Challenging Small Ball Burn

Hey, guys. I'm Sarah Shell, and I'm really excited to share this mat workout with you using the small ball, my favorite prop. Let's get to it. Lie on down on your mat. And then let's just take the bowl right away into your right palm. Take the arm out to the side and then drop those knees to the opposite side. So knees to the left, right arm out to the side, take this nice, big spinal twist, arch your back, let it go. Good. Take one more deep breath here.

And then exhale, draw in the belly, bring it up and over other side. Let it go. Opening up the shoulder. Taking the knees all the way down to the floor, if you can, letting that back, just arch. Let it go.

Good. Perfect. Exale, bring it back to center. Go ahead and place that ball right in between your knees, and let's warm up our abs here. Hands behind your head, legs are bent, feet are flat.

Take a deep breath one more time, inhale through your nose. And then exhale. We're gonna blow out that air, wrap the rib cage, lift the head and chest towards our thighs. So chest to thighs, we're lifting up, inhale, take it down. Here we go. We exhale curl up.

Inhale lower down. We're just going at this steady pace, trying to curl up and over our rib cage. Inhale lower. Four more. We go four. For three.

Get up a little bit higher for two and pause and hold at the top. Little pulse here. We go eight, lift that chest. Six Five. Those shoulder blades are trying to stay off of the mat for three. For two pause and hold on one.

Lift those legs to a little tabletop. We're gonna lower the head and the toes at the same time without arching our back. And we're gonna exhale lift up. Inhale float, hang on to those abs, resist arching your back and lift. Those toes are light tapping to the mat. And exhale.

Keep squeezing the knees in on the ball and give me four more we go four. Three. Two, we're gonna pause at the top once more and just pulse the chest. Lift for seven, six, five, good, four, three, lift higher, two, and one, take that ball out. From your knees, we're gonna go into a single leg stretch, keep the head and chest lifted, extend the left leg. We're passing the ball under, and we alternate and we're switching tuck your chin, look at your belly button for eight seven, six, five, four.

You got it for 3, for two, and one. Good. Let's go into a double leg stretch. So bring the knees back to that tabletop Let's grab the ball. Hold it over your head. We're gonna lift our head and chest. Transfer the ball underneath the knees. Good. This time when we lower the head, we're gonna lengthen those legs.

Transfer the ball over your head, resist arching your back, exhale lift. Pull the knees in. Inhale float. Exit arching that back. So if you need to keep the legs on a little bit of a higher point here, you can. Good. Let's do four more, but let's keep the head and chest up.

And then exhale. So try to keep the shoulder blades off of the mat the whole time we go for two more. Good. Last one pause and hold here. Reach the ball towards your feet lifting your chest a little bit higher for four, for three, for two, and one to lower your head. Place that ball right in between your ankles.

Pants behind your head. Lift your head and chest. Your legs can be slightly bent if you need to. Otherwise, really lengthen the backs of your legs. Lift your head and chest exhale. Good. We're gonna pause and hold here.

On your inhale, float the legs as low as you can without arching your back, and then exhale, lift the legs back up. You're trying to hold this flexion in your spine. You're trying to keep your chest lifted the whole time. We got it. We're squeezing in on that ball. You got it. Let's go a little bit lower if you can.

For three. For two. And one, go to a halfway point. Extend those arms reach up a little bit taller. We're gonna inhale.

And exhale and inhale and exhale. Keep squeezing in on that ball. Scoop out that low belly. Maybe there's a slight tuck in your tailbone to keep that low belly really scooped out. Could keep going.

Those arms are nice and strong. Couple more, and let's inhale. And exhale. Keeping your breath going, pressing those shoulders down. Let's do two more sets, inhale, and exhale.

Last one, lift your chest a little bit higher and exhale. Let it go. Drop your head to the mat, arms down by your sides. We're gonna bend those knees slightly. Yes. Plug in the belly. You're gonna take a tap to the floor.

We're gonna lift, press into our palms, and then rock that pelvis off of the mat. So a little hip rock here. Using those lower abdominals to lift your pelvis off the mat. Good. We're scooping and lifting for four. For three.

For two, really press down into the mat to go up with the hips. Let's do one more for fun. Perfect. And lengthen out your legs. We're gonna take The left leg roll it underneath the right leg. So the ball's still in between our ankles, but left is under right.

