Full-Body Ball & Weights Mat

Hi, guys. I'm Sarah Shell. Today, we're gonna do a mat workout full body. I'm using some props. I have my small ball, and I'm using three pound hand weights. We're gonna start on our backs. So let's get started. Come down to your mat.

I want you to, make sure your bowl is handy nearby so you can grab it. Grab behind those legs sit up as tall as you can, and then exhale as you scoop out the belly rounding yourself down take your knees with you and just gently hug those knees into your chest. Let's rock side to side, taking in a deep breath. Good, exhale. Good. And take your knees up and over to the right, extend the left palm up to the ceiling, spinal twist, letting the back go.

Breathe into it. Good one more breath. And then on the exhale draw on the belly, bring the knees up and over to the other side, flip that palm up to the ceiling, find that stretch. Perfect. Draw in the abs. Bring your knees back to your mat.

Feed or flat legs are bent. Let's take that bowl and sneak it right in between the knees. Arms down by your side. So let's take a bridge here. So take a deep breath on your exhale, start to tuck the tailbone under, peel the spine off the mat one vertebrae at a time, squeeze in on that ball, Good. Pause for a moment, lengthen those shoulders, and then exhale start to place one vertebrae down at a time, taking your time here. Good. Take that deep breath, exhale.

Plug in the belly, wrap the rib cage, tuck the tailbone under as you go into this bridge, nice and long with these legs. This the hips are nice and high. Good exhales start to peel yourself back down onto the mat. Good. Let's do one more. We're gonna stay up at the top here. Good.

We're gonna squeeze in on that ball with the knees for 10. For nine, keeping the hips nice and lifted for eight. Seven, six, five long neck head heavy in the mat. For four, three, two, keep the knees squeezing in on the ball hinge from the hips, tap the tailbone to the mat, squeeze and lift the hips up. Good. Let's go at a medium pace here.

Just warming up the backs of your legs here. Let's go for eight and seven. Really squeeze, lift the hips of squeezing the glutes, but I want you to press down into the palms. Give me four more and keep those abs plugged in for three. For two. Good. Let's pause and hold.

We're gonna add a little pulse here, but I want you to dip the hips down an inch. Pressing them up an inch, and then squeeze in on the ball. Good. We go down and up, squeeze the ball. Couple moments here. Down an inch up and squeeze four more. For three.

Get those hips up a little bit higher for two. Last one. So nice, slowly roll it down. Grab your ball and shake your legs out for a hot second. You're gonna place the right leg back down onto the mat, and we're gonna squeeze the ball behind our left leg. Squeeze that heel towards your glute to secure the ball.

We're gonna go into a single leg bridge here. We're gonna keep the hips nice and lifted tap the left toes to the mat. Bring it back up. We tap and exhale. Pull it in. You're resisting, letting that hip go with the foot.

Keep the left hip up. So those hips are nice and even. Good. We got four. For three. For two, keep pressing into the mat with the arms.

And one, take the hips down now straight up. We go down. Squeeze and lift. Exale as you lift those hips, let's do four more. Tap the tailbone to the mat. Lift.

Good. For three. You got it. For two, we got one more. We're gonna pause and hold. Give me a pulse. You've got a eight.

Seven lift higher, six, five belly in four, three, two, and one. Whoo. Now we're awake. Okay. Switch it out right away. Shake out that right leg and then place the ball behind your right knee. Arms down by your sides, take a deep breath. And then exhale, find this single leg bridge.

We're gonna tap the right toes to the mat and we bring it up. So good. Length in those shoulder blades down your back. Long neck here. And just keep this movement going. Let's do four and more.

Tap and left. For three. Keep squeezing in on that ball for two and then pause and hold on one. Take the tailbone to the mat hinge from the hips, press up straight down straight up. Good. Try not to arch the back here, plug in that belly, Let's do four more for four. Three.

Two. Stay up on one. Here's our pulse. You've got it down an inch up an inch. Get a little bit higher.

Good for five. For four. For three, two, and one. Okay. Take the ball out. Shake out those legs. And then we're gonna go to a tabletop with the legs.

We're gonna place the ball right on top of our tabletop. Oh, lordy. Hands behind your head. Let's warm up the abs now. Take the head to the mat. We exhale, lift curl up, lift the chest towards the thighs.

