PRO | Beginner Arms & Core Flow

We're gonna turn around, and we're gonna take it now to one red and one blue. So one red and one blue. We're gonna go into some arms supine here. So I'm gonna keep my head rest just down for timing. If you wanna take it up, absolutely, you can either or it doesn't matter. Now we're going to walk our feet up onto the bar We're gonna take our hands into the loops.

We've got a little ball here. Now what I'm going to do is pop the ball kind of right here on my shins and I'm gonna see if I can balance that ball there. Now the hands are going up. Now I want you to think of slightly imprinting the spine. So think of the sit bones going towards the heels and you're imprinting the lumbar spine a little bit more into the mat.

Your arms are active. You're pushing forward. So you're very active in this position right now. Look, make a note where your hands are, they're in front of you, and you are working those apps. Now I want you to take your hands down to the carriage and bring them back again. Take a note. I'm balancing the ball because I don't want my pelvis moving.

I want to keep it relatively quiet. It is a slight imprint. Think of the pubic bone going towards the belly button. If you need to bring your knees a little bit closer towards your chest, absolutely, but try and balance that ball. Just a nice way of keeping that neutral alignment slightly imprinted, and this is progression.

We're gonna be progressing this arm supine series. Now, one more Take it down. Now circle the arms around and then back again. Can you see on keeping the hands underneath the arms underneath the shoulders, keeping it nice and smooth, We work in your back and you also work in your core. So it's not just about your arms. It's your back and your abs.

Now let's reverse it. Keep looking up to the skies. We've got that long neck. And we breathe in. Inhale up.

Can't drop that ball. If you drop that ball, I want a 100 push ups. Just kissing. Last time. Bring the hands now.

Now elbows somewhat near the carriage, and let's do our little tricep extension here. Now, we're gonna progress because we're ready. We were all imprinted. That was our abs are working. Now as we extend those arms, let's see if we can lift up.

Watch that ball. Inhale and bring it down. Let's try that again, exhale look towards the knees. Slow and controlled. This is about recruiting all the correct muscle groups.

We're not going for momentum. We're drawing our shoulders down as much as we can. We're reaching your fingertips towards the bar, and think of that head lift. Head lift. We're reaching, looking towards your thighs. Let's do one more.

Hold it there and just start to press the arms down. And we're just gonna breathe, inhale, and exhale and inhale and exhale. If you need to drop the head, drop the head, inhale, and let's do one more time and exhale as you prep for the hundreds. And bring your head down, elbows, bend, and put your straps into one hand, grab that ballie. Now from here, you're gonna place the ball underneath your hips. Kind of feel that sacrum there. Beautiful.

Once again, pressing the hands in. Now we're progressing now just a little bit more. I want you to truly understand how much that pelvis is stabilizing your abs here. Your abs are stabilizing your pelvis. Now let's see if we can reach the right leg out and then bring you back again.

How about the left leg? Reach that left leg out and then back again. You're gonna start to feel your quads now most definitely, and let's do two more reaching out, bringing it back, reaching out, Now if you're able both legs, otherwise stay with single legs, you can stay with your single leg where you can come with me and take it to that next little layer, a little bit more challenging. Breathe. Breathe two more.

One more. Fully extend those legs. Hold it here. Let's see if we can just beat those legs. And let's beat those legs up, and then a little lower. That's about it. A little up.

A little lower. One more. A little up. And a little lower. Bend the knees. Finish the exercise off.

Arms back. Right leg goes down. Left leg goes down. Take both straps into your hand, lift your hips up. Beautiful. And let's place the ball down by the side of your body and place your straps down.