your left elbow and knee with the rightly got extended ever drop those hips down nice and lower room just off the ground screw them right back up a nice straight lines your body before you kick that leg straight out in front are you trying to reach out a hand and slow extend it laid back online with your body before you drop those hips back down make sure keep those abs back and oblique nice and tight the entire time makes you can tracking for outside that fires well to skew those lines open keep that motion go on nice and smooth and we're almost done Scuba only a 10 seconds left 5 for 3 to you wine and let her relax our next exercise is going to be a Russian twist 5 for 3 to one and start-up sitting on that telephone keypad back perfectly flat as you rotate their shoulders left to right you are the harder version just like Kelly did bring us feet up off the ground as mixers core muscles after work that much harder the further you lean back with thatches and extend those legs out for counterbalance the harder it's going tube the more straight up and down to keep your chest the easiest thing to be said is kind of move into whatever position you need to try to get the most challenge you camas long as you can still control it the main thing you want to focus on is keeping nice control under the motion the entire time never kind of swinging his arms around Kim et back nice and flat the entire time skied those lines open keep that motion going really folks who in turn is much rotation left to right as you can kept under 10 seconds left to go.  http://forums.webmd.com/3/fitness-and-exercise-exchange/forum/4555