Keeping that ball nice and stable, inhale as you lower. We got eight here. Take your time. You're you can't go fast because you have that ball balancing. Try not to cheat.

Those legs are all the way together, and the ball is on top of your legs, not in between. So good. Let's do four more. Curling up and over the rib cage. To the tips of those shoulder blades. Two more.

Two. And we're gonna pause and hold at the top, of course. Give me a pulse lift higher eight. Seven, little mini pulses, six. Try to keep those shoulder blades off the mat for four, three, two, and one. You're gonna extend the legs. Catch the ball.

We're gonna roll the ball up towards our ankles as we lift the head and chest and then roll it back down. Find some resistance here. I really want you to press into the ball. Like, it's a ball of dough. Press, press press, those legs are strong and stable, so they're not moving around, exhale go. Pressing into the ball, reach a little bit higher. Nice. Three more here.

Lift, lift, lift, lift for three. Press more into that ball for two. And then on this last one, take the ball right in between the ankles. We are going to bring the hands behind your head. Lower your head for a second.

We're gonna exhale, lift the head and chest, keep the head and chest lifted. You're gonna go for a lower with the legs, inhaling on the way down, and you exhale to lift it up. Inhale lower. See how low you can go without arching your back. So hold on to those abs.

Try not to let the abs push out. We're really scooping them back towards our spine. Inhale exhale. For three, two more. For two, last one, we're gonna reach up, grab the ball. We're gonna lower the head lower the legs, reaching the ball over our head, you're gonna exhale, lift the legs, lift the head and chest, place the ball.

We go again, lower everything, exhale, lift everything. Grab the ball. So we're transferring the ball every time. Let's do two more. Two. Last one, keep the ball there.

Hands down by or arms down by your sides. Let's bend the legs slightly. We're gonna tap the toes to the mat. You're gonna scoop up that belly and lift the pelvis off the mat. Just a little rock up.

And control tap the toes to the mat. Press into the palms down into the mat. So low belly. We got four. For three, inhale exhale. To wrap that rib cage a little bit more, hold it here in one little mini straight up, like someone's grabbing you by the ankles, pulling you straight up your legs straight up. Give me four.

Three. They're minis, two. And one. So good. Grab your ball. Hug your knees into your chest, rock side to side. And then I want you to just lengthen your legs for me.

Reach your arms overhead, holding that ball, shake out the legs. We're gonna go into some roll ups. I want you to bring your arms with the ball forward first. Start to peel your head off. Exhale, dive over those legs, give yourself a little stretchier. A moment, lift up as tall as you can, even taller before you scoop out that belly, exhale slowly roll yourself back down. With control.

Let's do two more like that. We go up. Up and over, scooping out the belly as we stretch forward, lift up, get rid of the roundness in your spine. And then it's like someone's pulling you back by the shirt. Scoop the belly out.

Let's do one more. We roll up. Good. This time, we're gonna stay up for a moment. We're gonna transfer the bowl in between our shoulder blades. So bend your legs for me. Find the ball right in between your shoulder blades.

Grab behind one leg and then just gently roll yourself back onto your ball. Adjust as you need to, but I want you to take your arms to like a goal post position and take your head all the way to the mat. This is where you can let it all go. I want you to really arch your back, expand that rib cage, Just relax, open up this chest, the shoulders. Feels so nice.

Good. Take one more deep breath here. And then on your exhale, just take your hands behind your head, now we're gonna get rid of all the arch in our back. So we're gonna lift our head and chest, wrap the ribcage, and then plug in that belly so we're nice and flat in our abs. Okay. So hands behind your head, we're gonna take the head back gently, but holding on to the abs. We're not letting everything go. Hold on to the abs.

Open up the chest slightly, and then exhale. We're gonna bring the right leg up right away. Good. And we're gonna float it back down as the head goes up and over the ball. Exhale other side. So we're alternating here.

Now that you know what you're doing, let's go to medium pace. We go up and take it back and up and take it back. One more on each side. Lift, keeping that foot away from the glute. Good. And then let's pause with the right leg straight up into that tabletop.

Your head and chest is lifted. We're gonna take the right leg, lengthen it out take the head back over the ball, and then we're gonna pull it in opposite elbow to knee. You are on this ball, so it can't be huge. You have to control it. Take your time.

