Full-Body Fire | Ab Focused

Hi, guys. Welcome back. We're gonna be doing a workout today focusing on the abs using the small ball. So grab your small ball. I have mine placed right in between my shoulder blocks I've got three red springs on. We are gonna be using your box later, so have that handy.

And the three red springs is just to hold our carriage in. We're gonna start with a stretch. So I want you to swing a leg over. Take a seat on your carriage, legs wide turned out. You're kind of seated closer to the front edge of your carriage. I want you to sit up tall.

Let's take a deep breath here and let's just take a side stretch. Take the left arm up and over. You can really grab on that bar and hang from it. Really reaching out of your hips, and then take it all the way back up. Good. Let's do your other side. Take it up and over.

Really going for that side stretch. And then let's do it again. This time, let's take a little rounded circle with it. So take this side stretch and then drop the chin, hang heavy and just roll it around. Let's do it again. Same side up and over.

Just loosening up the spine here rounding forward and then coming up. Good. One more side stretch and bring it back to the center. Good. Right arm goes up and over. Take the side stretch, hang heavy here, and then drop the chin around the spine, go forward.

Keep the motion going up and over, side stretch again, and exhale, circle it around, side stretch, and then bring it up to the center. Let's do like a a version of a cat cow. So just scoop out the belly, tuck the tailbone, tuck the chin, and then pull on that bar, lift the chest. Open up the chest. Good exhale scooping around.

One more. Take the chest up. Perfect. Okay. We're gonna drape our legs over that foot bar. Scoop forward a little bit. And then reach back and grab that ball.

You're going to roll it, slide it right up against your low back. You can grab the backs of your legs or your bar, and then just scoop out that low belly into the ball. So you're leaning back with your chest But not with an arch back, so really important to keep the belly button towards the spine, slight tuck in the tailbone, and then take the shoulders back. So roll the shoulders back, and let's dig that belly into the ball, and then just lift the chest an inch. It's such a small movement here. I want you to just lift the chest an inch.

Keep thinking of wrapping that rib cage together. Every time you lift your chest, you're wrapping even more. Good. Exails you lift. Let's go for eight. Just a little chest lift, towards those thighs.

For six. For five. Scooping out that low belly even more for four. Three, two, we're gonna pause back into the ball. Flip those palms.

Down and up. Let's inhale exhale. Just keeping the breath going. And then scoop out the belly even more into the ball, leaning back for five. For four. For three.

For two, we're gonna go back to that chest lift, but we're gonna add a little arm reach. And then scoop. Take it back. Up and back. I love the ball because it gives you that support, but it also just really fires up the abs. So you find that position, scoop, and then reach. Let's do four more.

For three. For two, and on one, we're gonna stay back into the ball, hands behind your head, little added weight here, lean back, but not in an arched back. Keep it flat, and then we're gonna come up scoop twist opposite elbow to knee. So a little c curve in that back. Twist. And round forward, lean back open up the elbows out to the side as you go back into the ball.

Good. Now we're really firing it up. Let's do four more. For three, for two, and one, reach the arms forward. We're gonna stay in that little twist action, so you're gonna take the elbow this time towards the carriage and lift the chest.

Reach, little twist, back and lift. Don't lose it. So no arch in that back. Let's do three more, and then we'll switch sides. Good. Other side take the elbow back twist, lift for eight, seven, six, so good.

Five, four, three, two, and one, grab your bar. Take a little break. I actually want you to take two red springs off. So we're only on one red spring. And let's take that ball back in between the shoulder blocks just to stabilize it.

We're gonna scoot ourselves back, take our feet to the corners of that bar, grab in the inside, take a little hamstring stretch here, letting it go. I always come back to this stretch. I love it. Set up tall, pulling those knees in towards your shoulders, and then exhale letting it go. Perfect. And then come all the way in.

And then we're gonna flip around, but you are gonna take your ball with you. So flip yourself around so your feet are on your head rest now. I just have my little heels on the edge of the head rest. And I'm gonna scoot all the way forward, grab your straps, and then place your straps in one hand so you can place your ball in between your shoulder blades, scoot all the way forward so your hips are close to the shoulder block so you can roll back onto that ball. Look back, make sure it's on your carriage, and then slip your hands into the short loops. We're going to take a little back extension here, engage those abdominals. We're going to take the arms and the upper body over the ball.

