 Hello everybody, next up in our handstand progression is the supported short-seated abs. So this is one of the more intro level kind of exercises. This is for those people who are trying to start to get more comfortable with loading the wrist, loading the hand, learning how to kind of flatten the hand out, spread the fingers, but also keeping the abdominal contents kind of pulled back in toward you and not arching your back up like this. So to get set up, you want your knees above your hips and you want to sit down. Okay? I've got my trusty couch here in my trusty living room and we're gonna start here. So here this is just a little back pad on the couch. I'm gonna push down. I'm gonna make sure I take away all of the slack in the cushion that I'm sitting on. I'd prefer this to be a little bit more firm really. And same thing with my feet, but this will work out because I'll take some of the some of that slack out. First step, we're gonna get up tall. I'm gonna stop looking down like this. I'm gonna round my back and I just let my tailbone kind of sink down toward the ground. That gets me the nice back and pelvic position that I'm looking for and then I'm gonna just gently press my hands down in the ground. Now if I can hang on to my position, I'm not crunching to push down, right? I'm just pushing down, keeping my head kind of like tall up in the air and I'm holding this. And then the challenging part is breathing without losing all of that position that you just set up. When you exhale, think about drawing your belly back toward your spine. Try to get all the air out. And as I do a couple breaths, I can kind of settle into a position that feels a little bit more comfortable, a little bit more correct. Now if I'm coaching this, I'm looking at your lower rib cage down here and I don't want that to shoot forward on an inhale like this, okay? I kind of exaggerated it. It's usually not that pronounced. Sometimes it is that pronounced, but that's something to look for. One more thing to look for is I want your upper back to expand on the inhale. That means that I'm keeping this rib position really good and I'm keeping those abdominal contents kind of cinched inward. And when I get that, I feel a lot of tension go away in my neck. You may or may not feel that. I am particularly tuned in to what my body is doing, probably to a fault. But those are things to look for. So you can just film from the side kind of like this. I chose this view for a reason and that is the supported short-seated abs.