Your arms on the sides of your body.
And gently press your feet down to release your lower back down and begin to activate your abdominal muscles.
Lift your right leg to a 90 degree angle.
Soften your shoulders.
Scale,
Release your foot down,
Lift your left leg.
Release down.
Now,
Without shifting your hips,
Lift your right leg again.
And see if you can keep your hips steady and lift your left leg.
Oz here.
Lower back is pressing gently down.
Inhale.
Exhale,
Tap the right foot to the mat,
Inhale back.
Exhale,
Tap the left foot,
Inhale back.
Exhale,
Right foot.
Exhale,
Left foot.
Come back.
One more time.
Right foot.
Left foot.
Come back to your legs in 90 degree angle.
Extend your arms up towards the ceiling.
Relax your shoulders.
Take a breath.
On the exhale,
Tap your right foot down,
Inhale back.
Exhale left foot.
Tap the right foot.
Come back.
Left foot.
One more time,
Right foot.
Left foot.
Coming back to this.
Inverted supine table.
You're gonna straighten your right leg up.
Inhale.
On the exhale,
Engage your abdominals,
Extend your right leg in front,
Left arm behind you.
On the inhale,
Come back.
To the starting position.
Take your left leg up.
Inhale.
Exhale,
Extend your left leg and right arm in opposite directions.
Inhale,
Bow.
Again,
Take your right leg up,
Take a breath.
Exhale,
Extend your right leg and left arm.
Inhale back.
Left leg up.
Exhale,
Extend your left leg and right arm.
Inhale back.
One more time on each side.
Use the exhale as you extend,
Engaging your abdominals.
Bring your knees to your chest.
Rocking gently side to side.
Cross your ankles.
And if your ankles are crossed,
Cross them the other way now.
Gentle rocking.
Uncross your ankles,
Keep your knees to your chest,
Interlace your hands behind your head.
Take a slow,
Deep breath in.
On the exhale,
Straighten your legs up,
Lift your head and the tops of your shoulders,
Pulling the belly in.
On the inhale,
Release back,
Knees to chest.
Inhale,
Sorry,
Exhale,
Curl up.
Inhale breath.
Three more times.
On the exhale,
Curl up,
Pull the belly in.
On the inhale.
Releasing back.
Keep your knees to your chest,
Take your arms out to T position.
Take a breath.
As you exhale,
Straighten your legs again and curl up.
Lift your head.
Inhale back.
If this is too much for your neck,
You can keep your hands behind your head.
Otherwise,
Continue.
Four more curl-ups.
When you are done,
Release your feet down.
You can windshield wipe your legs,
Releasing the lower back.
Now bring your hands behind your head,
Interlace your fingers,
Take your knees to your chest again.
Extend your legs up.
Press your lower back down.
And begin to lower the legs towards the floor.
To the point where you feel that your lower back would start to arch.
So you want to stop right before that.
Then lift your head and shoulders.
Keep your lower back down on the mat.
Take a breath.
On the exhale,
Tap the right foot to the mat and lift back up.
Tap the left foot.
Come back,
Keep your abdominal muscles engaged.
Switching,
Changing sides.
If this is too much,
You can have your knees bent in the starting position.
If you want more,
Take your legs closer to the ground.
If your lower back starts to arch.
You'll want to back off a little bit.
One more time on each side.
And release.
Release the chest.
Rocking gently side to side.
Feet down.
Walk your feet as wide as the mat.
Take your arms out to T position and windshield wipe your legs.