Hands behind your head. We're curling up, crunching up, lower those legs to a nice point here so you're challenging your abs. We're gonna roll the ball in using our right leg. Left elbow comes to right knee. We draw a cross and bring it back out. Whoo.

We got eight. Here we go. For seven, legs can be on, like, a higher point here if it's getting into your low back. Otherwise, really try to challenge those abs, get as low as you can so that left leg is not moving. It's stabilizing everything. So that left hip The back of the hip is anchoring yourself down. For two, one more we pause and hold.

Little pulse, elbow to knee. For seven, you gotta anchor that left hip more for six, five, four, get up higher. Three, two, and one, lower it down. Awesome. You guys roll the right leg underneath the left leg. Squeeze in on that ball.

Tie in your belly. Hands behind your head. Here we go. Other side, exhale, lift your head and chest. Lower those legs to your point. Draw the ball in with the left leg.

Right elbow comes to that knee, and we stretch it out. Roll it in. We got it. Two. Three. For remember to anchor that right hip down.

Four more you guys. We got it. For three, For two, don't arch that back. Plug it in. And one, we pulse elbow to knee. Lift that upper body. Anch her the pelvis as your upper body reaches. For that knee. Let's do three more.

We go three, two, and one, bring it all the way up. Amazing. Grab your ball. Let's do a giant little inner thigh split here. Flex your feet, and you're gonna draw your heels towards each other. Just that. I want you to plug in the belly, open up the legs, drawing the heels together.

So inner thighs, we go out we go in and out just holding your ball, but I want you to anchor those shoulders down into your back. Let's go for seven. It's kind of at this quick pace. So you're really having to use those inner thighs to draw the legs back to one. Let's go for four.

For three. For two, belly button is spine. And one, we take a cross or a beat, maybe point your feet. We go cross cross open. So let's see if you can switch the cross every time or the beat. We go left, right, open, and right.

Left open, one more each side. Boom. Boom. And now singles. We go left, open, right. Open. You got it. Four four or more.

Use that turnout. Yes. Two. And one. Amazing. Shake it out. Want you to go into a bridge for me lifting the tailbone, the hips, squeezing those glutes. And then while you're there, sneak that ball right underneath your tailbone, your low back, I like to It's kind of confusing to, like, know where the ball should be.

I think the shelf of your booty and the ball should be in line. That's the best way to have it for me when my body arms are down by your side. I want you to anchor your shoulder blades into the mat. Yes. Take those knees right over the hips and then plug in the belly. So tuck the tailbone under slightly and take it the back of the rib cage towards the floor. Pause here. Really using the arms to stabilize yourself.

Let's just take a toe tap. We're really focusing on these lower abdominals here, but I'm very aware of, like, keeping my rib cage tied. So I'm in this flat back here. Let's do four more inhale exhale for three. For two. One more.

Good. Both feet go together. Now maybe your toes are a little bit closer to your body. If it's getting into your back, Find your edge. So the further away you tap those toes the harder. So just find your point. Let's do four more.

Inhale lower, exhale lift. For three, two, one more, and bring those legs all the way up. Right leg is gonna reach towards your face, left leg is gonna lower. We're just gonna scissor switch here. And we just swap it out for five.

Good to go for four. Your pelvis isn't moving or nice and stable for three. For two and one. Pause with that left leg up. We're gonna circle out and then scissor switch. Circle out.

Anchoring the backs of the hip bones down into that ball. And give me two more. Two. And one. Let's scissor again so the right leg is up. Left leg is low. We take the circle out or take the legs out and then scissor switch.

Take it out and switch three more. Two. Last one. Good. Bring both legs up. Take a lower as low as you can without arching your back and then lift, lift, lift.

So it doesn't have to be huge range of motion here. Just controlled. Finding your edge. Give me four. For three.

Two more. Nice. Last one. Perfect. Bring your feet back to the mat. Lift those hips all the way up into your bridge.

Remove your ball and shake out those legs. Okay. We are making our way up now. Hands are holding the ball. Let's bring the ball forward. We're gonna roll ourselves up, tuck your chin, exhale, dive over those legs.

Big stretch. Take that ball straight over your shoulders, lift out of those hips nice and tall, and then scoop out the belly, tuck the tailbone under, and slowly lower yourself back down. Let's do that two more times. We go. Ball goes first. Follow the ball.