So reaching overhead, tee the arms out to the side or start to circle them, tuck the chin, lift the chest. Good. We go inhale reach. Take the arms out, tuck the chin, scoop out the belly, lift lift lift the chest. I'm staying in contact with my ball as I come up, but I am really actively lifting, lifting, lifting towards my legs. If you wanna go into a little teaser, or a boat, you know, little tabletop position here, you can, and then place your feet on the headrest as you go back.

Good. Scoop. Lift the heels to the headrest. One more and then let's try to reverse. So you can keep those legs down if you'd like.

Take your arms out to the side. Reach, reach, reach. Now, if you want to bend the elbows too, tuck the chin, lift the chest and unfold there, You can do it that way, or just keep the arms straight. Kind of the arms by the head the whole time. Good. Taking it back and then lift, lift, lift. Maybe you go into that boat pose or full teaser, and then take the heels to the head rest arms, go out first, reach, reach, reach, and then lift the chest towards the legs. Good.

Let's do that one more time. Go for it. And then lift, reach, pause for a moment. Let's place the heels back down on the headrest, and then we're gonna do a bicep curl, but just lift one leg at a time into that tabletop. Keep your elbows away from your body.

So collarbone stays wide. Keep that chest lifted. So you're not dumping into that ball. You're still holding yourself up. Scooping out the low belly.

Let's go for four. Elbows are lifted for three. For two. And then pause in one. Bicep curl hold halfway.

We're gonna take the arms up an inch, down an inch, lean back into the ball, and reach those elbows back. Like you're going to take them over your head, give me five more for four Three, really good. Two, and one. Good. Come all the way up. Souls of the feet together. Just drop over your legs for a second. We're gonna do a quick spring change. So we're gonna go to a blue spring because we are going back to abs, and I don't want this to be too much on your hip flexors.

So we're gonna take these little loops and take them above your knees. So Shove them in there. Once you get your legs in, take the little knots underneath your knees. You're gonna scoot forward and grab that ball. We're gonna place the ball in between our ankles and you're gonna roll yourself down, shimmy down close to those shoulder blocks, and then lift the legs up.

You can adjust that ball if you need to. So the ankles and the feet are squeezing in on the ball, hands go behind your head. Lift your head and chest as high as you can towards your thighs. We're gonna take the legs out and in to start. Exit, draw them in. You're keeping the chest lifted the whole time and just using that low belly to draw those knees into your chest.

So the straps above your knees gives you that extra feedback for your low belly, which I love. And it's just enough Give me four more. For three, you got it for two. And then we're gonna add a little jazz to it. Take the legs up. Lower, bend in.

Take the legs up, extend, and then lower float. Pull it in. Good. Two more. Last one. And then, of course, we reverse, bend your tabletop, shoot the legs out straight and low, and then draw them up, keep lifting your chest towards your thighs the whole time.

Inhale. Exhale. Bend, shoot it out. Reach it up. Let's do two more. Lift the chest higher.

Last one. Reach Let's lower and lift for an extra four. You got it for three. For two. And then hug it in on one.

Reach up, grab the ball, hug your knees into your chest, do whatever you need. Maybe your head goes back and you release it. We got one more thing here. I promise I'll get you out after this. Keep your knees glued together.

Ball's going on top of your knees. Elbows are gonna hold the other side of the ball. We're gonna roll the ball over to the left knee right elbow left knee is holding the ball, extend the right leg out, and we go slow with control, transferring the weight over to the other leg, holding on to that ball for dear life. If we got a couple more, you can do it. Roll it over reach.

Lifting the chest to hold the ball. You got it four more. Keep your breath killing for three. For two, and one, grab behind the knees wherever you need to, maybe let that head go, and then rock yourself up We're gonna get rid of the ball now and take your legs out of the straps. Just slide that ball underneath your frame to get it out of the way, and then take your legs out of the straps and we're gonna scoot our hips back so your legs are straight through the shoulder blocks.

You have a little tiny bit of space behind you, sitting up tall, and we're holding the short loops here. We're gonna go into a little rowing. If you need to cross your legs in between those shoulder blocks, you can. Let's say palms to chest. I want you to sit up as tall as you can engage those abs. Bring the palms to the chest.

