 Hi everyone. This video has a bit of a restriction because I have my microphone here and I'm gonna need to hold it because I can't put it in my pocket. This is rocking. So rocking is a good floor-based exercise. I like to use it in warm-ups. It's good for reflexively turning on the abdominals, teaches you how to flex your back, round your back, relearn how to achieve those positions, maintain them, and there's plenty of ways that you can progress it. Today we're gonna talk about level one. This is just rocking, okay? So I'm gonna hold my mic. I hope it doesn't mess me up. Okay, and we're good right here. So I'm just laying down on the ground. Try to show you more of the moneymaker here. My legs are up like this and it just looks like this, right? Okay, so I don't know if you noticed. My first one, I really hit the ground hard. Sorry, I hope that wasn't too loud for you. I hit the ground pretty hard. On the second one I smoothed it out and it was more like a like a half moon, like the a crescent moon was rolling back and forth, like a cylinder was rolling, whereas the first one it was like thud thud. Okay, the goal is to even this out. I want your back to be very gradually curved. I don't want it to be flattened one place bent a lot in another and then flatten the second place. Okay, so that's the goal. Couple ways. How can we progress this? If you find this difficult, grab onto your knees and just rock that way. Try to rock all the way up and back. Okay, if that's easy enough, here's our microphone challenges. We're gonna leave it on the ground and see if that works. You can grab your toes and do something very similar. Hey, it worked. So that extra reach, got it, forces you to close down in the front and open up in the back. So it works really well there. If you want to reach further, cross your hands. I don't even know if I should try this. Got it. You probably hear me so well. So also, next progression after that, try not to hold on. Try to keep your reach really active rather than a grip thing. Okay, so I'm just gonna put my hands on top of my toes when I do it that way. And you'll see I thud it again because the ground's starting to hurt my back because this linoleum isn't very soft. What else can we do? We can do other variations. You can reach more on one side than the other. You can keep like an inside reach and then an outside reach like this. Feel free to experiment, but this is a good abdominal warm-up, especially after a long day. Just roll around. Don't think about anything and use it as five minutes of meditation time.