Welcome to our sensual floor exercises. Let's go ahead and start on our hands and knees and slide one knee through. really helpful here to have a long tights and slide the other knee through. sliding back and forth. strong hands. Yes.

Getting ready for all our floor exercises. Amazing. pausing over at one side, bring your head up and roll that neck around. Yes, allowing that to open you up, switch over to the other side. And again, roll your head around. Lovely.

Switch it up. And again, just open up the neck to all the spaces here. Really feeling your hands They're switching over. And just the sensation of you opening up through this space right in front of you and all around you. Amazing switching over this time, bring that back foot up off the ground, making sure that you're more on the top of your thigh. So you're not directly on your knee.

Yes, and circle and arm behind you grabbing the foot of you can looking at me. Yes. Really to down, switching over to the other side. Yeah, yes. Lifting that back foot up. Engaging the booty.

Bring it up. Yes. And circling the arm that's closest to me looking at me. Yes. And switching knees again. sliding through and circling an arm away from me look away from me.

Yes. No stretch here, front of the thigh. And switching our knees once more. And circling away from me again. Yes. Grabbing that ankle, that foot, stretch it out.

Amazing release. And slide into our pigeon pose. And slide again really sitting into it before you switch it out. Yes. challenging, but completely doable. Beautiful.

And here. You're gonna roll down through your spine down towards the ground and roll it up. Yes, enjoy this opening up the back. Beautiful pausing here. At the floor, allowing a deeper stretch. Amazing coming back up switching sides to the other side.

Beautiful. And down and up. Here we go. rolling it down and rolling up using our hands to support us. Lovely and resting down here at the bottom. Yes, allow the stretch.

Lovely coming out of that. We are going back into all fours popping our toes under into a plank position strong here, booty up towards the sky to our downward dog. And here we go lifting one leg. Little pulses here at the top towards the ceiling, keeping our hips square really engaging the booty eautiful and starting little circles like your drawing circle with your toes. Amazing really targeting the booty muscle and reversing that circle going the other way. small little circle here doesn't have to be too big.

Yes. Amazing. And really open up the hip at the top and bend your knee really allowing it to open up, stretch it out. Yes. And release it down and beautiful. switching over to the other side, lifting that other leg.

And again, little pulses here straight up really engaging that bottom part of your booty. Yes, lifting that nice straight leg and starting our circles here drawing little tiny circles at the top. Really control this motion. Beautiful pull towards the air towards the sky. Nice reversing it. Keep it up and open up the hip at the top.

Then the knee. Mowing that stretch. Yes. Beautiful. release that foot down. Coming through plank and lowering down a little engagement there of the arms.

Beautiful Women your arms up and to the side. Allowing them to move up and over to the sides. Yes, move it up along the floor. Feeling it out? Yes. And keeping your forehead on the ground.

Lifting up here, just your upper body, hold it and release down moving your arms out to a V shape again lifting that upper body core is engaged here. Night and over to the To our wingspan, lifting it up. Yes, yes, yes. And release it down, arms down behind you lifting it up. Beautiful. And release it down, hands swim through the center, back to our original position.

And little pulses this time really engaging are using our muscles into our V shape. Yes. few little pulses. Each position down to the side or bird arms. Yes. And arms move behind us lifting up, still looking down at the ground.

Great work. Fingertips on the ground, peeling up here. Stretching out the shoulders. Yes. And release it down cheek on the floor. And now we're going to work on our lower body.

So lifting just our legs up a little bit, engaging the booty and Here, very important. Amazing and just a single leg lift here really targeting the booty feel it. No challenge here. Yes. And release their side really using that lower part of your butt cheek to lift your leg up. Keeping it straight, engaging the ABS don't allow any arch in the back.

And let's bring them both up and open out together. out together. Together. Yes. Get it squeezing those inner thighs together as you come together. Beautiful and release.

Sit down. Let's go ahead swim our arms to the front. Lifting everything up Superwoman position here. Yes. Chorus strong, and pulls it up. Yes, lifting up and down.

