00:00Today we train the foundation of a stronger core, not just for a flatter waist but for better core
00:06control and skills like this. The class is only 10 minutes long, follow along and at the end we'll
00:11see where your core is today. Every week you come back, you level up. Let's flow. Before we begin,
00:19let's switch on. Two slow breaths, belly expand on the inhale,
00:27draw in on the exhale. And again.
00:47Tilt your pelvis down. Feel your lower back press into the floor. Hold it for 5 seconds.
00:55Now your deep core is engaged. Activate your core by bringing both knees up slowly. Two reps.
01:04Keep your lower back glued to the floor. If it arches, you're doing it wrong.
01:12You're ready. Let's build.
01:17Arms to ceiling. Knees over hips. Extend opposite arm and legs slowly.
01:25Lower back stay glued to the floor.
01:37Make it harder. Reach out a little further.
01:43By the way, your lower back is not invited to this exercise, so tell it to stay down.
01:57Now hold.
02:19Slowly tap one heel toward the floor.
02:38If this feels easy, try extending the leg a little further as it lowers.
02:50If this feels easy, try extending the leg a little further as it lowers.
02:51If this feels easy, try to stretch the leg a little further as it lowers the floor.
02:59And now hold.
03:01Hold.
03:18Lie on your back, both knees to chest, extend one leg out and then pull back in.
03:36If you're feeling strong, extend your leg.
03:58And now hold.
04:18Slowly roll up one vertebra at a time.
04:39Make it harder, roll all the way back down and slowly roll back up again.
04:58And hold.
05:18Hands beside your hip, lean back slightly.
05:20Drop both knees towards your chest and extend out and pull back in.
05:38Make it harder by lowering your legs a little further as you expect.
05:58Time for flow break.
05:59Make it harder.
06:04Make it harder.
06:04Make it harder.
06:09Make it harder.
06:36Make it harder by going into a high plank shoulder tap.
06:40Make it harder.
06:58And now we hold a plank.
07:07Good job!
07:17Sit with hands behind hips.
07:19Press up into reverse tabletop.
07:22Make sure your hips are lifted.
07:36Challenge yourself.
07:40Extend your legs further.
07:57And hold.
07:59Good job.
08:01Yes, your wrists are complaining.
08:03I know.
08:04But they'll thank you later.
08:16Hands beside your hips.
08:18Legs straight.
08:19Just leave one leg at a time.
08:21Even an inch counts.
08:39Want to make it harder?
08:41Try lifting both feet at the same time.
08:43Oof.
08:45This is gonna burn.
09:00Raise one leg or both.
09:03And hold.
09:06Almost done.
09:10Grab yourself yoga blocks or books to elevate your body.
09:14You can do this with your hands, but it will be harder.
09:20Tap your feet on the floor in front of you.
09:23And really pressing through your hands.
09:35If you want more, keep one foot tapping and extend the other leg out straight.
09:57And now, end seat assisted hold.
10:00Remember if your feet lifted just one milliliter, there's still a lift.
10:04I'm proud of you and it counts.
10:21Give me your max hold and count the seconds.
10:24Your core control test.
10:26Find your level.
10:27Not the level you want.
10:29Your level today.
10:38You're doing a great job.
10:40Next time, you will be even stronger.
10:44Alright, reset your wrist and breathe.
10:51Alright, and go again.
10:53Give me your best hold.
11:01I'm so proud of you.
11:02This is actually hard.
11:04So, how many seconds did you hold?
11:06Drop your progress in the comment.
11:08Come back next time and beat it.
11:10If you want to level up fast, do this daily.
11:13Oh, and tag me on Instagram.
11:15I would love to see your progress.
11:16Stay soft.
11:17Stay strong.
11:18Keep in love.
11:18No time no problems.
11:18I'm so proud of you.
11:18Excuse me.
11:18Use some code.
11:19Now, until you've read them to see you.