Reach reach reach up and over your legs. Sit up tall, even taller, and then scoop roll it back. Let's do one more. Diver over the legs, sit up as tall as you can, and roll it all the way back. I lied. We're gonna do one more just because we're gonna stay up at the top this time.

Bring the ball forward, head follows, dive over those legs, and then we're gonna flip around onto all fours here. So hands and knees. That ball's gonna go right in between your knees and palms are gonna go right underneath your shoulders. Drop your belly look up. Let's do our cat cow. Exhale rounding the spine, really shaking out the back, letting the abs stretch out.

Good. And round the spine. One more. Taking this stretch, drop the shoulders down, exhale stretching between those shoulder blades as you tuck the chin. Come into a neutral spine.

Right away we're tucking the toes under. We're gonna hover those knees an inch above the mat. Right away we squeeze in on the ball. Give me eight. For seven, now drop your shoulders.

Press your chest away from the floor. Pulling that low belly belly button to spine. Let's do four. For three, for two, on one, we add a knee tap. Tap, squeeze in on the ball. Tap and squeeze. Good.

Tap and squeeze. Let's do for more of your heads in line with your spine. And you're breathing. Good. Two more. Two. And last one, shift it back down dog.

Press your heels into the mat as much as you can. Shake out your head. And then slowly, you're gonna come forward and find a plank. Here we are belly button to spine, hips are in line with your spine, shoulders are down. We're gonna tap the ball to the mat.

We tap on the inhale, exhale stretch behind those knees. We tap and stretch. Good. It's a controlled movement. We're just tapping not collapsing. We got four.

For five, just to eight. Six. Two more. Seven and eight, press it back. Let it go.

Whoo. Worming up these shoulders here. Come forward. Find your plank. We are going to pike back up. Let's just do that a couple of times.

Coming forward, find it, head in line with your spine, exhale, lift the hips, shift back, look at your toes. Good. Two more. Plug in the belly even more, resist dumping in your low back when you come into this plank. Pause and hold here. We shift forward and back off of our toes for eight. First seven, keep breathing.

Six, five. So good. Four more. Three, two. And one, take your knees to your mat. Get rid of your bowl for a second and just take a child's pose. Nice work you guys.

Okay. We are going to come up onto our knees, so we're kneeling. Left leg is gonna be out to the side. And with those toes pointed forward, you're gonna hold the ball in your right palm right up against your leg. Left hand to your head.

Sit up as tall as you can take those shoulders back. Yes. Long neck, we're gonna roll the ball or roll our fingertips towards your mat. Maybe you touch the mat with the fingertips and then bring it straight back up. Here we go. We inhale. Lower exhale.

Pull yourself back up. Your goal here is to resist sticking out your booty and leaning forward. I want you to press your hips forward. Stay tall as you go up and over towards the mat. Press. Give some tension to that ball.

Press into it. Belly button is fine. Let's go four. Bringing up for three. Good. For two, and then pause and hold on one.

We take a twist, square the shoulders towards the floor, bring it back, bring it all the way up. We go up and over, twist, bring it back, bring it up. You got it. Let's flow through it. Really focusing on this left oblique to bring us up and keep pressing those hips forward. So you stay nice and long.

Good. Let's do four more. And three. It's kinda fun when you once you get the hang of it for two. And one more.

Whoo. And we're gonna go back. Tap your fingertips to the mat and then come up an inch. Only an inch. We tap, come up an inch. Fight for it. Here we go. Four three two. Let's do some more.

Four three two, and come all the way up on one. Nice work, you guys. Keep the ball on your right hand. We're gonna just rotate, and then that left leg stays nice and long. Lift the left leg up plug in that belly and then take the right arm up as well.

So opposite arm is leg. We're reaching away from each other. We're gonna just tap the floor and lift. Just give me eight here. Exale.

Every time you lift that leg, you're resisting arching your back. Good. Let's do four more here. We go for four. Keep the shoulders down, the head in line with the spine. Two And one, good. Let's lift and hold. You're gonna bend your left leg into a hamstring curl.

You're gonna reach that arm back. Tap your toe, unfold, and drop it to the floor. Here we go. We lift reach, take it out, take it down. We lift, fold that leg in, reach for it. Good. Finding that balance.

It's all you're being stabilized by your abs. So plug those Guys in. Good. Let's do a couple more. Three. Reach. Extend tap for two. So good.

