Hi, welcome to this week's wow today. We're gonna do a standing-up tutorial Bend your knees like this bring your arms up contract the abs in squeeze and release now you're gonna squeeze and lift up the knee Make sure that you lift from your abs is as if you were lying on the floor bringing your knees to your chest good It's almost done. I was a donaldes But I'll tell you Now be as much as I can bring your feet apart and twist and twist now bring your elbow and touch your knee Could I don't want you to bend your back forward lift your knee up? No, don't ask for that soon. I'll do that Excellenals good Sky that's my big garment squeeze your abs twist and squeeze go warming it up Good keep it going twist four three two and one good place your hands here pretend like you're lying in the floor bend the knees Crunch the abs and pull the ribcage in high-less post-eas I love was a woman on it's good as the piano I say it's good as come on Stop the piece of That's almost what I don't we're standing up now, but pretend like you're on the floor doing the setup squeezing it Squeezing it your standing leg is bent pull that knee up pass your belly button for more Three more lifted up look about two more One more good bend the knees sides such as like four on the top and squeeze That's it, pull them via Squeezing the abs Tight pull both eyes in house abdominis a last bother Exanas Rodilla are never A What's niceqi What's going pleased Gries mask So ASH One N am Ize muita I keep Lilly Asian Now, no goblins, I see no goblins. Don't bend over like this. I want you to keep your chest up and head up. Bring your knees up and twist and twist and twist. Cause use your shoulders, use your elbows. Now think about your waist, breathe out, breathe out. Sh, sh, sh. Good, those are strong but close. Cross out with your hips. Hit it or some both. Met it at gomen. All jump, set, then, set, sink up, quadra, three, two, one, go. Bend the knees, stretch your leg out like this. Stretch your arm out. You're going to lean over to the side, turn this toe with your knee, and then lift this foot off the ground. Hold it there, now cross it. Sh, sh. That's it. Pull the elbow and touch the knee. Touch the knee. Squeeze out then. Touch it, stretch it. Touch it, stretch it. Touch it, stretch it. Four more, three more. Two more, one more. Good, other side. Bend the knees, stretch this leg out. Turn the toe so the knee and toe are alignment. Stretch out, head under here, right here. Lift up, hold, and touch it. Good, working on the standing leg as well. Cartholding the leg, huh? Apple to the knee. Breathe out. Squeeze out, you've got to squeeze your ass to stay out. Four more, three more. Two more, one more. Good, hold it here. Last one, you're going to bend the knees. Lift this leg out, hands over your head. Hold it like this. Shake your butt out, and then just switch your hips like that. Move the elbows. Good, you got to learn how to use your body to work your core. We're using it right now with a butt and the hip to work the waist. Good, out and in. Now I want you to sit down, pull it up. Sit down, pull it up. Sit down, pull it up. Good, and then when you pull up for your elbow down, breathe out. This is really good for your waist, your lower back. Four more, three more. Two more, one more. Good, I've got to slide. Sit this leg out, lift it up, so it's the long. Do it on your knees, both knees. Come this way, go down, go down this side, and then the hip. Here, back, back, and then the knee. Back and then the knee. Now, make the dog, and then the knee. When the knee is high, you have to go down. Up, down, down, down. Good. Me and my brothers, who does? Call us La La La, exhale, La La La. Good, out. Side to side. Squeeze it. Squeeze it. For eight, seven, bring it up. Six, breathe out. Five, four. I want you to sit down. Three, two, and one. Good, bring it down. That's a great standing out exercise. And then, exercise in an Ecclesisio Haniaal. They feel it for those abdominal muscles. Tienicio repute, as you beat the Eccidio Thres Vex. Repeat this video three times to get your whole core, which is a cylinder. Nice and talented type. And don't forget to join me on Instagram, Twitter, and Facebook, all at Tiffany Rodelogans.