Hi guys .
Welcome or welcome back to my youtube channel .
My name is Jasmine mcdonald and I post ballet and fitness related videos every single Tuesday , Thursday and Sunday .
I'm so excited to share this core record with you guys because these are the exercises I literally do daily before my ballet classes every Monday to Friday .
Let's get started with some toe taps pointing our toes , just tapping our toes down enough , keeping our knees bent , 90 degrees .
Don't lift your lower back off the floor and keep your core engaged .
Keep going 40 seconds on as usual 10 seconds off as you .
Yeah , I'm about to fade away cause every time I wake up , I feel like it's my day , something's going wrong .
My thought again , it goes up in my brain all of a sudden , I don't look at anything the same way .
Got a build up of my thoughts sitting in an ashtray .
I'm sorry that I'm so inconvenient .
OK .
Just let me be finishing in 321 , take a quick 12th breather .
Give yourself a hug and next one , we're gonna lift our head and our neck off the floor and we're going to flex 1 ft to hover off the floor and bring it back to where it started and then go to the other side , kind of like bicycles .
But keeping your core engaged here , lifting your head in your neck .
Don't let your lower back lift off the floor .
Keep going 35 more seconds .
You could be the change I need today .
I promise fell this way .
I really hope that you will choose to stay through the a soldier and tell me what it's I so you try to stay Sean is .
Yeah , finishing in 321 .
Amazing .
Give yourself a quick 12th breather .
After this , we're going to be putting our hands underneath their lower back for some support , lifting our head and their neck off as an option .
And we're going to be beating our legs all the way down and all the way up , lowering our legs down to hover off the floor and then going all the way back up .
Keep going a need like nothing guys finishing in 321 .
Now for the next one , we're going to be keeping our hands underneath our bum again with our knees straight and parallel feet together .
We're going to lower our legs all the way down , take them back up and lift our seat off the floor like our feet are on some strings .
You can also do this with a partner and they push your legs down .
This one really gets your lower transverse abdominals keep going .
I guess you try to stay Vegas but I know you too long .
Blue eye , your blue eyes fade too gray is your favorite .
So , finishing in 321 .
Amazing .
Now , this one I usually do in the very beginning of my day to get my core engaged to start my day .
But I put it in the middle as a little bit of a break and he'll reach your arms above your head and exhale .
Peeling up all the way .
Pilates , roll ups each individual vertebrae coming off the floor and then going back the same way that you came .
Keep going .
You told your friend I and tell me what's wrong .
Why , boy , because you try to stay , take a smile .
What I'm known ?
You too .
Oh , boy .
Fades are gray and relax .
Beautiful work .
Next one , we're going to be propped up on our elbows for some bicycles .
Keep your core engaged by making sure that your back is really straight from your head to your low back .
Keep going 40 seconds of bicycles switch the opposite way at the halfway point and finishing next one , we have 40 seconds of a V hold .
So sitting on your bum legs are bent , 90 degrees toes are pointed .
Take your back to a vertical position and let's get started .
See if you can try the same thing with your legs turned out toast towards the corners and hinge back a little bit more .
This one's a lot more challenging and relaxing .
Next one , we're going to be starting in a little fetal position in a little ball pointing our toes just tapping our big toe to the floor .
And then as we ax how we're going to lower our back and our legs as low as we possibly can to come back up to a little ball .
Keep going and relax .
Next one , we have a 42nd plank with double knee taps .
So get ready to swing your legs behind you on our elbows .
We tap both knees at the same time down and up .
It is easier said than done .
Keep going .
Finishing in 321 .
Swing your legs around , lay back on your back , take your hands either underneath your bum or into a first position .
And we just finish with regular leg lowers .
If you have a partner , feel free to have them push your legs down to come back up .
This one is really , really good for your core , really integral in your dance training .
Keep going .
Finishing in 321 , amazing work guys .
You are done .
Thanks so much for joining me today again .
I use these exercises five days a week every day .
So feel free to implement them before your dance training .
Have a great rest of your day .
Stay safe , happy dancing and bye now .