Last one. Reach it up. Touch that toe, reach it out, and lower it down. We're gonna place the right palm on top of the ball. I'm gonna adjust this left arm so I'm at the ready, so it should be right underneath your shoulder. Lift that left leg up again.

Plug in the belly. This time, we're gonna roll the ball straight out in front of us. We're gonna dip that left elbow towards the mat and then exhale push away. Bring it back. We reach with control super slow.

Yes. If you get fast, You'll lose your balance, so go slow, go slow, go slow, take your time, plug it in, push away. Couple more, warming up these arms, exhale. For three. For two, Dipping that elbow towards the mat, give me one more. Good.

Palm is on the ball. This time, elbows are gonna go out to the side. We're gonna lift that leg. Give me a little chest press. Press away. Keep the left leg high.

It kicks up up up more as you dip your chest towards the mat. Good. It's just almost like a micro bend. I'm only going halfway and then push away. Halfway. Push away.

Elbows out to the side, belly's in. For four. Really nice. Reach that left leg up higher. For three. Good.

For two. Last one and one nice bring it in. Perfect. We're gonna take the ball, and we're gonna squeeze it behind the left knee. So that heel is gonna really squeeze towards your glute to secure the ball. We're gonna come down onto our right forearm, left palm, and we're gonna lift that leg up. We are squeezing in on that ball.

That's all we're gonna do to start. Heal the glute. We squeeze. We squeeze. Shoulders down, pressure chest away from the floor and plug in that low belly. Don't arch your back here.

We got four, three, two, and one. From here, we pulse up to the ceiling. For eight. You got a seven lift higher. It's like lifting the thigh higher an inch. Yes. For four, three, two, on one, we're gonna take it all the way down to the mat. Tap the mat. Lift it up. Tap the mat, lift it up. You got it.

Squeezing in on that ball so the heel is still squeezing towards your glute and give me four more four. For three, for two, and we're gonna add it together. So we do a double pulse, kick the ceiling twice, then take it all the way down, back up. Here we go up and up all the way down. Back to one. Pulse for two. Take it down and up. Pulse for two down and up. Couple more up and up.

Good. Take it down. Breat exhale. Down and up. Let's do one more together. Good, down, and up. Rotate that hip.

Open it up. We're gonna point the foot, squeeze that heel towards your glute. And draw the knee towards your elbow. We wrap it behind us. We pull it towards your elbow. When I'm bringing the knee towards my elbow, I'm keeping the knee lifted.

So try not to let it die. Good. We wrap it around and wrap it back. So good. I'm keeping my spine as long as possible. So not crumbling or rounding. Yes. Two more. We bring it around.

Sweep it back with a little wrap. Good. Wrap it back. And then bring that knee in line with your hip. We drop it down. We start all over for eight. Good.

Hydrance for seven. Drop those shoulders. Six for five. Four. Three. You got it.

For two, we're gonna pause and hold on one little pulse eight seven. It's down an inch of an inch. Good. Four, three, two. Now we put it together. Remember that, we go down. We go up, double pulse, up, and up. You got it down and up. It is burning. So good. We go down and up double pulse.

We can do it down and up. Little pulse. Let's do three more. Tie in that belly more. Two, last one. Lift that leg up. Pause and hold double pulse.

Woah. We did it. Take that ball out from underneath your knee. Just place your palms on the ball. Give yourself a nice little child's pose. Let it go. Shake it out.

But we're not done with glutes yet. Guys, we gotta keep going. So grab your ball. This time, we're gonna step our right foot forward. You're gonna tuck your back toes. Maybe take the ball in your left hand so you find a, like, a little position while you tuck your back toes.

We're gonna go into a lunge So find it, find your balance, maybe hop your back foot in a little bit so you're in this comfortable lunge hips are square, but I am on the ball of my back foot. Yes. We're gonna transfer the ball over our head. And under that right leg, bending deeply into your lunge, we lift up. Now this right leg is already on fire because it was our our kneeling supporting leg on our other series. So doubling it up, burning it out. We got four. You can do it down and up, taking that left knee further down towards the mat for three. For two, and we pause and hold on one, find this halfway point so that left knee shooting straight down towards the floor, we pulse eight.

You got it seven, six, drop the shoulders. For four, Three, two, and one, keep going. Just bring the arms forward. We got it. Good for four. Three, two, on one, we're gonna shift forward. Reaching the ball over further.