And it's a little bit smaller. Because you are on that ball, so you have to really take your time with it. Good. Length in, but don't let it go. Agsail lift. Let's do four more here.

For three, for two, and one. Now we're gonna lengthen the leg keep it nice and long. Again, elbows gonna reach towards that knee. And then you float the leg back down. Head goes back over the ball every time. We lift. We reach. Good. For four.

For three, Two, we're gonna pause and hold on one. Reach for that foot. Here we go pulse and lift. So just the upper body, little mini lifts. Get higher. Try to reach for those toes for three for two and one let it go. So nice.

This stretch feels extra nice after that. But now we have to do our other side. Oh my goodness. Hands behind your head, lift your head and chest. Find that flat tummy here, lengthen the left leg out.

Here we go. Head goes back, exhale, pull the knee in towards the chest, twist. Little tap with the elbow. Or you're just twisting towards that knee. You don't have to actually tap the elbow to the knee. Good. Don't let go of those apps.

Keep holding on. Let's do two more. Last one. Good. Keep the legs straight. Lift it up. Lift the chest.

Take it away. Reach long in between. You gotta anchor the backs of those hip bones down into the mat. So you don't go rolling off your ball. Good. Four more. We go for four. Reach for three.

Good. Two more. And last one, hold it up reach with the right hand, reaching for those left toes and upper body pulses for seven six five four three two and one, take your stretch. So good, you guys. Okay. Grab the backs of your knees. Roll yourself up. I like to get all my abs out of the way first, so we're gonna keep going with abs.

Believe it or not. Placeable. Behind your low back right up against your tailbone, but I don't want you to necessarily smash the ball underneath you. Keep it just right there. You're gonna grab your weights now. So weights are handy. Want you to grab behind your knees first though, and I want you to scoop the belly out back into that ball.

So it's supported, which is feels nice. So we're gonna kind of focus on our arms here. Reach the arms up, palms towards the ceiling. We're gonna do a sort of a serving arm here. Arms go back by your hips.

You're gonna lean back into the ball, but holding that c curve in the spine and then lift the chest with the arms. We go back, back, back, and exhale lift. Every time you lift, you're wrapping your ribcage even more. So you're gonna kind of, like, lift, like a corset, you're interlacing those the rib cage pulling in the belly even more and back into that ball as you lift the chest. Let's do four more. We go for four.

Inhale exhale for three. For two and one. Now we take a bicep curl. We go back, unfold, lift the chest, back into the ball, and lift the chest. Try to keep the collarbone wide here and try to keep your elbows away from your body slightly. Four more.

Good. For three, Two, let's do one more. Keep the arms on the straighter side. There's still a slight bend to the arms, lean back into that ball. We go up an inch, down an inch, just keeping the arms lifted.

For eight. For seven. So good. Six for five. Four. Three.

Two. Last but not least, take the palm so they're facing each other. Lean back into that ball. We're gonna lift the arms up and then go back into the ball. We lift the chest and the arms. Good. Keep this going. We got four more. Four.

You got it three. Whoo, two. And one. Good. Give yourself a break. Take the weights away. Take the soles of your feet together and just forward fold over your legs.

Take a deep breath or two shaking it out. We're gonna do one more set with this small ball up against our back, but we're gonna go into a little bit of a twist. So take the ball back to your low back, grab those weights, scoop out the belly into the ball. We're gonna take the right elbow back towards the mat as we lean back into the ball and then lift the chest. Let's just alternate for a couple here just to get the movement Good. Keith that belly plugged in as you reach back.

Maybe you don't get so far and you just bring the elbow back slightly and you're not necessarily tapping the mat. You gotta do you Otherwise, we're going back to that mat. Let's do one more on each side. Good. Then we're gonna stay with the right arm. We pull back for four. You reach for three.

For two and one left side. Reach that chest up. Pull it back. Two. Good.

And now we do two on each side. One, to the right, two. Now left. You go one. And two. Let's do that again. We go one. Two. Left side.

And now I go singles, of course, give me eight. We go singles for eight. Seven. Six. These arms are getting warm. Five. Four. Three. Two. Last one. Perfect. Bring the weights to the floor.

