Two partners work together on lower abdominal exercises on the mat. One lies down while the other supports their ankles as they lift legs, raise hips, and pull knees to chest. The instructor counts four reps per set and offers a lower-back-friendly modification.
Alright, you guys, you've made it to the last block of this workout. We are in block number 10, and we're going to be doing some partner core exercises on the mat. So one person is actually gonna lay back, and the other person is gonna give them some ankle support so they have something to hold onto. So I'm gonna start, I'm gonna go ahead and lay back on the mat. And I'm gonna grab hold of Matt's ankles. And what you're gonna do is extend your legs and your partner's gonna help push your legs down and give you some resistance as you're using your lower abdominal muscles to lift your legs up. So you're gonna come up and then push the legs down. Good job. So come up and down. So I'm gonna do 4 more right here. 3, 2, good job, and 1 more. And good. And then what we're gonna do next is you're gonna lift your bottom up off the mat and you're gonna flex your feet. So your partner's gonna help you with this as well. So you're gonna lift up and come down. So they're just gonna allow you to push your feet up towards the ceiling as you lift your lower abdominal muscles off the floor. So I'm gonna do 4 more right here. 3, 2, and 1. Alright, and then we're gonna switch. So now Matt's gonna go ahead and lay back, and he's gonna use my ankles for support. So make sure to give your partner enough space. And now he's gonna straighten his legs and come up, and I'm gonna help give him a little bit of resistance as he pushes back using his lower abdominal muscles. Let's do 4 more right here. 3. Good job, everyone. Last 2. Good job, Matt. One more. And down. And now what he's gonna do is bring his knees into his chest to work his abs. So he's gonna do a little bit of a variation. And he's gonna lift up. Now feel free— if this hurts your lower back at all, you don't have to lift your bottom off the mat. You can just bring your knees to your chest. Let's do 4 more. 3. Last 2. Good job. And one more. And down. Alright, good job. So we're gonna go through that one more time. So one more round for each person. So I'm gonna go ahead and lie back down on the mat. And I'm gonna grab hold of Matt's ankles for support. I'm gonna straighten my legs and using my lower abs, I'm gonna lift and lower. Good. And again, let your partner give you a little bit of resistance. I'm gonna do 4 4 more, 3, 2, and 1. Good job. And then from here, I'm gonna lift my bottom up and make an imprint in the ceiling, flexing my feet. Good. Really use your lower abdominal muscles here. Here's 4 more, 3, 2, and 1. Alright, and now I'm gonna switch and have Matt go one more time. So switch with your partner, go one more time through. Alright, so again, look for that ankle support. And here we go, lift and push. Good job, everyone. Keep those lower abs intact. Let's do 4 more. And 3, keep it going. 2 more. And last one, good job. And now bending the knees. Pushing your feet up towards the ceiling if you would like, or you can bring those knees into your chest. Lift, good. And let's just finish up with 4 more. Lift, flex your feet, tuck in that core. 2 more. And last one. All right, and you guys are done. You made it till the end. That was such great work. Um, stay tuned and we'll be back with our cool down and stretch. Thanks so much, guys.
