welcome back to move with Nicole today's class is an ABS and booty Pat's class you won't need any equipment just yourself and a mat so when you're ready let's begin let's start standing at the back of our mat with our feet hip distance apart take a deep breath in reach your arms up to the SK Sky then exhale lower your left arm and stretch to the left inhale through Center then exhale stretch to the right inhale Center then exhale lower your arms one more time deep breath in reach your arms up exhale stretch to the left inhale Center exhale stretch to the right and inhale Center then place your hands on top of your shoulders with your elbows wide and just twist side to side really twisting from your waist here keeping a soft Bend through your knees just warming up through your spine a little bit let's do four more three 2 and one return through Center take a deep breath in reach your arms up then exhale lower tuck your chin in and carefully roll down over your legs keep a soft Bend through your knees and then hold on to opposite elbows shake your head no nod your head yes and just sway side to side to release any tension then release your hands to the mat and walk your hands forward coming into your downward-facing dog take a moment here to Pedal your heels alternate bending one knee at a time to gently warm up your legs as you pedal through your heels really push the floor away from you activating your shoulders and your back beautiful then carefully melt both heels down towards the floor and straighten your legs if you can on your inhale bend your knees hover your knees just a few inches off the floor then exhale press back to downward-facing dog and again inhale shift forward hover your knees off the floor then exhale press back let's do three more make sure that your shoulders are over your wrists as you lower your knees knees and really draw your navl up towards your spine last one beautiful let's hold with our knees hovering off the floor now really draw your navl in then inhale tap your knees to the floor exhale lift inhale tap exhale lift only three more two nice straight spine and last one hold your knees lifted for five 4 you can do it 3 2 and one well done lower your knees untuck your toes take a deep breath in Arch your spine roll your shoulders back then exhale round your spine and press back to child's Posse Let's do this a few more times inhale shift forward arch your spine sh find your heart open then exhale round and press back to child's spse two more moving with your [Music] breath one more inhale roll your shoulders back exhale round and press back return to your tabletop position with your shoulders over your wrists and your hips over your knees and then really draw your navl up and lower your ribs down towards your hips finding a beautiful long line through your spine then extend your left leg straight back behind you keeping your hips parallel to the floor on your inhale bend your knee in and exhale extend back inhale Bend exhale extend six more like this make sure when you extend your leg back that you're not arching your spine so as you extend your leg back think of lowering your ribs down to your hips let's do two more and last one now let's add on inhale bend your knee exhale extend then inhale pull your knee out to the side and exhale extend back so inhale lower exhale extend inhale pull to the side exhale extend let's do six small when you pull your left knee out to the side really try to get your inner thigh parallel to the floor so your knee is nice and lifted at the level of your hips good job inhale lower exhale extend inhale pull exhale extend two more keep thinking about your core here drawing your navl up last one good job hold your leg extended back now and then lower it down onto your right forearm making your forearm parallel to the top of your mat then bend your left knee and keep your hips parallel to the floor on your inhale tap your knee behind your right knee then exhale pull your knee out to the side just like what we did before so inhale tap across then exhale pull your knee to the side let's do two more like this and then we'll add on last one good job now stay with this or inhale tap across and this time exhale extend your leg out to the side ouch inhale tap exhale kick just six small like this you pick your option wherever you are I really want you to focus on pressing down through your right arm and your left hand and really lifting up through your belly button always focusing on keeping your core engaged just one more to go inhale tap across and exhale extend out to the side now keep your leg extended inhale tap the mat then exhale sweep your leg back keeping your hips slightly open so inhale tap the floor to the side then exhale sweep your leg back six more like this this is a challenging exercise so just do your best if you can't tap your leg quite as far out to the side that is totally fine just tap it as far as you can keep breathing inhale tap to the side and exhale sweep your leg back and last one now hold your leg extended back with your hips slightly open and let's take some circles for eight and seven keep your chest parallel to the floor and really take those circles as big as you can two 2 and one now reverse for eight and seven six keep drawing your navl in 4 3 2 and a one well done from here cross your left knee behind your right let your feet open out to the side and carefully push yourself back into a child's pose this is a little bit of a funky variation but it should feel really nice for your hips beautiful carefully shift your weight forward uncross your legs and flip over onto your glutes roll down onto your back and let's work our ABS so imprint your spine gently pressing your lower back into the floor and then interlace