Let's go back to that butterfly stretch soles of the feet together and just drop it up and over your legs. Woah. Okay. We're gonna take the weights and just kind of get them ready for our next exercise. Let's move the ball as well. We're gonna flip around onto our hands and knees.

But once you get to your hands and knees, I want you to go ahead and take the ball right in between your knees. Let's do a cat cow just to stretch out our abs after all that. Good. Exail as you round the spine, tuck the chin, tuck the tail, scoop out the belly. Squeeze in on that ball a little bit. So let's find that pelvic floor engagement.

And then relax the shoulders down your back, open up the chest, tailbone high, chin high, exhale. Perfect. Tuck your toes, press back to a down dog, shake out that head, try to relax the heels as much as possible into the mat. And then let's walk forward into a plank. Good. So find your hips in line with your spine.

Drop the shoulders down your back. Squeeze in on that ball. We're gonna take a little tap with the knees or the ball to the mat and then stretch all the way back. Let's do eight here. We tap and extend behind the knees keeping that belly pulled in giving four more we go four.

For three, for two, and one, stretch those legs pike the hips up, go back to your down dog, and then let's come down to our knees. You're gonna grab your weights. We're gonna come up kneeling, squeezing the knees in on that ball. So it's nice and secure. And then take the arms down by your sides. We're gonna go into a little bit of a hinge here.

So I want you to pull up the tops of those legs, those thighs, you're gonna really put some weight into your shins in the tops of your feet. Engage the abs, squeeze the glutes, and we lean back slightly reaching the arms out in front, and then bring it back. So those hips are right over the knees. We go back hinging. And then bring it forward.

Good. Exhale. Inhale hinge back. Exhale. Couple more here. Good. Keeping the shoulders down nice and long in the neck.

And those abs are pulled in. Four more. For three, Good lean back. Go back for two. And last one. Now we're gonna flip it.

We're gonna hinge forward. I'm flipping my palms back. I'm gonna hinge forward or hinge back with the hips. Slightly forward with my upper body. I'm gonna reach these arms back, back back. We pulse for eight, down an inch, up an inch, plug in the belly.

The booty is going back towards those heels. But your chest is staying lifted. Yes. Squeeze in between your shoulder blades. Think chest forward and give me four for three. For two and one, we're gonna flip our palms.

Down and up. All the while, though, keeping those arms nice and lifted towards the ceiling, give me four. We flip for three lifted up. For two, plug in that belly one more, and then palms face each other. We bend in, kick it back. Again, check those shoulders, roll them back.

And squeeze in between those shoulder blades. Great. Let's do four more for four. Full extension of those arms reach it back. Think pinky fingers high to the ceiling. Two more. Two And then we keep it here, pulse again, up an inch down an inch for eight.

Seven, you got it. Six, five, four, lengthen that neck for three, two, and one. Pause and hold. We're gonna put it together. We bend We extend double pulls up and up. We go in. Out, up and up. Couple more.

In out, you go up and up. In, out, and up, and pause and hold. Last but not least, I promise squeeze, palms towards each other. Keep the arms lifted towards the ceiling. Give me four.

For three, for two, and one, bring the arms all the way up and over your head. The hips are nice and lifted, so they're on top of the knees. And then we're gonna go back to where we came from. Flip the palms hinge from the hips booty back. Palms up to the ceiling.

We flip reach, go overhead, and then flat back forward as you hinge the booty back. Good. Let's go for four and over. Lift up and over. Hinge back. For two, back one more.

One I lied. We're gonna go one more just to pause and hold here. Just open up the arms halfway and exhale. Overhead. Let's do eight of these. At this nice pace here, exhale shoulders are down. Arms are slightly bent. They're rounded for four.

Three for two and one. So good. Take the weights away. Take your ball away and just give me a child's pose here. Let it go for a second. Rock side to side.

And then we are gonna come back up onto our knees. I want you to grab both weights for me. I'm gonna face forward. We're gonna kick the left leg out to the side. I want your toes to face forward. Your hips are square to the front.

I'm crossing both weights in my left hand. You're more than welcome to just use one weight. If you wanna just use one. I'm gonna use two today. Right hand is gonna go to the mat.

We're gonna go up and over. I want you to shift your weight onto that arm so the shoulder and the wrist are stacked. Okay. Length in that left leg and then press your hips forward. We take the weights to the mat. We're gonna go through a bend of the arm full extension of the arm.

