PRO | Go-To Ab

And let's place that free on the bar, and we're gonna reach back, find our loops, place our hands in the loops now press forwards to where you feel your arms connect to your back so you can feel that pressing forwards and then float the right knee up, float the left knee up. So you're in that slight pelvic tilt there and just take the arms down. So we're just gonna just start moving here. And we start moving. We're gonna do about four more of these just to keep the pelvis stable and then we're gonna move on to our little flow here today.

Let's do a couple more. One more. Now from here, we're going to reach the legs out as the hands go into the center and then we come back. So we go reach, open, and back. So all the time we're keeping our head down on the mat, we're just gonna layer in the head in the next rep. Alrighty. So we go head lifts up, back into tabletop.

Head lifts up. So you're reaching towards the pubic bone. Separate excel reach, got lovely stretch. Bring it back couple more. And back last time. Hold it there. Now we're gonna bring the legs together so the arms go wide and then we go in.

We go wide. There we go. So your arms and legs kind of go in in opposite directions. You're looking towards the bar. And we're breathing. As do a couple more, one more, and then bending the knees coming back down, but you're still active.

No resting. You're still active. From here, we're gonna reach the right leg out as the left leg comes forwards towards your chest, and then we go back again. And then if we feel up to it, of course, we can add our head. So it's going kind of like a single leg stretch here.

We're gonna layer on a little bit more complexity. Let's do a couple more. We're gonna add a little pelvic tilt. You're ready. One more. Now we go out, press the hands down, pelvic tilt, and then switch.

Arms go down. Pelvic tilt, and then switch, arms go down, pelvic tilt, and then switch, arms go down, palvic tilt, and then switch, bring your head down, come back into tabletop. From here, we're going to do a little pelvic tilt, knees, arms stay still, And then what's gonna happen now, we're not prep for our little rollover, but we're only gonna go up onto the shoulders, not onto the head. Okay? So from here, we're gonna keep those arms still. And continuing that pelvic tilt, your lower abs, pubic bone to belly button, keeping the arms strong.

Last time, take the hands down. Now a little pelvic tilt. Bring the arms back, keep the knees bent. Arms go down, little pelvic tilt. So you gotta really use that upper body to help get into that strong pelvic tilt.

Ready? Now we're gonna add a little extension. So we go here, extension, band it in, bring it back. So the arms go down, use your upper body strength, pelvic tilt, extension, brewing your back, it's kinda like rolling like a ball. Stri that again so it's down, pelvic tilt, diagonally over your head, and I kept my knees bent then, so you can feel it however you feel most comfortable. Let's do one more, and use the upper body strength, reach, and then bring it back.

Now from here, bring your legs straight up We're gonna go into our roll over, use your upper body roll over, hold on to your pelvis here, and then we're gonna roll back again. Take the arms. Let's go there again here. Roll up diagonally, grab hold of your pelvis, chair position the arms come back, one more knees over your hips, press the upper body down, lift reach. And then rolling back down again. Now we're gonna move on, take your right foot around the loop in steps there, your arches, and then reach the leg out.

From here, we're gonna have the other leg bent. We're gonna exhale pelvic tilt, and then rolling back down again. So it's exactly kinda like what we just did, but now we got that strap assisting us, but that still gotta use that upper body to go diagonally over the head. And we were reaching for diagonally across over your head, there's that diagonal move, and let's do one more, and then back. From here, just go into a little circle here, just to test that pelvic stability, and let's reverse it, the opposite direction, keeping that pelvis as quiet as you can, gonna be a little bit of follow through there, but just try and keep it as quiet as you can.

And let's do one more time. Hold it here. Get into a little stretch. Hold it. Pull walk your foot onto the bar, switch quickly. Other side, you'll loop around your arches, reach out, bring the other leg in.

Use that upper body again, start to press down, and pelvic tilt. Press back with a hamstring. So now it's your back body pulling your back. So I love this is incorporating your frontal body, your abs, but it's also incorporating your back body to come back down again. Ready?

And down. And again, long feet, press up. And down, just do a couple more And last time, and then down, bring the leg vertical here, knee over hip, and let's circle away from the midline of the body. If you need to put that hand on the hip, just to give you a little bio feedback. Very helpful.

Very small, not too big. Now it's got the other direction. So it's all manageable. It's all attainable. We're learning to disassociate at the hip and keep everything else stable.

So this is good stuff as we would say. And from here, take that leg down, enjoy that stretch, grab hold of the rope pull, little extra stretch here, awesome work. Now, pop your foot on the bar, take the strap away. There we go. I can find it. There we go.

And we're gonna turn to your side and lift yourself up. So now we're gonna stand up and move on to our second segment here.