Nice and easy, place your feet about 6 to 8inches from this, wrap your hands around the back side of your thighs and tuck the abdomen in and roll back slowly. One vertebrae at a time. Go as slowly as you possibly can, yes.
Now once you come down, bring your knees in the chest. Wrap your hands around your thighs and tuck it in.
Now, I want you to use the strength your abdominals to actually close the gap. Pull it all in. try to bring your chest and your knees together. And then reach it open like your feet, toes tap the floor, now next is lift the chin, lift the chest, lift the heart, squeeze the knees back in tight. Hold, hold, and again open out. Two, pull it in. Lift, two, take it down.
Now if you need to modify, you could just lower one leg at a time. Yes, open, two big hugs, squeeze those knees into the chest. Open right here, pull it down, pull it in, yes, take it open. Two, pull and now, let us hold it in right here. Drop the shoulders away, if the neck starts to get sore, just bring it back to the floor and lift it when you are ready.
Now, take that front leg and I want you to extend it out, but pull the top leg in. If you need to modify, you can easily just place that foot on the floor, but hold it here. Yes, and now switch legs. You got it. Keep trying to lift up. Relax the shoulders, again, relax the neck if you need to. Switch legs, but use the abdominals to bring it in.
Hold and switch. Yes, get in touch with that core one more time. Switch. Yes, last one and switch, beautiful. Hold. Now, bring both knees in and we are going to lift the legs at a 90-degree angle and I want you to flex your feet to create this box.
Now wrap your hands around those thighs and lift the shoulders up towards the knees. Now, I want you to really focus on that abs, really hold down. Lift, now if you need to stop here, that is perfectly fine or reach your thumbs to the tips of your heels. Reach, but drop the shoulders, yes.
Now, close your eyes for a second and I want you to bring all of your awareness right down into the center of your body, contract it and breathe. Now, if you can do this, see if you can reach your hands up to the ceiling, reach up, reach up and if you are okay with this, see if you can push your knees about two inches away from you, yes.
Now, if you can go to the next level, reach those arms back. Hold, oh! Now tuck it in to your thigh ball. Yes, rock it out. We will to do that one more time. Here we go, press those things out, create that box, wrap, lift it up tight, relax the shoulders down, reach your thumbs to the tip of your heels. Good, nice job you guys, keep lifting—engage the abdominals.
If this is okay, lift. Reach your fingertips to the ceiling. Yes enough, you really want that challenge. Push those knees a little further away from you. Hold, hold, reach those arms back if that is okay and hold, keep holding, keep holding and release, tuck it all in. yes, relax it back.
Place those feet on the floor, open up the arms like a big circle, now right here. Just groove up. Two, groove down. Let us go, groove up and down. Yes, we can groove and your shoulders. Yup, and really work that abs at the same time. Groove up, yes. Oh, take it up, and down.
How high could you groove? How high? Take it down. One more time, come on, lift, and down and release, open up those arms, take a deep breath, let the chest open. Now, reach those legs long. Let us decompress that so, we worked those entire abs and really pull them in, so they are tight so, let us open it out, reach it really long through your toes, through your fingers, really, really open, stretch and then relax.
One more time, reach long, big stretch, really energize your fingers to toes, like your rib cage, open and separate and exhale. Gently bend those knees, pull your self-up slowly, let those knees drop to the front, let the shoulders go down. You did great.
So, now every time you do this work out, I want you to try to do a few more every time. Push yourself just a little bit harder. Do not think that you are going to get it all in one day. Work slowly, build up. Trust me; you will be able to do it
Till next time, keep grooving.
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