Look at that hand if you can and take it back down. That's all the arm is doing, but now we're gonna of course add the leg. Because why not? We lift the leg parallel to the floor. Tap the toes to the mat. We reach.

Good. Keep the belly plugged in. Keep the hips pressing forward so we're not sticking out our booty. Good. And we got a couple more. For four. For three.

For two. And then keep the leg up on one. Keep the arm going, though. Keep that leg up, arm goes. Woo. Breathe shoulders down. Good for four.

Inhale exhale. Three, keep lifting that leg up. For two, let's pause and hold on one. We're gonna go down an inch up an inch with the leg holding the arms shoulders down, plug in the belly. Good. We go for four.

For three, for two and one. Place the left leg down. Bring yourself up. We're gonna switch the weights out now into our right hand. Left hand is gonna go to your head or option to have it out to the side. That's a little bit easier. We're gonna take the weights up and over towards the floor, and we're gonna bring it back up using this oblique.

It's a little side over. It's kneeling ab exercise. Yeah. The arm out will give you a little bit of an anchor, helps get you up a little bit more. So do what feels good for you. Again, keep pressing your hips forward We tap the weights to the floor or to the mat, but we're trying to stay long and tall as we do so.

So I don't want you to round your spine to tap the weights to the mat. Take it up and over. Good. Let's just do two more. For two. Good. And then we're gonna pause and hold out, out, out on one.

So you're in this perfect diagonal line. You're gonna come up an inch, down an inch. The weight just provides that extra kick that we need. Good. Plug in the front of the waist to the back. And give me four more. We go four.

For three. For two, and one, keep the weights in the right arm. Bring yourself up. We're gonna take the weights straight up. Left hand is gonna go around that right wrist just to guide it. We're gonna send the booty back hinge, arms bend, and then a little tricep press.

So most of the weights in your right arm, the left hand is just there to assist. If this doesn't feel good on your knee hinging back like this, just keep yourself upright and do the arm. Good. Exail. We got it. Squeeze those elbows in by your ears. Keep the ribcage nice and wrapped.

And that belly in, press the hips forward for three. For two, last one. So good. We're gonna do everything in the reverse. So bring your knees together, kick the right leg out, toes forward, weights are crossed in your left hand. Bring it up, hand goes wraps around your other hand, and we hinge back.

Nice. Breathe, breathe, breathe, breathe, really squeeze that left glute to bring your hip back on top of your knee. Control the weights back and press. Good. Let's do five. Four.

For three. Two. Last one. And one. Perfect. Bring the weights down. Still in the left arm.

Right hand goes to your head. We go up and over. Reaching for the floor, and then use that oblique to pull yourself back up. Strong abs here. Try to get a little bit more length in your spine.

So again, we're not curling forward with our upper body. Take your chest up, take your chin up as you go up and over towards your mat. Nice. Couple more. Again, you can do the reach. Little bit less intense.

Let's go for four. For three. For two, we're gonna pause and hold on that out, that beautiful long diagonal. You go down an inch. Maybe you tap those weights to the floor, bring it up. Down an inch, up an inch for seven.

For six. For five. Plug in the front of the waist again. For four. Three. Two and one. Good. We're gonna switch the weights into our right hand. Left hand is going to the mat, and I want you to shift forward on top of that arm, bringing the hips forward as well.

Take the weights to the mat. Bend the elbow, extend the arm fully. Let's add in that leg. So point the toe, lift the leg. It's parallel to the floor, and we go down and up for eight.

First seven. Find some length in your spine here. Plug in that belly. Good. And then just keep your breath going. Four more. Four Three, two, and then let's keep the leg up on one.

Keep the arm going down and up. Down and up. You got it. Good. Keep actively kicking that right leg up so it stays hip height. And give me four. Reach for three.

So good. Two more. Good. Last one pause and hold. Lead goes up an inch down an inch. You've got it lengthened a little bit more.

Four, five, six, seven, two more drop those shoulders and eight. Bring it on down. Awesome work. You guys take your weights away. We are gonna go onto our forearms, and we're gonna grab our small ball again. So let's kick the left leg out.

