Hey, I'm happy that you are joining my core workout
today we are not going to do anything extreme
so we are just doing basic stuff and really concentrating
techniques breathing and just working on the powerhouse
are you ready to start
check that your hands are under your shoulders
so here the line is straight
knees are under your hip bones
round your back shoulders down
so think about your back is in straight position
activate your core so like activate your abs
inhale exhale
next time when you exhale cross arm cross leg
think about you try
to stretch them as long as possible but still try to keep your posture good
exhale do it very slowly because then you can activate the right muscles then
you can really work your core and here now when I mean activate continue
activate your glutes it really means squeeze your butt
when you when you squeeze
your butt when you
then go and lie on your belly
bring your arms down
think about again you stretch
the whole body is straight activate again your belly
activate the glutes
inhale exhale next time when you exhale
think about somebody's really pulling you up straight back straight inhale
go down exhale go up do this 10 times
exhale when you go up inhale when you go down
round your back again
then go and lie on your back
we do the static holding so lift your legs up
hands behind your hamstrings
chin on your chest
and now start to bring your
legs down but your lower back should be all the time against the mat
if this is too easy, this is the most challenging option but now you can
choose what is the most challenging option for you
we do this 30 seconds
if it's too challenging you can even hold it here
it's even more challenging when you just look up
time is running even I'm talking
your abs are working
press your lower back against the mat
then turn around again on
on your belly
then we do here little rotation
you can put your hands fingers
right behind your ears
when you exhale rotate hello and come down again
rotate here again activate your glutes
exhale when you go up
do this 20 times
round your back
next let's sit down
check that you are very tall here I think about somebody's
pulling your hair up
back is straight
and check my feet position one heel down
and start to do rotation elbow touching back
if it is too challenging
you can do the rotation here
20 times
check here now that you are not like this
this is not the rotation
that you have a good posture
you are doing big rotation
the spine is rotating
inhale exhale
break come up
roll down
lift your legs up
upper body up
one leg at the time
bring it up and down
now shoulders are off from the ground
if it's too difficult
you can little bit help with your arms
let's do these 12 times
great, hug your knees
stretch your body
turn around and round your back
move little bit side-by-side
and one more time turn around bring your knees to the other side and
elbow down little stretch
this was just a very short program
for the core
but
still very effective
elbow down
very important that we take care our core
health back muscles abs
and hug your knees, roll up
easy rotation
great we are ready
thank you so much for joining my core class
I hope to see you soon again
bye-bye
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