Hold it here. Lock those shoulder blades down your back and then scoop out the belly, start to roll back just halfway. Hold it here. Now, palms go back towards the foot bar. Squeeze as you do so, dive your head over your legs and then take the arms up and over, find that nice little stretch roll up to the top. Let's start again. Palms the chest.

Whole elbows wide. Scoop roll back. Hold back. Palms, back squeeze your palms towards each other. As you dive, take the arms over.

Roll up. Let's do a couple more there. It feels really nice on the shoulders and hamstring stretching. Abbs and arms are working. Take your time. Let's do two more.

Sit up. Inhale, exhale roll back. Inhale reach the arms. Exhale dive. Squeeze the pumps towards each other before you split them up and over. Last one, lifting up tall, scoop roll back, palm, squeezing, reach, dive, go for it, roll up, sit up tall.

Palms are gonna face each other. Scoop for it if you need to, We're gonna do leaning back. I want you to one arm's gonna go high. One arm's gonna go low. I want your eyes to follow your bottom.

Arms, sit up tall. We're alternating. Leaning back to your using those abs, squeezing in between your shoulder blades. Okay. So I heard someone call these yard arms one time, like you're showing someone a yard of fabric. So go for it.

Reach those arms apart. Show off that fabric. One whole yard sit up tall. Let's do five more. Reaching.

Good. Really going for that lean back, hold on to those abs. Let's do two more. Two shoulders down. And one, take a forward fold, letting it go, hang up those straps, swing your legs around.

We're gonna go back to our red spring. One red blue off, and then let's grab your box. Come around. We're going to place the box for this first one in front of your shoulder blocks. So right in front of your shoulder blocks, short ways. And then hands on the box, we're going to step up right in front of the box.

Find a little forward fold, shake out your head for a second. We're gonna go into a plank here, hands on the box, and feet are gonna climb up to the bar. If you don't feel comfortable with your feet up on the bar, you can always just keep them down on your wooden platform, but push out to your plank, stacking your shoulders over your wrists. We're going to hold this here, but just take a little reach with the arms. So, your hips are staying in line with your spine. Your legs are nice and strong. To support your pelvis here, and your arms are reaching, controlling everything.

Let's do five more reach, exhale. Tie in that belly even more. For four, Three more. Good. Let's do two more here. Good. And then stack those shoulders over the wrist, bring the right foot right in front of that box, and then take the carriage out I like to move my hands towards the back edge of the box and then drop the hips, open up the chest.

It feels so good after all that ab work we just did. Good. And we're gonna bend the back leg to draw the carriage in and then go for that stretch again. So more of an active stretch here, lift the hips slightly, draw the carriage in, and then really stretch behind the knee and the left leg. So nice long left leg so you get that really good stretch there. And then bend it in. Let's do that a couple more times.

Dropping the hips, get that stretch, and then draw it in. For two, good. On this next one, we're gonna stay pause here. Go back to the hands in the middle of the box, bring the shoulders over their wrist, and then draw that right knee into your chest. We're gonna kick the right leg over the bar, bring the carriage in, and then slide out to that plank, drawing the knee into your chest, kick back, bring the carriage in.

Good. Keeping the shoulders stacked over the wrists, bellies, in control of everything. And let's just do two more here. Two. So you're piking the hips up to kick over. Good. Take the right foot to the bar.

Find your plank again. We go back to the arm pushes for four. For three, belly in for two, and one. Step the left foot down. Let's go to that stretch, take the carriage out, drop the hips, open up the chest, just hold it here for a second finding that stretch, and then bend the back leg to draw the carriage in, push it out, drop the hips slightly. And we go in and out.

So keeping that left leg nice and bent the whole time and pumping the back leg in and out. Let's do two more here. And then we'll go for that single leg planks, so pull the left knee into your chest, find this plank, and then kick over the bar, drawing the carriage in, and bring it out. Good. Actively drawing in the belly to pike up the hips, and then drop the hips so they're in line with the spine. Let's do two more here.

We go two, and last one. Good. You can step down, bring that carriage all the way in. We're gonna do a little spring change here. We're gonna go to two red springs and a yellow.

So two reds and a yellow, and we're gonna go into a back extension kneeling in front of your box, we're going to take our feet to the corners of your bar. So I want you to take your pelvis onto the box, kind of shimmy out, so walk yourself out so your hips are in line with the edge of the box and your feet are turned out holding on to the corners of that bar. Hands to your white frame. Take a breath here. I want you to round your spine, drop your chest and your head and then just engage the belly lift. Just that.