We're gonna take the ball right behind the knee. So squeeze that heel again towards your glute. I'm gonna come down onto my right forearm and my left palm. I'm gonna plug in my belly and then press my chest away from the floor. We're gonna kind of open up that left hip and the left shoulder. Good. We're gonna start point that foot, squeeze the ball. So squeeze the heel towards the glue.

We go forward towards our elbow, and we sweep it back. Well, I should say wrap. Not sweep. So you're like wrapping the knee back back back and then bringing it forward, but I want you to keep it lifted. Let's do four more. For three, for two, and then keep it forward on one.

Stack those knees or just tap the knees together, and we lift into our hydrant. Good. Let's go for eight, lift it up. Seven. Six. Good. Try not to dump in your right hip, put a little weight in that left palm. For four.

For three, for two, And one, now I want you to flex the foot, reach that thigh up, kick the ceiling, and then bring the knee back to the mat. We go for eight. For seven. For six and five. Four, good squeeze in on that ball for three, two, and then pause and hold on one.

I want you to kick the ball or kick the heel towards the glute. But I want you to keep your thigh lifted. So don't let it die. Yes. Lift it up. Squeeze for eight, seven, six, five plug in your low belly against that back for four, three, to pause on one. We're gonna lift the thigh higher. Now we're doing little pulses kicking up, up, down an inch, up an inch, eight.

You got it seven. Six. 5432. Last one, at least. I'm so sorry. We're gonna go back down.

We're gonna alternate. Hydrant. We go down. We kick the ceiling. We go down. We go out. And up. You got it out. And up couple more.

Let's go for four and lift. So good for three. Lift two more. Two. Lift last one.

Bring it all the way up and down. Amazing. Bring your ball to the front of your mat. We're gonna come up onto our hands. We're gonna shift forward. So we're on our knees kneeling, but I want you to bring your hips forward too, so squeeze those glutes and press your chest away from the floor.

We're gonna keep our elbows in by our body. Just go to a halfway point and press away. It's almost like a micro bend. So we're gonna squeeze elbows in bar sides and press away. Let's do four more.

Keeping the abs plugged in for three. Just a little micro bin for two and one. Now we're gonna go all the way down to our mat slowly lowering ourselves all the way down. Awesome. Extend those legs. Bring your ball away from you a little bit. Arms are gonna or palms are gonna stack on top of your ball, and I just want you to bring your head down to your mat. So think nose to mat.

Let's separate those legs a little bit. So you have some space in your low back. We're gonna take a deep breath here. I want you to start to plug your belly in. So pubic bone heavy on the mat. We're gonna slide the shoulder blades down the back.

You're gonna lift the head and chest. We're gonna go into a back extension, but I want you to press firmly down into the ball, lift into your extension, get your belly off the mat, drop those shoulders down. Good. XL as you lower. Let's do that a couple more times. The further up the ball into your wrist, the easier. So if it's really just on your fingertips, you're gonna have a hard time.

So adjust the ball as needed. But let's go again. We're inhaling. We're lifting. We're squeezing and reaching. Big back extension, and then exhale letting it go.

Couple more. We go up, up, and up, and lower yourself all the way down. Two more. Lift up, up, good, and lower. And down, get the belly off the mat. One more.

Pause at the top, and then exhale. We're gonna go to a single arm now. So just the right palm is on the ball. We're gonna lift up into our extension reaching the left arm back by our hip, and we switch it out. Inhale lift.

Exhale lower. Inhale lift. Good. Really pulling in the belly. Nice. Let's do one more on each side.

We go up, up, up, exhale. Last one. Perfect. And let it go. Bring your ball. To the side, palms by your chest.

I want you to round your spine, shake out your head and slowly go to a child's pose. Whoo. Shake out that back. And then slowly roll yourself up. And we're gonna do our other side with the ball behind our right knee. So grab your ball again, kick out that right leg, squeeze the ball behind your knee, We're gonna go down to our left forearm and our right palm.

Let's kick the leg up right away. We're gonna open up the hip and the shoulder. Point that foot so squeezing the ball towards your leg, we go towards your glute. We're gonna bring it forward and then wrap it back. Keeping it lifted as it comes around towards your elbow.

Or more so, like, your shoulder, I want you to think of really keeping the leg lifted as it comes around. So think shoulder and wrap it back. We go around and wrap and squeeze in on that ball. Good. Let's do two more.