your hands behind your head lift your knees to a tabletop position making sure that your knees are stacked over your hips on your inhale tap your right toes to the floor then exhale lift your knee as you lift your head and shoulders inhale tap your left toes lower your head exhale lift your knee and lift your head and shoulders six more like this inhale tap exhale curl up four more really focus on lowering your ribs down to your hips as you curl up two more and last one now let's tap both feet so on your inhale lower everything down tap the mat then exhale curl everything up inhale lower and ex exhale lift just six more if you want to make this a little bit more challenging see if you can tap your toes a little bit further away from you and if you want to make it a little bit easier you can tap your toes closer to your body three more inhale lower exhale lift two and last one well done keep your knees in tabletop and just rest your head down for a moment then extend your arms up to the sky with your palms facing forward take an inhale to prepare then exhale curl up and extend your legs out to the diagonal then keeping your legs where they are inhale reach your arms back by your ears exhale reach forward and then inhale lower back down and again exhale curl up inhale reach your arms back EX exhale reach forward then inhale lower we do six more like this really try to curl up as high as you can and when you reach your arms overhead really focus on dropping your ribs down to your hips this is a challenging exercise but you can do it make sure that your lower back is in contact with the floor so only lower your legs as low as you can without arching your spine okay two more exhale curl up inhale reach back exhale reach forward inhale lower last one you can do it good job now to finish this AB series let's curl up one last time extending your legs to the diagonal and then flutter kick your legs you kick and kick press your palms down into the mat next to you and see if you can lift your head and shoulders up just that little bit higher you can do it four more 3 two and one ouch rest your head hug your knees in and take a well-deserved little breather okay from here Rock the length of your spine up to seated cross your legs and come onto your hands and your knees gently lower yourself down onto your belly then on your inhale roll your shoulders back and lift up into Cobra just to feel a nice release for your abs then carefully lower your chest down press yourself up and back into downward-facing dog let's keep working the ABS so on your inhale reach your right leg up to the sky for a three-legged dog then exhale shoot forward to plank pull your knee to your left elbow your right elbow and then extend back and again exhale shift forward pull to your left elbow your right elbow then inhale extend back we only have three more you can do it really try to tap as high up on your arms as you can tap across tap to the side and then extend back last one well done pull your right knee to your left elbow again and now holding in your plank just slide your knee to your right elbow then your left you slide to the right and left just three more you can do it two and a one well done press back to your three-legged dog again and extend your leg up to the sky then step your right foot forward in between your hands shuffle your left foot in and bend both knees at a 90° angle then lift your chest take your hands to prayer and press up little Comber lunge down cross your left foot behind your right for a Curt csy lunge return through Center and press up so inhale lunge down exhale curtsy inhale lunge exhale press up two more like this and then we'll add on and last one make sure your right knee is stacked over your right ankle well done so keep going with this but this time instead of pressing all the way up I want to kick your left leg back and sweep Your Arms by your hips so inhale lunge exhale curtsy inhale lunge and exhale kick back let's do six more like this really make sure that you're keeping your right knee bent the whole entire time and that you're focusing on drawing your navl in keeping your spine straight we're slightly hinging forward here from our hips that way we're really working into our right glute you can do it keep breathing you are so strong okay just one more and on this last one let's hold our left leg extended back keep bending into your right knee draw your navl in and reach your arms forward let's pulse our leg up 4 eight you can do it seven six really lengthen through your left leg Four 3 2 and one well done press up to standing take your hands behind your head and let's take elbow to opposite knee so you twist and twist as you twist here just start moving backwards towards the back of your mat keep going you twist T and twist four more 3 2 and one well done release your arms on your inhale reach your arms up to the sky then exhale release tuck your chin in and roll down over your legs then walk your hands forward and lower down onto your knees let's return to our glute Series this time with our right leg so come to your hands and your knees make sure that your spine is nice and straight and you're really drawing your navl in then extend your right leg back behind you making sure your hips are square to the floor on your inhale lower your knee down then exhale extend back inhale lower exhale extend six more like this keep your gaze towards the top of your mat making sure that your neck is in line with the rest of your spine and as you extend your leg back make sure that you're not arching your back so keep drawing your navl up just one more let's add on inhale lower exhale extend then inhale pull your knee out to the side and exhale extend back so you lower lift pull to the side