You're kind of just waking up the spine. Yes. You're really engaging the belly to protect the back, but that back is working. Letting it go, and then push and lift. You can stay with this. Just the supported back extension, or we're gonna take the arms now to the shoulders.

Plug in the belly, We go nose to floor, flat back, and then lift, lift, lift. Squeeze. Your glutes are engaged to help support this movement, plug in the belly, and lift the chest. It doesn't have to be big. You don't have to get too high up. To worry about that.

Just really plugging that belly in and squeezing long, strong legs. Let's do four more. For three. Inhale as you lift. Exhale as you lower for two, hold it at the top on one, reach those arms, by your hips, and then they go over the head, swan arms. So straight arms overhead, bend reach back by the hips, holding this back extension, so good pulling in the belly so much for four.

For three, tie in the waist more, more, more, lift the chest a little bit higher for two. Give me one more, and one take the hands of the frame, round the spine, let it go. Amazing. You're gonna shimmy shake yourself back, knees are gonna be in front of your box. We're gonna stay on the spring settings.

So the two reds and the yellow, we're gonna go into some glute work here. So knees are in front of your box. I like my knees to start together, so midline. Pans are gonna go either in front of those shoulder blocks or you can if you wanna stay a little bit more lifted, you can just keep them on top of the shoulder blocks. We're gonna start with the left leg.

So left heel is gonna sneak up onto the bar, just the heel, plug in the belly, so get out of that low back, and we're gonna go for that push out. My box is moving with me, but we're stabilizing in our arms and our abs and then the glutes, of course. That left leg is our working leg. So stretch behind the knee as you stretch all the way out. Good. Toast are pointing down. And we go for five.

For four, control the return. For three, belly button to spine for two, And then let's go into a little pulse. So pause halfway, go out an inch in an inch for 10, for nine, really driving that heel into the bar, long neck, shoulders down. Seven. Six. So good. For five. Four. Three.

Get out of your low back. Pulling your belly more for two. And one, bring the carriage all the way in. We're going to go four arms on the box. We're still working the left leg.

I want you to point the foot over the bar. You're going to tap your left knee to the carriage and you're going to kick over the bar like a donkey kick straight back. If you like your hands down where they were, you can stay there or be on those forearms so you give your wrists a break. Good. Let's do a couple more. Squeezing that glute, extending the leg all the way back without arching the back.

So keep those abs in for four. For three. For two, and then keep it back on one. We're gonna come to our right forearm, left palm, open up the left shoulder in the left hip, take the left leg forward. We're gonna tap the edge of your frame lift and sweep it back. We go forward kick, tap, lift, reach.

So, pull in the belly and then press your chest away from the floor or away from that box. Extend extend, drop it, lift, reach it back. So good. We got four more and reach. For three, and reach. Good. Let's do two more. Two.

And reach. Last one. I want you to kick it back. Where it came from, and we're just gonna drop and lift for eight. I'm sneaking this one in. For seven.

Whoo. For six, lift. Plug in the belly more for five, four shoulders down. For three, lift hip height if you can parallel to the floor. Two, give me one more and then fold it in. Take a little break. You can grab those shoulder blocks around your spine. And then let's go to your other side.

So hands down. Left knees underneath that hip, right heel is sneaking up against the bar, go for that push out, and then control the return. Plug in the belly, and really power through that right leg. Good. Toast and knee is pointed down towards the floor.

And then really plugging in the low belly. To stay out of the back. Good. Let's just do five more here. Keep your breath going. For three, for two, And then let's pause and go into that pulse, out an inch, in an inch, really powering through that heel.

Almost like a bounce with control over five. Four. Three, two, and one, bring it in. Come to those forearms, if you'd like, or stay there. But we're going to point the toe over the bar, knee to the carriage, kick straight back, fold it in, tap straight back. We kick out, pull it in.

Good. Really extending behind the knee, stretching that leg all the way out before you bend it in. Let's go for five more. For four, three, good. For two, give me one more pause and hold.

We go left forearm, right palm, open up the right shoulder and the hips has turned out. We're gonna sweep it forward, keeping it in line with the hip, drop it down, lift, reach it back. We go forward. Drop, lift, reach good. Really pulling up in the waist and keeping those arms nice and strong, long leg.