Up and down. Yes, flying. Here, wing momentum height here. Yes. Hold at the top. Lovely.

Yes, squeeze it and release down. amazing work. Let's support our hands arching up bending on foot sitting back in a sexy position. Yes. And allow yourself to crawl forward. We're going to do that one more time because it's so juicy and fun.

Hands on either side of you. One knee comes up, our chair backs them back onto your heels. Beautiful. slowly roll up here. And go ahead and settle over so that you're sitting with your legs out in front of you. Nice long, straight leg, hands on either side.

Just circle around here. Enjoy it. Either way, beautiful work of the upper body. We just did you Yes, and supporting with your hands, lifting one leg up. Single leg lift here. Really talking, engaging the ABS to help you lift the leg.

Beautiful, strong core. Yes. And go ahead, switch it over to the other side, lifting the other leg, keeping it long, keeping those core engaged. amazing work. And this is just the beginning. So get excited.

Hands come forward a little bit and really push off the ground and lift the legs up. Core is super engaged. Really down, lift, hold, hold and down. Really lifted up. This is challenging, beautiful down. And again, yes, one more time.

Amazing and let's just swing our arms outside decide. Yes. Beautiful, allowing Slow loading nama cross. Wonderful. Let's bring our legs out into straddle position, circle it out here to getting juicy with it eautiful other way, a little bit of fun before we do the hard work. Amazing settling your hand supporting yourself behind you.

And single leg lift here. This is challenging. This is difficult to get your leg off the ground. If it barely gets off the ground. That is totally okay. Just that motion of really engaging the booty and the ABS to help lift that straight leg up.

Yes, other side. keep working at it. Keep lifting and really trying to feel light with this. graceful, yes. Beautiful hands come to the front. Are you ready?

Let's lift it up and down. Lift it up. Yes. And this is challenging. But oh so good for your core. And your whole entire body.

Really? Yes. And again, just weighing it outside decide arching over eautiful Yes. And let's go ahead hands on either side of one leg, same thing, we're just lifting our legs out and just turn towards that side a little bit. Yes. And for a challenge, the further out your hands are, the more challenging it is to lift that leg up.

So try that. And let's hand over hand over to the other side straight back to start lifting the leg and when you feel ready, you can try the challenge version. hands go forward more and you can kind of push against the ground that will help you leverage your leg yeah And flex your foot hang out in the middle for a minute. Still engaging your butt so that your feet don't turn in. You really want your toes to be facing the ceiling and move around side to side here. Yes, play with it and stretching down in front.

Yeah, yes. And slowly roll up. pointing the feet again and let's just feel out our inner thighs here. Just allow yourself to really touch. feel the sensation get sensual with it. Beautiful.

And transition to the back of your leg really feeling all the way from your sacrum and your booty all the way out how your legs are connected to the rest of your body. Yes, you lit out beautiful and keeping your hands behind here, little circular motion here. Yes. Either way, beautiful. And release. Hands behind you bring the knees up and down, using the booty and core to really bend the knees up and then really sit down.

Let's try flexing our feet this time. Yes, as we come up and point to as you straighten out into your straddle. Yes. And this is challenging, again, really using your butt to pull it in, and then lengthen out. Yes, not a core engagement and shake it out beauty. But you're together again.

Yes, hands on the floor. bonus round here, lifting our legs out really engaging our core. Nice strong line. The Yes. Holding it at the top. So eautiful amazing.

Yes. And really sit down, open up to our straddle. hands in front. Here we go bonus round lifting our legs up. Yes. Even if it's a micro lift that is great.

So keep it up. Keep working at it. eautiful Yes, love. You got it, hold, hold, hold and release down. Amazing. Shake it out.

Great job. pat down your legs and float one arm up to the side. And the other you can look up at it. getting deeper into it. Yes, so good to allow this motion to our upper body while we're working on our lower body. Beautiful arms window out through the middle and over to one side and through the middle.

There side, just allowing yourself to open up here. Beautiful work. Lovely. Yeah. Great job love. That was our central floor exercises.