 Hi guys, today I wanted to show you the all four belly lift and some progressions for it. So I've got Maddie here. Maddie, could you go hands and knees on the table for me? Head that way. Okay, so step one, give me an exhale. And I want you to pull your belly out towards the ceiling just like that, okay? Hold that right there. Don't try to do any more. Shift your weight so your nose is over your fingertips. Yes, and hold that right there. Reach your arms through the table for me. Yes, I like that. Okay, hold that position there and breathe into my hand back here. There you go, deep breath in your nose, out of your mouth. All the way. Make it so that the camera can hear you. You see, so if you're spilling your back up here and this is gonna open this up a little bit. Maddie, relax for just a second. So next progression, I'm gonna try to get her to alternate her arms a little bit. So let's set up again. Yeah, hold that right there. Shift your weight forward just a little bit more for me. Now I want you to push your right hand into the table and pick your left one up. There you go, just try not to fall. Breathe back here. Exhale all the way. When you get that full exhale, you'll feel the abs kick on here a little bit and you wanna hold that for your inhale. Good breath, good job. But don't work with her, just give that. Okay, flip arms for me. Slide your weight up forward. There you go, now breathe through the table. So next progression, there's one more. Are you ready for this one? Mm. Okay, so you're gonna set up the same way. So give me that exhale. Yes, belly's up, I like that. Okay, now before you pick a hand up, I want you to pick both your knees off the ground. Just like that, hold that there and pick up this hand. There you go, and then she's just gonna breathe back here. Relax down for me. I don't want her to die. But those are the progressions. So there's three ways. Once you can alternate from your knees, I want you to try from your feet. Thanks.