We got it. Let's do four more. Tap and lift. Keep that breath going. So good. Two more. Two One more full set, taking it all the way back, and then sweep it forward, pause there. We drop it towards the edge of your carriage or to the floor and lift for eight.

For seven exhale. You got it really lift the leg. Keep it parallel to the floor. Give me five more for four. And three, you got it two more.

Two, And one. Whoa. You can step off of your carriage, and then let's go all springs on. And then we're gonna place the box over your shoulder blocks. You have a little bit more length in space because we're going to go into side overs. I want you to grab your ball again. So let's grab that guy and then take a seat on your box. Let's start with the left leg under the strap, we're going right away into side overs.

I want you to shift that right hip back, shift the left hip forward. So right leg is bent on the box. Flex those left toes and keep the ball in your left hand We're gonna shift out and over our box with the hips so that strap is nice and tight now. Take the right hand to the floor or forearm to the headrest wherever you're at. Take that ball over your head, take a stretch Maybe you square your shoulders more towards the floor and take that ball to your frame if that feels good.

I just want you to hang here and give yourself a moment. Perfect. And then we're gonna lock our belly in, square off those shoulders and those hips, and we're gonna reach our upper body up. Now we're gonna transfer the ball overhead. We're gonna reach the ball towards the floor. Maybe you can get to the floor.

Maybe you're not there. That's okay. Depends on your length or your size, right? Take it up and over. And then just reach towards the floor. Lift, pause, hold, transfer, we go.

So good. Plug in the front of your waist. So even though we're working our obliques, I want you to pull in the front of your belly towards your back. And give me one more, and we're gonna pause here. Come up an inch, tap the floor. Inch down an inch, lift, reach. Maybe you don't go all the way to the floor.

That's okay. Just stay out over your box for four, for three, for two, and then take the ball to the floor, take your hands to your frame, walk your arms out and hang heavy. Good. Take that breath, really getting the stretch in the hip, and the low back. And then slowly, you're gonna walk yourself up, grab your ball on the way, and let's go to your other side. So right foot under the strap.

Let's bend the left leg on the box. You're going to slide that left hip back and draw your right hip forward. So it's very stacked one on top of the other. Flex the toes take the ball in the right hand, and let's go for that side stretch. So left hand to the floor, if you can make it down that far, or it goes to the headrest, finding your stretch take the ball to the frame, square the shoulders to the floor for a second, and then you're gonna open up the chest.

So open up that right shoulder stacking right on top of the left, same with the hips, plug it in, and we lift. We're gonna take the ball overhead, transferring the ball, take it to the floor. Tap. We transfer, hold. Take it over. Good. I feel like the ball just makes side overs a little bit more fun.

We tap, and we lift. So nice. Plugging that belly more more more. And that leg is nice and strong to support you. And let's do three more.

Go for it. Lift, hold. Reach for two. So nice. Let's hold and stay down on one. Just come up an inch, down an inch, up an inch, You got it. It's a little pulse.

You're breathing. Give me five for four. For three, lift, lift, lift for two. And one, take the bowl all the way to the floor, hands to your frame, walk your arms out, drop your head. Let it go.

Shake it out. Let your body hang from that strap. So your foot is still under the strap, so you get that nice pull in the hip, and then walk it up. We're gonna keep the ball there. We are done with the ball. We're gonna finish with a little stretch I want you to actually just place your feet on the carriage and let's cross your right ankle over your left knee. Give ourselves a little glute stretch here.

Flat back if you can. So you're hinging from your hips. Take this stretch over your legs. Breathe into it. Good. On your next breath, I want you to just take everything and just hang.

So drop your head, hang over your legs, get a little bit deeper in that stretch, and then roll yourself up and switch it out. Crossing it over, lift up out of your hips and your waist, flat back over these legs. Good. Breathe into it. Keep hinging from the hips a little bit deeper. One more breath.

And then let the head go of the upper body go. Just take it over. Perfect. And then take the feet flat. Grab onto your kneecaps.

I want you to just like open up the chest, look up, arching the back slightly, and then kind of hang from your knees, scoop the belly around the spine. Just letting it go all the ab work we did today. Feels so nice to stretch it out. Let's do one more big stretch opening up the chest. Good, exhale, pull the belly back around the spine, and then roll up. And you guys are done.

Thank you so much for joining me.