We're coming up onto the little tip toe in the left leg. We bring it in. Need to ball. We tap, pull it in. Yes. Let's go with kind of a quicker pace. That right leg stays slightly bent. Yes.

For four. For three. For two. Step it back on one. Bring your upper body up.

Bring the ball on top of your right knee. We're gonna roll the ball. Down our shin as we flat back up and over that right leg. Oh my god. It's burning. Bring it back up. Good. Hips are still square.

You're on the ball of your back foot. So we're nice and square. Good. Plug in the belly, flat back, rolled up all all the way down, and all the way up. Can we do one more? I think we can. One more.

Oh my gosh. Don't kill me, but we're gonna repeat everything in the reverse. Reach the both forward. Here we go for eight. Verse seven, six. Oh, five.

Four. Three. Two. Step it back on to one. Reach the ball straight out in front of you. We pulse. Make sure that knee is right over the ankle, not too far back.

We're really on top of that right leg to burn it out for four, three. Two, another set of eight ball goes over your head, breathe. We're almost there for four, three. Two. And one, last but not least, we take it under second set. You got it down and up. Take the bowl over.

Keep your breath going. We just have four more. Three. Two. Nice work and one.

Rotate to the center. Whoa. That was intense. Take a little stretch. You deserve it. Just shake it out. Woo. And then you're gonna slowly roll yourself up.

We're gonna stay here for a moment, turning the toes out slightly, pressing the palms into the ball, dropping your shoulders down your back. Find a grand plie here. We're gonna just pulse it out. Yeah. Squeeze into the ball. We go down an inch, up an inch.

That tailbone is shooting straight down. That low belly is in. And we're nice and tall here. Nothing's in our neck. For breathing. Let's go for four.

For three, for two and one reach the ball straight up. Now we're gonna take the ball straight down as we plie and we go straight up straight down. Let's do two more here. And then, actually, I'm gonna change it up just a bit. Let's just keep the arms straight.

So you're squatting. It's like a sumo squat. Reach the ball up. These are still pointing out to the side and up. We go down. And up getting this heart rate up.

Here we go. Four. If you want more of a challenge and you wanna rise up on the balls of the feet at the top, you can find that, or just keep going through it. Four more. Four. For three. We got it. For two. And one. Guess what? We get to go to the other side.

So rotate. Left leg is in front. You're on the ball of your right foot. Ball goes over your head, and we transfer it under that knee. So we're starting over, but in the reverse, we're gonna make our way down to the mat soon. But let's finish this lunge series for four.

For three, keeping the weight on that left leg. One more. Keep the ball overhead. Drop that right knee towards the mat. Find this low point.

Give me a pulse. Breathe. Drop the shoulders. Your hands are just light on the ball for four three to bring the arms forward. Another eight you got it.

Seven six five, four, three, two on one, we shift forward. Straighten out that right leg, shift forward more. We pull it in. Left leg stays bent. Let's go at a quicker pace for eight, seven, six, five, drive your left heel into the floor. Two, and one, step it back. Ball goes on top of your knee.

Here we go. We flat back, roll the ball down your shin, and then bring yourself right back up. Fighting for that balance. Yes. We go up and over and bring it up. There's some tension in that ball. You're really rolling it like a ball of dough, up against that shin.

Let's do two more because we can. Up and over, nose to floor. Yes. Bring your upper body up. One more. Keep your breath going and exhale.

We do the reverse. Bring the ball forward, shift your weight forward. Here we go. Pull it in. Taps that ball to your knee. Draw it in using your abs, eight seven six five four three two and one land in your lunge.

Here we go, pulse eight. Drop the shoulders, seven, six. Make sure you're shifting on top of that left leg. Three, two arms overhead. Here we go. Eight, seven. I know it's burning six. Five.

Four three get lower, two, and one transfer the ball under your knee over your head. I am kinda straightening my legs as I take the ball over and then deep bend with both legs. So good. Four more, four. For three. For two. And one, amazing.

You guys take that right knee all the way to the mat. Come down onto both knees for a hot second. And then take the right leg out to the side. We're going back to this ball behind your knee, this time behind our right knee, left forearm down, right palm. We take it all the way up.

We're gonna squeeze in on the ball to start. I want you to get that thigh. Hit height if you can. Really squeezing in on the ball for four. Press your chest away for three.

