instant keto inhale lower exhale lift the front ribs are pulling it inhale the lower exhale lift good it's okay if you're only getting this top portion right those are important little muscles too don't worry too much about the low torso right now the heels pressing in is just helping you stabilize down there good so let's go for four more four and lower three and lower two and lower come up to the top and hold let's pulse it out for eight eight seven six five four three two one release nice work use your hands to close your legs it just helps the groin and the inner thighs get a break if you use your hands and bring the knees together good one more exercise y'all we're almost there this is not the time to quit this is the time to dig deep you can do it alright so we're gonna do 30 60 90 s you can keep your legs straight you can also softly bend them so you got some options here if your back says umm no thank you I am a little bit nervous then just reduce the range of motion you don't have to lower it as far if you want to up the ante grab one of your blocks or grab a little couch pillow that you probably have one nearby just slide that between your shins and hug in it just creates a little extra muscle activation for this I like to tuck my thumb's underneath my

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