Hi everyone. It's Amy and I'm going to take us through about five minute Ab warmup that will get you going for any PyLadies workout, any fitness workout. I hope, and we're going to start lying on our back. And let's just take about three to five deep breaths. And we know about our our side and back breathing. So put your hands right up to the side of your rib cage.
Keep your tummy and control so no poofing when you take that inhalation breath and we're going to take in through the nose. And as you exhale and IX contract the muscles in your abdomen, I want you to try to sync your bag down into the floor. And again, inhale for the expansion of the ribs and exhale, contract the muscles in your rib cage all the way down into the deep, deep, deep abdominals and your back down to the floor three more times.
So this whole center nice and connected. So let's go ahead and start this little five minutes or so. Hopefully it's around five. Interlace your hands behind your head. I want you to lift your elbows up off the floor so you can see them out the corners of your eyes. And we're going to start with our basic chest lift, which is an exhale. As you lift your head, your neck and your shoulders are right up off the mat. And I like to just look right out over the tops of the knees so your Chin is not too far down, definitely not up.
You've got the support in your throat and rolling down and exhale again, visualize your hourglass. You're putting in your waistline.
Keep that head and chest up and lower. Exhale, lift and lower for more
Pull the thigh in. Let's do six of those. Here's three
Stretch and contract and set the foot down and we're putting the head down. All right, so we're going to start taking an arm away from the pattern. Curl up again. So I'm going to take my right hand lifted up, reach it to the side of the hip. Now this reaching arm is intended to help me get a little bit higher with my torso. I'm going to take it up and down three times.
Reach up into the hip three times, up and down, keeping the upper body in the same place. The arm over here on the side, I'm reaching it down to where my feet and three and then we'll do each side again. Arm One, press your abs flat, three and hand behind the head and all the way down.
The side abdominals. Three pulses out on that corner one. So I'm trying to reach for the outside of the thigh and knee three let's put both hands behind the head and call it. Good. We'll go to the other side.
Hands behind. All the way for one more set. Curl, lift and reach and press and press. The arm comes back up both hands to the side. Three exhales reach and really squeeze your tummy and squeeze and back all the way. So we're almost there. We want you to bring both knees up, take both hands, reaching the sky. Shoulders are anchored. You're going to bring them down by your hips. Bring your head and chest back up. We're going to do the 100 so breathing, 104 five exhale, three, four or five. So I just took my legs out. That's pattern for me.
The classical 100 position are legs or extended. Heels are touching. I'm pumping the arms, I'm focusing on the ABS, pressing the legs together. So we're nearing the end of this little ab warm out, warm up. Excuse me. I feel like I'm a warming out my mouth, my abs, nine and ten three, four, five and hug. And don't forget to take three more deep breaths to prepare you for the next part of your workout. And thanks again for watching that.
They're a little warm up here. See you next time.