And then bring it all the way around and down. We go hydrant up. So lift that leg, hip, height, and bring it down. Ag sales, you lift. And remember, try not to dump in that left side, put a little bit of weight in your right palm, and give me four more here. For three, tie in that low belly and pressure chest away from the floor.

Good. Last one, bring it down. We flex the foot. We kick the ceiling, bring the knee all the way back down to the mat. Good. We go up and down for eight. Good. You're constantly squeezing that heel towards your glute to secure the ball. Exhale.

So good. Four more four. For three, shoulders down for two, keep it up on one. Now, heel to glute. Squeeze that ball. Keep the thigh lifted. Let's go eight seven six five four. You got it.

Lift that leg a little bit higher for three, two. And one, now we kick the ceiling, little pulse lifted higher. Think of lifting your thigh up to the ceiling. We got four, three, to tie in your low belly, and then bring it all the way down. We alternate hydrant. Take it down. Kick the ceiling down.

Up, down, lift, and squeeze. Good. Keep your breath going. Let's do four more you got it four, and up. For three, and up. Two more you got it.

Last one. So good. Perfect. Take it down. Take that ball in front of your mat. And then again, second set, we're going back to kneeling.

Bring the hips forward in line with your spine, shoulders are down, elbows are gonna squeeze in by your sides, and you exhale press away. Let's do just four. For three, try not to dump in your low back and one good slowly lower yourself all the way down to your mat. Beautiful. And then this time, we're gonna hold on to our ball. So separate those legs slightly so they're kind of mat with the part.

We're going to lift the ball. We're gonna lift our arms and our legs, everything, but I want you to pull in your stomach. I want you to act like you're getting your stomach off of the mat. We're gonna take a deep breath here, inhale through your nose. Do one exhale.

And then on your next inhale, you're gonna lift, squeeze the legs to lift the legs, the thighs off the mat, lift the head and chest, reach that ball. We're gonna take it behind our back. We're gonna reach it back over. And then slowly lower everything down. Yes. We go. Inhale. Let's transfer it left to right.

Good. And then exhale as you lower. Again, right hand has the ball this time transferred to the left. Reach and lower. If this is too much on your back, you could just maybe do the upper back and keep the legs down if that feels better for you.

Let's do one more on each side. We lift on the inhale. Good exhale lower last one. Reach. Perfect.

And then put the palms on top of the ball. We're gonna lift into our back extension, pause and hold, drop the elbows to the mat and press away. Just give me four. Exit. Keep tying in that belly. Two more.

Last one. And then roll it all the way back down. So good. You guys take the ball away. Palms by your chest. Press yourself back to that child's pose again.

Shake it out. Sit all the way back and pause. Okay. Great. Slowly roll your upper body up, and let's come back up onto our knees. We're gonna finish with a nice stretch. Let's step the right foot forward.

Press the hips forward. Open up the chest here. Let's take the right hand to your knee and then left arm straight up. Let's take a side stretch here. Keep pressing the hips forward.

Good. And then just bring the hands back down to your mat, beside your foot, shift your hips back, straighten out that front leg, drop the head, let it go. So nice. Feels good after all that. Glute work we did.

Good. Let's walk our hands on the inside of our leg so we can just swing that leg around. Big step with the left foot. Press the hips forward, open up the chest, left hand to your knee, right arm up and over. Side stretch, breathe, and do it. Beautiful.

Let's take the hands down by your front foot. Shift the hips back. Let it go. Nice. Bring your hands to the inside of your leg.

Swing that leg around. And let's find your hands to your mat, tuck your toes and press back to a down dog, shake out your head, pedal out your feet. And then let's just bring ourselves forward into a plank first. But only to bring the right knee forward for pigeon. Don't worry. We're done with planks.

Lift up out of your hips first and then slowly forward fold over that leg. Good. Kind of rock up and over towards your left side as much as you can. Breathing into this hip. So good. Let's do one more breath here.

Really let it go, and then slowly bring your upper body up, tuck your back toes, and just switch out those legs. Good. Find your position first, lifting up and out of your hips, and then we forward fold. Breathe into it. One more breath.

Awesome. And then slowly start to bring your upper body up. Let's lean into our left side so we can swing the right leg around and just give your legs a big giant shakeout. Thank you guys so much for joining me today. See you next time.