Ready, set, go. Rotate around and then when you rotate around look at one spot forwards. That's it just to stop you from tracking your eyes all around and feeling like head of there's ten seconds. Keep your belly button engaged and pulled in. It's important that you pull your belly in like you're wearing a corset. Good rotating around. Keep your legs relatively planted, you're past twenty seconds. Go over almost that half way now. Keep in the belly engaged, rotating equally from left to right. If you notice the difference in the way you rotate then put more effort into the area you feel but tighter with. Twenty seconds. Good, keep rotating, you're doing well. Get the belly pulled in and we're approaching the last ten, nine, eight, seven, six, five, four, three, two, one, good job. Okay, elbow to knee, we're going one side first. Ready, set, go. Lift your elbow to your knee, meeting at the belly button, keeping your abs engaged and saying very light on your foot. Thirty seconds, one side and then we're going to switch sides. Keeping your abs engaged elbow to the knee, try to get them as close together as you can. Do a twenty seconds gone. We're going to switch sides in ten seconds. Speed up a bit for me now, abs nice and tight. Switch in three, two, one and switch sides the way we go. Abs nice and tight, good, keep the same pace. Bring your elbow to your knee, try to make them touch. Let's go. Twenty seconds to go. Coming up we've got the squat tiptoe. Fifteen seconds, speed up for me now, we're approaching the last ten. Good, abs tight and ten, nine, eight, seven, six, five, four, three, two, one. Keep it going, you're doing well. Ready, set, go. Okay, so we step in forwards and it coming back, alternating legs, that's it. Big step forwards, keep the stomach muscles poor tight, keep the shoulders back, look directly forwards throughout. Bend the back knee to the floor but don't hit contact. Good, fifteen seconds. Big steps bend the knee. Good, that's twenty seconds. Keep the start muscles engaged and keep the shoulders back throughout, you're doing well. Keep it going. Good, back to the centre and step in now. Continue like so, keep the shoulders back. No pausing at all. If you feel your front foot coming off of the floor, that means you need to take a bigger step forwards. Fifteen seconds left. Okay, we're approaching the last ten, nine, eight, seven, six, five, four, three, two, one. Next exercise is bend and extend. Ready, set, go. Good, put your feet together, feet underneath the hips, you're touching the floor, you're touching your toes, you lift it up. And then you're reaching back and engaging your abs really important. Touch your toes, reach back and pull your start muscles tight. And again, reaching back, engage the abs. You shouldn't feel any pressure on your back with this exercise. Good, when you're bending, you're bending from your hips, not from your back. Good, so soften your knees, bend down, touch the floor, reach up, lean back and engage the abs. Thirty seconds. Good, when you're leaning back, let the palms face each other. Keep going, doing well. Twenty seconds. Good, reaching back, keep the abs tight throughout. If you feel it in your lower back, don't go so far back when you're lean. Okay, you're doing well and you've got ten seconds now. Nine, eight, seven, six, five, four, three, two, one. Good, great work. Cat dog stretches coming up onto the hands and the knees. Ready, set, go. Push your hands in towards the floor, you're rounding your spine, so lift them your back up. Then you drop when you're spine down, lift it in your head up and continue like that. As you push in towards the floor, pull your belly button in. Good, and you lift up, you can breathe out of that point. Good, past ten seconds. This is to mobilize the spine. Fantastic exercise for people to get a stiff in the lower back. Good, when you lift up, pull your belly button in. Doing well, looking up. And drop them down and push into the floor and keep stretching. Every time you do the motion, stretch a little bit further each time. Okay, we're approaching the last ten seconds now and ten, nine, eight, seven, six, five, four, three, two, and one. Good job. Okay, moving on. Ready, set, go. Now we're laying onto the stomach as a prone position here, looking directly down, kick the legs together. I want you to use your arms, push away from the floor, arch your lower back and lift your head and your chest off of the floor. Good, if you feel too much tension in your lower back or any discomfort or shooting pains, then stop the exercise immediately and ten, nine, eight, seven, six, five, four, three, two, and one. Coming up, opposite arm leg extension. Ready, set, go. Laying on your stump with one arm, your head and the opposite leg, making sure you keep in the arm leg straight. You get a gentle contraction in the back of the shoulder and a little coming up, back press with straight legs. Approaching the last ten, nine, eight, seven, six, five, four, three, two, one. Smash it. Ready, set, go. So with a fleas bent, a feet flat on the floor, arch your lower back away from the floor, flatten your back towards the floor, engage in your abdominal muscles, and tense and hold them in that position there. If you feel any pressure in your neck, you should have a cushion underneath your head and remember that for when you do this plan again. And ten, nine, eight, seven, six, five, four, three, two, and one. Smash it. Congratulations. You've finished your seven minute morning workout. Happy hormones are active in your brain. You will enhance your motivation, uplift your mood and improve your focus for the next 24 hours.