors. Beautiful sweeping it out. Little tiny lifts here. lifting your heel towards the ceiling.

Should feel it in your booty, your hip flexors, keeping the abs engaged. Nice, really sit down, other side say motion, sweeping over to the side and slide back to the side. And allow to feel this in the side of your body. Nice. Be going so strong and little tiny lips here of the heel. Nice booty work.

Yes, get it. Keep it amazing and really sit down. sitting back on your heels, roll those hands and wrists out, dance it out a little bit. Yes, whatever wants to come through right now. Getting super super grounded. Beautiful and back on all fours.

Sexy move dipping your cheek down to the ground, allowing your legs to slide up behind you and pull your knees in. Using your abs and back to her tabletop position, cheek lands on the floor, rest of the body slides out behind you booty is the last thing to land. Yes. And reverse it, tucking the knees in and back up. Yes. Again, cheek kisses the earth and sliding all the way down and pull it in.

Oh, yes. Feels so good to get intimate with the ground like this sliding down beautiful holes and ease in using our abs and back to tabletop. And again, sliding it down enjoying this, and just the booty up and slide down. Just the booty up for fun. And slide down to the ground. Booty up.

Yes. Amazing. Lovely and arching up here. Stretch out your arms, your shoulders, circle it out. Other way, just feel into all those little spaces. Yes, onto our forearms, bring our feet in and down, in towards our head and down.

Nice and booty up. Again, we're going to sit back on our heels, stretch it up, feeling ourselves on the way up. And roll out those wrists. Again, maybe in the opposite way, just a lot, a little arm motion and planting our hands down into a plank position, keeping those abs engaged, bringing one knee in and sliding it back and sliding it back. Nice. No arching in the back.

Really keeping those abs engaged in and up and allowing our feet to slide up again. That other leg making it a more central floor exercise nice and bringing the knee out to the elbow. Yes. A lot of strength here. Strong. Allowing your knee to kiss your elbow.

Yes. Amazing and release your knees down. Great work and shifting over to our side and finding a comfortable position on the ground back to the ground connecting with the earth. As always our theme for the week, hugging your knees in straightening out. And here we go open up into a straddle and close your leg. Open up and gently close, really allowing your hands to kind of come along for the ride and allow a little bit more play here playing with the inside and outside of your legs.

And when they open and maybe outside of the legs when you close them for a little fun, central movement makes exercising so much more fun and more connected to your own body. Very important. Yes and play here maybe with just the inside of your legs and just the back of your legs. So allow yourself to touch whatever part of your legs you're desiring to touch and holding one leg, allow the other one to open. And switch. Hold that leg open up other side.

Yes. Open up. Beautiful. Amazing. Yes. And hug it in.

Again, settling your feet down on the earth. Beautiful. And let's slide our feet back and forth on the ground, getting super grounded here. Allow little play adding the arms just allow yourself to luxuriate moving on the floor. dance around here. So lovely.

So good. Feel was connected and bending your knees and extending one out. Lower that leg and lifted up to the knee height. Yes. Just to the knee and lower. Beautiful.

And you're gonna hold it up here. Beautiful, nice long line lower and as high as you can go. really exploring the full range of your motion. Yes, beautiful kicking it up. The abs are engaged as always, helping you lift the leg. Amazing.

Cross the leg on top of the other knees, straighten up and lower up, cross straight up and lower. Really accentuating the lines of your legs and allowing that fun little crossover move to happen. Yes. Amazing and Let's keep across, lift the hips up and circle around here. Yes, really grinding around your hips. Beautiful.

Reverse that circle. Have fun with it. Nice and really sit down and hug that knee in. Good job leg and other side lifted up to the knee and lower, lifted up to the knee and lower. Again. Nice, long line.

Beautiful. Hold it here and lower all the way up full range of motion here. Really allowing yourself to go as far as you can go. Yes. strength and agility. Beautiful and cross it over, up and down.

Cross it over. lengthen and down. Yes, keep it going. And allow it to be fun. Fun floor exercises here. Yes, cross it over, up and down, up.

Cross folded here. Peeling our butt off the ground and grinded out lovely hips circles here. Yes, maybe gently grazing the ground as you come along. Yes. And reversing those circles. Allowing your hands to press in your other foot to press on the ground.

Really keeping that connection alive. Yeah. And hug Donnie in. And really to down stretch and lengthen here, using your abs to pull yourself up. Lovely bending the knees in. Placing your hands behind and crossing again and lengthening.

Crossing here and lengthening chest is full And open. Nice using your hands to support you. lengthening the legs. amazing work and lengthen out to the side of time. Scoop it in, up, out to the side, on the floor and in eautiful really lengthening the line. Amazing.

Bring it in. Yes. And other side, lengthen out to the side and bring it in, lengthen out. Bring it in. Yes. Keep it going and both legs up and straddle out.

And our little bonus here a little challenge. So good. Keep those abs engaged. And hold it open. Hold, hold, hold, hold it close. Yes.

And we go and knees dip over to one side. straddling open and close, straddling open and close, beautiful, straddling open and close. Nice. One leg, then the other. Then they close over on the side, one leg than the other than they close over on the other side. Yes, keep it going.

Super routed on the ground, open up, hold here and close. And crossing out, wiggle side to side. maintain that strong connection to the ground. Beautiful. Fold for a stretch and switch over crossing the leg swaying back and For doing whatever feels good in order to stretch yourself out. Amazing and congrats beauty you've just completed our essential floor exercises