and extend back just six more you did this on the other side so know that you can do it on this side too try to keep a soft Bend through your elbows here in this position and as always really focus on drawing your navl in you've got it keep your right inner thigh parallel to the floor as you pull your knee out to the side really challenging your right glute okay one more to go inhale lower exhale extend inhale pull and exhale extend well done keep your leg extended and now lower down onto your left forearm so that it's parallel to the top of your mat then bend your right knee and make sure your hips are parallel to the floor inhale tap your right knee behind your left then exhale pull your right knee out to the side inhale tap and exhale pull to the side two more like this and then we'll add that kick if you're feeling up to it okay here we go inhale tap across then exhale kick out to the side inhale tap exhale kick six more you can do it try to extend your leg out in line with your hip and at the same height as your hip if you can just three more inhale tap exhale kick two and on this last one hold your leg out to the side inhale tap the floor then exhale sweep your leg up and back inhale tap to the side then exhale sweep your leg back when you extend your leg back your hip is slightly open but I want you to make sure that your chest is still parallel to the floor just four more to go and three two really lengthen as much as you can through your leg and last one now hold your leg back really draw your navl in and take those circles CES for eight and seven nice big circles if you can five 4 3 2 1 now reverse for eight and seven keep your gaze towards the top of your mat keeping your neck nice and long three more two and one beautiful job cross your right knee behind your left let your feet open out to the sides and then carefully press back into a child's pose feeling a nice release for your hips and your glutes take one more deep breath in and deep breath out beautiful carefully shift your weight forward uncross your legs and let's now come down onto the right side of our body extend both legs out long in line with your body reach your right arm out and rest your head on your arm then place your left fingertips on the floor in front of you and really draw your navl in as always on your exhale lift both legs up and inhale lower exhale lift inhale lower when you lift your legs up I really want you to think of the movement coming from the side of your waist so on your exhale drop your left ribs down to your hips and lift your legs just three more two and on the last one let's hold our legs lifted lift your top leg and lower exhale lift inhale lower try to keep your right leg as lifted as you can that that way the side of your waist is working a whole lot harder just three more 2 and one lower both legs down and let's repeat exhale lift both legs up and inhale lower exhale lift inhale lower six more you should feel it a little bit more through the left side of your waist now keep your shoulders as relaxed as you can two more and on this last one let's hold our legs lifted and take big scissors you just switch and switch eight more seven six nice and big five 4 3 2 and a one well done join your legs together and then lower them down okay press yourself up to seated and let's stretch that right arm up and over for a beautiful mermaid stretch well done let's take it straight to the other side so lower down onto the left side of your body extend your legs out long in line with your body and rest your head on your arm then exhale lift both legs up and inhale lower EX exhale lift inhale lower six more again really think of using your obliques to start the movement so on your exhale drop your right ribs down to your hips and then lift your legs up two more and on the next one let's hold our legs lifted lift your top leg and lower exhale lift inhale lower just eight more keep your left leg nice and lifted you can do it five more 4 3 2 and one beautiful lower your legs down and let's repeat exhale lift both legs up inhale lower can you lift them up just a little bit higher this second time round you've got it exhale lift inhale lower keep squeezing your thighs together and try to keep your shoulders nice and relaxed just two more and on this last one hold your legs lifted and let's take those scissors you switch and switch can you make these scissors just a little bit bigger three more two and one well done join your feet together lower your legs and then press yourself up to seated reach your left arm up and over feeling a nice release through the side of your body beautiful job everyone okay let's return to our hands and our knees and then tuck your toes under and press back into a downward-facing dog really press the floor away from you with your hands and lengthen your spine then on your inhale extend your left leg up to the sky for three-legged dog then exhale shift forward to plank pull your knee to your right elbow your left elbow and then inhale extend back and again exhale pull forward tap your knee to the right the left and then inhale extend back three more you can do it try to lift that knee up as high as you can and really draw your navl up last one exhale pull to the right elbow the left elbow then inhale extend back well done pull your knee across to your right elbow again and this time just slide your knee to the left and then to the right you slide and slide just three more can you lift that knee up just a little bit higher and last one well done extend your leg up to the sky again take a deep breath in then exhale step your left foot forward in between your hands step your right foot in a little bit Bend both knees at a 90° angle and then take your hands to prayer press yourself