For two, low bellies in and one. Now we pulse up an inch down an inch. For eight. Seven, you are kicking that ceiling, and then keeping the thigh nice and lifted. Give me four.

Three, two, and one, we take it all the way down. All the way up. You got it down and up. Really squeezing right where that hamstring meets your glute is your focus. Sholders are down. And four more.

Good exhale. We got it. Good. On this next one, we add our double pulse. We go double pulse. Take it all the way down. Bring it up. We go double pulse down and up.

Double pulse. Good. And keep it going up and up. Take it all the way down and up. Let's do one more.

Kick that ceiling. Take it down and up. Point the foot, rotate that hip and that knee. Yes. We're nice and turned out here. Take the knee, bring it towards your elbow, wrap it back.

Keep it lifted as it comes forward, and wrap it back. Take those shoulders down. Think of using this right oblique to really pull the knee towards your elbow and wrap. Good. For three, wrap it back. Whoo.

For two, give me one more. I'm bringing it around so it's in line with your hip. We take it all the way down, all the way up. You got your hydrants. One of my favorite moves.

Couldn't give me four more, four. Keep that breath going for three. For two, we have our pulse now pause and hold. Pulse it up an inch. You got it.

Hold it high, but lift even higher for four little minis. Three, two, take it all the way down on one. We add the pulse. Double pulse. Take it down. Take it up.

Double pulse. Take it down. Take it up. You got it. We're almost There. Take it down. Plug in that belly more. And give me one more here.

Take it up, pulse it up, and take it down. Leave it there. Grab that ball. You deserve it, find a child's pose. Whoo. Shake out those buns and then roll yourself all the way up. Alright. You guys, we gotta go back and do our side overs on the other side.

This time, our right leg is out to the side, toes pointed forward. Left hand has a ball. Paul palm is squeezing in on that ball, hand on your head. Pull in your belly, lift up tall. We go up and over, reaching those fingertips towards the mat. And then come all the way up.

Let's flow through this. I want you to inhale on the way down, exhale on the way up. Good and keep yourself nice and tall resisting sticking out that booty or leaning forward. Yeah. We go for three for two, exhale. And one. Let's add in our twist.

We go over twist, bring it back, bring it all the way up. Over twist and bring it up really rolling those fingertips towards the mat and going over. Good. Let's do a couple more here squaring the shoulders to the floor on that twist. And bringing it up two more, exhale. And last one, stay here.

Here we go. We pulse. Up an inch. Yes. Stay low. Tap those fingers to the mat, come up an inch for four, three, two, and one, bring it all the way up. Nice, guys. Keep the ball in your left hand. We're gonna rotate now.

Keep the right leg out. Left knee is down still. Right palm underneath your shoulder. We're gonna lift the right leg and the left arm that has the ball. We're gonna just start with the tap here.

So keep the shoulders down. We're lifting and tap. Good. Without arching that back, plugging that belly. We go four. Good.

Couple more. Two and pause and hold. Bin that right leg, reach for the toe. Reach it back out, tap the floor. Here we go, lift, fold it in, reach it long, and tap.

Good. Keeping that thigh lifted. Hamstering curl. For three, good. Reach for two. And give me one more.

Lift it up. Nice. You guys bring it all the way down. Okay. Left palm is going on top of that ball. Reach that right leg back up. Yes. Plug in your belly.

We're gonna roll the ball out as you bend the right elbow towards the mat, and then we press away. Oh my gosh. Here we go. We lift and reach. And press away. It is slow with control, so we don't lose our balance. So good.

Couple more. Press that chest away from the floor. Heads in line with your spine. Two more. We got it. Exit. Two.

And one. Place your hand back on top of that ball. Elbows are going out to the side this time. Lift that right leg even higher as you chest. Dip towards the floor and then press away. Your chest is going down, down, down, press away. I'm kicking up up with the leg at the same time. It's like a half bend.

Yeah. Don't get crazy. Here we go. Let's do four more exhale. For four. For three. Hold on to everything for two.

And give me one more and one. Amazing. Take it all the way back. Let it go for a hot second. And then let's make our way back onto our mat sitting down, legs straight out in front of you, shake out those legs. Why don't you? Let's roll the ball up and over towards our feet.

Give yourself one more stretch here. Roll your upper body up. Plug in that belly. Just hold the ball. We're gonna roll ourself all the way back down.

