*Advanced* abs mat flow. NOTE: At the beginning of the video I say intermediate mat flow. I thought about it after I filmed and decided the inversions make this flow advanced :)

No props

Class notes:
1. Warmup (1) cat/cow
2. Bird dog (1) left arm and right leg extended - draw elbow to knee, reach back out, (2) extend arm and leg and hold - open and close arm and leg, (3) combine 1 & 2: open, close, elbow to knee, reach out long, repeat, (4) repeat 1-3 on opposite side
3. Supine abs (1) hands behind head, crunch and march legs when chest lifts, (2) lift both legs to table top as chest lifts, toe taps as chest lowers, (3) dead bug, (4) chest lifted, arms long by sides hovering over mat - double leg toe taps, (5) pump arms as legs lower and lift, (6) head on mat, arms to T, legs in table top - tilt knees to right and left, (7) add can-can kick when knees are tilted to one side, (8) tick tock
4. Inversions (advanced) (1) double straight leg stretch, (2) jackknife, (3) legs to ceiling, hips on mat, draw circles with legs, keeping legs together, (4) corkscrew
5. Cool down (1) feet wide on mat, windshield wiper knees side to side, (2) pelvic rocks, (3) pelvic clock in one direction, reverse direction

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.