Seated Twists sit on your bottom- chest up lean back keeping back as straight as possible grab your weight hands in middle, arms slightly bent twist body to one side hold for a count of two and twist to ther side repeat for 20 reps stretch out abdominals and back; then repeat for another set Keep that core burning though every twist by lowering down as far as you can confortably while keeping your back straight.  The lower you go the more core muscle you work.   Build that core one muscle at a time. NOTE: If you have a bad back don't start out leaning back so far.  You want to stregnthen the muscles to avoid injury while creating a great core. Don't Forget to sign up for Sign up soon to book your space! Space limites, class fills up fast. www.aerocore@gmail.com Our Next Kamps.    January 27th (Next 515am Kamp) (Book Space now Space limited! Discounts apply for early, paid in full registartion)

Bottom Lifts on Ball Begin by placing hands by your sides and bottoms of feet on top of ball Lift lower back up off of floor, pressing heels into the ball Lower body back down almost to the ground and repeat lifting back up Repeat for a set of 15 to 20- stretch and repeat for another set Reshape that bottom!     Sign up for our email list and recieve emails, discounts, and early notices to any events, classes, or kamps.   NOTE:  For more advanced bottom lifts you can repeat the same move with one leg lifted off of the ball.  Than switch legs and repeat. Really isolate that glute and hamstring.

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