Amazing. Okay. So we're going back to abs. We're gonna take the ball into our right hand. We're gonna circle our arms out. We're gonna exhale.

Lift the head chest. Lift the legs into a little boat pose here. Transfer the ball under your legs. Scoop and lower yourself. Back on the mat.

Here we go. We transfer the ball over our head. We lift. Transfer the ball under the legs. We lower and take it over. Lift that chest towards your thighs.

So nice. If you wanna do this with a straight leg, you can. Let's do one more for fun. Oh my gosh. I lied. We're gonna do one more because I want you to hold at the top. Take the ball over and under and over holding.

Maybe you extend the legs. Whoo. For three. For two. Give me one more hold the ball over your head. Tap your toes. To the mat.

Here we go. We're gonna tap the ball. Tap the toes in the mat. The ball. We got it. Keep that chest lifted for two and one soles of the feet together.

Let go of that ball for a second. Give yourself this stretch. And then we are going to finally make our way onto our bellies. We're gonna finish with a nice back extension So come on down, bring your ball with you, and we are going to place both palms on top of the ball, lengthen those arms, and take your nose to the mat for me. I like my legs a little bit of space in between.

So my low back has some space here. Plug in the belly, press the armpits down, lift that head, lift the chest, pull the belly in and off the mat. Take a deep breath at the top, exhale let it go. We are trying to keep those arms as straight as possible. Pressing the armpits down, pulling the belly.

Good. Find this stretch. Enjoy it. Get up a little bit higher if you can, and then exhale letting it go. One more we go up up up. I always do this. We have to do one more.

Just because we wanna stay at the top. Now we're gonna bend elbows to the mat lower, press away, lower halfway. Tap those elbows to the mat. We're keeping our belly in, and we got four more. For three, for two, and one, take your time, roll the ball all the way out.

Hold that ball. I want you to grab it. We're gonna lift the arms and the legs, inhale. Hold at the top, exhale lower everything down. We go again. Inhale. Pull it in. Lift it up. Reach.

Get your thighs off the mat if you can. And then exhale, let it go. Two more. Inhale lift lift lift. Hold hold. Hold. Good, exhale lower.

One more we're holding at the top. This time, we're gonna swim. Flutter kick our legs for eight. Seven, if you need more support, place those palms back onto the ball. Press down into it. Good for five four, three lengthen more for two, and one let go of that ball.

Palms by your chest. Round your spine. Shake out that head. Take it all the way back. Shake it out side to side.

Round your spine to come forward, tuck your toes and come down into a down dog for me. Peddle out those feet, and then press both heels into the mat. Take a breath here, inhale through your nose, on the exhale, sink those heels into the mat a little bit more. We're gonna come forward big step with the right leg, drop those hips. Find this stretch.

Let's take our knee all the way to the mat, actually. Bring your hands to your front knee, pressing the hips forward, finding the stretch, breathe into it. Good. One more breath here. Nice and tall, pressing the hips forward. Take your hands to the mat, and then shift your hips back, straightening up this front leg, stretching this hamstring.

Take your time. Perfect. And then we're going to shift forward back to our lunge, tuck your back toes under. We're gonna rotate turning the hips out, turning the left toes to the, ceiling. Staying over on this right side stretching this left hamstring and inner thigh.

We're gonna pause here for a moment and then take it up and over other side. Big stretch for that hamstring inner thigh. Take one more breath, and then slowly turn and rotate. So we're back to our lunge left leg in front. Take the knee to the mat, uncurl your toes, bring your hands to your front knee.

And press your hips forward forward forward. Sing up tall, take a breath. Good. Hands to your mat. Slowly shift your hips back, straightening out your front leg, let your head go.

Find this stretch. Okay. We're gonna stretch out our hips because we did so much glute work. But if you can, We're gonna cross that left knee over your right knee, kick both feet out, sit all the way back. And here you are, forward fold, stretch out the glute in that hip. Good. Take a breath here, letting it go.

And then I want you to just slowly bring yourself up and can can those legs switch it out, right, knees on top of your left knee. Kind of pull those feet back. But make sure both hips are down or sit bones are down and then forward fold over your legs, finding that stretch. Breathe breathe breathe breathe. Good. And then slowly roll yourself up.

You guys, that was so much fun. Thank you for joining me.