This is a much deserved break, okay. Now ahead and cross you right foot over your left or you can keep it open if you need to. You are going to grab those toes. Now you are just going to rock-and-roll up and balance upon your glute. So you roll your shoulders back, get ready and 4, 3, 2 and 1, here we go.
Up, lift and down, good, lift up, 2 and down. Now remember this doesn't have to be perfect. We are having fun now, right? Down for 2, lift, 2. Now last time we are all the way up and just hold, lift out off the top of your head, stay strong, roll your shoulders back, really working into your cores and go ahead and let the leg come down, swing those legs around in the front. We are going to come to table top.
This is called table top in my book because I want you to serve breakfast on your back. That's how flat I want your back to be. Find a neutral spine, go ahead extend your right hand forward and your left heel back, we are going to pull that elbow into the knee and nice and slow and 4, 4, 2 here we go right here. In 2 and back, really reach out for your heel, crunch in, can you pull your naval in?
Notice the work right now it isn't just about your abs, we are working on our back as well and our glutes. Four more here we go, 4, pull it in, yes, really exaggerate that crunch on the end. That's where the best amount of work happens. Just two more, in and back. Last time here, all the way in and back. Now hold here, this next is probably awkward airplane, alright. Take your right arm out to the side, left leg out to the side and just balance, tuck your tummy in and hold here. You have got this, this is awkward for a reason but you are really working your core. Ready, come on down, bring both hands down, hand beneath. Now extend your left hand out, right leg back, ready, let's crunch, in, 2, press out, yeah, come on, really bring it in. Are you remembering to breathe? I trust you are, I know you are. Press, go again, in, for 2 and out.
Now you just have four more here. Here is in, crunch. Are still on the crunch on this side? Are you balanced? Stay with us, just two more, in, 2 and out. Now your last time here, all the way in for 2, yes, now hold here, remember that awkward airplane? I know you do, alright. Left arm out to the side, right leg out, hold, lift a little tighter into your abs, hold here for 4, 3, you can do this and down. Yes, stretch it out, reach your hands forward just hold this position really find length in your back, you deserve this, alright.
Now we are going to come down for back extension. Slowly lower your chest down towards the mat, your toes should be down and I want you to bring your hand to right under your chin. We are going to lift up for 2 count and down. A 4, 3, 2, here it is, right here, lift, 2, yes, start to wake up the back. Remember that waistline, its goes all the way around, right. It's not just the measure of what you have going on in front, lift, 2 and down. I would like to do four more times, 4, just because I know you can. Here is 3, can you lift it little higher? Let's do this, two more, lift and down, one more. Get up there, lift, two and down, yes.
Now this last move, I absolutely love. It's called the super woman. You are going to send your arms out straight. Send your arms out nice and big, lift your feet, hold right here. Now we are going encounter some wind, I want you to fly just from side to side, ready? Here we go right to left, slow, yeah, till we just kind of feel it out there, you know notice that you are really feeling that back come alive, here is four more, 3, 2 and 1. So amazing. Let's go ahead and bring it up.
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