Learn How to make the hamstring and buttocks fire
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Going back to the bridge. Take a nice deep inhalation and then exhale slowly. Roll off to the pelvis. Now once you are there, you are going to lift one leg and replace it to the other side. Inhale, exhale. Let's do that again. Inhale, exhale. Yes, it's making your hamstrings and your buttocks flare. Exhale one more time. Inhale, exhale. Inhale, exhale. One final deep inhalation, and then you exhale slowly; roll down through the spine, keeping the spine nice and long on that mat. Here we go with the arms. Inhale, exhale. How is that breast feeding going? You are doing your kegels. Inhale, exhale. One more time. Rolling up from the pelvis, roll up. One leg, inhale, exhale. Inhale, exhale. Inhale, exhale. Last time, inhale, exhale. Breathe it in. Exhale; four, three, two, here goes the arms. Are you sleeping, taking naps throughout the day? Inhale, exhale. Last time, roll it up. One leg. Balance, and look guys, look, we are working on balance here. Last time, breathe it in, exhale, four, three, two, keep the spine long, arms go up. Don't lift the ribcage up. Just one last time. Good. Hand on the belly, other hand towards the sky. Bring both knees in, and from here we are going to go tap. Tap, don't arch the back, don't puff the belly. Four more, three, two, one, and release. Good! You are alright with that? That will get stronger you guys, I promise. Legs are up in the 90 degree angle. Lift the head and shoulders above the mat. We are going to start to do our hundreds exercise. Arms long, inhale, exhale. Inhale through the nose, exhale through the mouth. Inhale, pull in your belly. Exhale, inhale. Exhale. You have got one more in you. Inhale, exhale, and draw the knees in. Very nice! Take it over to your side. Arms again are nice and long. Slight variation. You roll the top arm in and send it out. You go back to that glorious stretch, through the chest, but this time the top leg is going to open up and then the bottom leg follows it to go over to the other side. Send it out of your way. Top leg leads, the other leg follows. You are alright with that? Send it out. Good! Top leg leads, bottom leg follows. You are massaging that lower back into the ground. Last time guys. Open it out. Be in the stretch for a moment. Leading with one leg, the other leg follows, and you bring it out home. I wish we could do that all day. Good! Take it up.
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