 Hey everybody, next regression that I want to talk about is the rock back with abs That's one of my favorite ones So maybe you've done you've tried the plank, but you can't quite get the right position You can't quite feel those outer lower abdominals the rock back with abs is a really good starting point For anyone even if you're overweight obese and you still like your goal is to do a handstand This is where you need to start so hands and knees first thing we do is we Tuck our hips and we exhale Now from here, I should be able to feel my outer lower abdominals lots of times people won't be able to feel it after the first breath So maybe do another one And we squeeze all that air out and then the rock back is I rock my butt back toward my heels a Feet can stay like this or sometimes I actually like to put them like this as long as you keep the tension Near your butt you don't relax everything down and put the stress on your back Okay, so we talk about holding a rounded back position and a tucked pelvic position But we are holding the tension with our hip muscles and not with our back muscles So I just go like this and I'm gonna push my neck away from the ground It's like here's a morbid example that I've been trying to use as a cue pretend that Zombies are coming out of the ground and they're trying to grab your neck and you need to not let it They got pretty short arms, right? So I push my neck away from the ground I keep my rock back and then you'll see I got a nice Gradual, let's double check pretty gradual rounded back position here, and I'm just gonna hold Take a breath in through the nose Out through the mouth Now biggest point where people mess up here as you exhale people tend to I especially tend to crunch you don't want to crunch you want a Hip tuck with a gradual rounding so a crunch is more of a hinge rounding You see that one point in the middle of my back is really round, but the rest of it's relatively flat We need to kind of force the other areas there So that's the rock back With abs great starting point for a handstand preparation cycle