up and let's return to our lunge series let's lunge down then step our right foot across to the left for our curtain return to Lunge and press up so you lunge down curtsy lunge and press up two more like this before we add that kick back and last one good job here we go lunge down curtsy lunge and then kick your right leg leg back as you shift your weight forward and again you lunge down curtsy lunge and kick back let's do six more like this really make sure that you're keeping your left knee bent the whole entire time working into your left glute keep breathing if you are sweating like me don't worry we are all in this together only a few more to go keep drawing your navl in thinking about your good posture just one more to go can you lunge down a little bit further well done hold your leg extended back really draw your navl in and then reach your arms forward by your ears let's lift our leg for eight and seven keep bending into your left knee five four you've got it three 2 and one ouch press up to standing take your hands behind your head and let's twist it out you twist and twist bringing opposite elbow to opposite knee let's move back towards the back of our mat and keep those twists going hopefully this movement feels really nice kind of like you're shaking in out your body a bit just four more 3 2 and one beautiful release your arms make sure that your feet are hip distance apart then take a deep breath in reach your arms up exhale release tuck your chin in and roll down over your legs then walk your hands forward and come down into a forearm plank for our final exercise of class on your inhale open out into a sidearm plank on your right arm then exhale wrap your waist and twist inhale extend your arm up and exhale switch sides so inhale reach your right arm up exhale twist wrapping your waist inhale extend and exhale switch sides let's do six more like this you can do it make sure that your elbow is directly underneath your shoulder and that you're really lifting your hips up up as high as you can especially as you wrap your waist you've got it inhale open exhale wrap inhale open exhale switch sides just two more to go and last one you can do it now let's hold through Center in our forearm plank interlace your fingers if that feels good for you and then let's walk our feet out out in in out out in in now stay with this or if you want more of a challenge to Finish class with a bang let's take 10 jumping jacks let's go you jump and jump eight more seven you got it 6 5 4 3 2 and one well done lower your knees untuck your toes and carefully lower your hips down to the floor open your hands roll your shoulders back and open through your chest then carefully lower your chest down to the floor inace your fingers behind your back and on your inhale straighten your arms and lift your chest feeling a nice stretch for your shoulders one more deep breath in and then exhale carefully release take your hands underneath your shoulders press yourself up and back into a downward-facing dog let's take one deep breath in and deep breath out then step your right foot forward in between your hands and drop your back knee place your your hands on top of your right thigh lift your chest and melt your hips forward on your inhale reach your left arm up to the sky and exhale side bend over to the right then return through Center take both hands down onto the mat and shift your hips back straightening your right leg and flexing your right foot either stay here with your chest lifted or carefully fold over your right [Music] leg then rebend your right knee and carefully heel to your foot over to the left then lower your hips coming into pigeon pose take a deep breath in really lengthening through your spine then exhale walk your hands forward finding a deeper [Music] stretch try to keep your hips parallel to the floor here and your spine nice and straight then walk your hands back towards your legs tuck your back toes under and press back into your downward-facing dog other side step your left foot forward drop your back knee and then lift your chest coming into your low lunge roll your shoulders down and back and melt your hips forward on your inhale reach your right arm up and exhale side bend over to the left then return through Center take your hands down to the floor straighten your left leg and flex your foot either stay here with your chest lifted or gently fold over your left leg feeling a nice release through the back of your left leg then rebend your left knee wiggle your left foot over to the right and carefully lower down into your pigeon pose take a deep breath in really or open through your heart and then exhale walk your hands forward to feel a deeper stretch [Music] keep your hips parallel to the floor and only lower down as far as feels good for [Music] you then walk your hands back towards your body shift your weight onto your left hip and swing your right leg around over your left on your inhale reach reach your left arm up and exhale twist over to the right hooking your left arm across your right knee return through Center and let's switch legs cross your left over your right then inhale reach your right arm up and exhale twist to the left [Music] beautiful carefully unwind and let's come to a cross-legged position in the middle of our mat let's finish class like always with one last big inhale reach your arms up to the sky and exhale lower your hands down to your heart thank you so much everyone I hope you enjoyed today's abs and booty class if you would like to see more classes like this don't forget to like this video leave me a comment share this video with a friend or family member And subscribe to my channel thank you so much again and I hope you have the most beautiful day [Music]