The next exercise I am going to show you is
called a roll over. Again, you are going to start with your back flat on the mat, face
up, your hands are on the floor. Again, you are going to extend those legs up to the ceiling.
This time you are going to keep your hands on the floor when you lift. You are not going
to support your hips with your hand. Navel to spine, abs is tight. The pressure of your
body is going to come on your shoulders so make sure when you roll over you don’t roll
over to your neck or your head; only onto the shoulder blades. Keeping the abs engaged,
inhale and exhale as you lift. Legs are going to come all the way over the head trying to
touch your toes to the floor, separate those legs at the top, twist and slowly roll down
without falling to the floor; one vertebra at a time. Connect those heels, point your
toes, lower half way down and exhale start again. Toes to the floor, separate those legs
and slowly come down. Perfect. Connect, exhale, lift, and come over, separate.