Indaba: Next we will work on is the mid area.

What hell do is bring up his right elbow and his hand on ear area and he will bring the right elbow to touch the knee area. This will work the core mid area. You want to do this at least ten times, anywhere between 10-20 times. This will come up to at least 30 seconds, and begin.

This works the mid area, right in this area here.

Thats four five six seven eight nine ten and switch and you were doing up this side again, this works the mid area and get the areas that you need in the mid area, your center, and begin.

One two three and this also works a little bit on balance too in your core area, four five six seven eight nine ten.

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Again, that was the mid area.

Next, we will get is the upper body.