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Get ready for the tiny, exercises, bring out your towel on the ground because one leg over the top of the other leg and then lay down comfortably. Neither have your head in your hand where all the way down whatever you choose, and what you do is just lift the bottom leg up, up, and down, up and down, exhaling do it, up and down, up and down. Foot flexed, focus one where you are working, through the inter thigh, up and down, up, up, up, up exhale in as you pull up, up, in a circle your foot. Around, around, hardening that inne thigh area. Nice, up and around, other direction, same thing, up and around, slow it sown, up and down. You will feel a burn pretty quick, it does work with your breath, focus on where you are working, nice tone inner thigh. Hold to that, up, up, up ,up, good, almost there, eight, seven, six, five, four, three, two and one, good. Relax the leg come across up, come to a seated position, use your elbows and press out your knees, stretching up to the inner thigh.
This is short but it really works into the inner thigh, let us take it around, over to the other side, buttomly straight, half leg bent 90 degree angle and take it down whenever you are comfortable. Up and down, up and down, exhaling as you lift, up and down, up and down, up and down, up and down. Pulls at the top it is up, up, up, up, up, good, exhaling as your pulsing, up, up, up. Take it in the circle, around, around, around, good, using your breath working through that burn. Other direction pulls back, back, back, you will feel great ***** but just keep working through it. Slow it down, up and down, up and down, up and down, up good, up and down. Last at the pulse, eight, seven, six, five, four, three, two and one release let us stretch out bring your feet together, use your elbow to press out your knees. Nice deep stretch into the inner thigh, okay, let us target the outer thigh now, take it over to the other side, this time the bottom needs that 90 degree angle to leg is straight.
Up and down, up and down, up and down, and when you bring out the leg, make sure you are not bringing any higher than shoulder height. It is just a tiny lift, focusing on the other thigh and hip, up and down, up and down, good, up and down force it up, up, up, up, good. Up, up, up, slowly down and up and down, up and down, up and down, keep bringing the knee in towards your feet, in and out, in and out, in and out, in and out, good. Four, three, you will start feeling that burn good pull it in towards your head in, in, in, in, good. In, in, four, three, two slowly down, and in and out, okay, exhaling as you bring it in, in and out, good, good work.
Three, two, legs straight, here we go straight, up, and down, up and down, good almost done, all sit up, it is up, up, up, works with your leg using your breath. Eight more to go, eight, seven, six, five, four, three, two and one, good, cross it over, and tap out your hip, tapping out into the glut and hip. Releasing that tension, good, and press up, let us go over to the other side, remember to really focus on what you are working, you want to tighten that glut and hip area. Need that 90 degree angle legs straight up and down, up and down, good, exhaling as you lift. Up and down, it starts so nice and easy but quickly you get that nice burn, up and down, remember no higher than shoulder height. Pull it up, up, up, up, up, up, up, up, up, good, slow it down it is up and down, up and down, up and down. Good bring them in, in and out, in and out, good, right in towards your feet, also tightening through the abdominal. In and out, you are doing great keep it going, using the breath, exhale to work with the tension of your body, hold it up, it is up, up, up, up, up, up, good, up, up, up, up, up. Slow it down it is up and down, up and down, good, up and down. Four more it is four, three, two, straight up in down, last time, up and down, up and down, up and down. Hold to that, up, up, almost there, four, three, two and one, good, bring that leg across, tap out your and glut. Nice job, let us take it on to our backs, this is some abdominal exercises, press your low back flat into the [Audio Cut]
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