Episode 9.2 movement snack this week, what we are going to focus on is having our kids in the kitchen with us. And I want you to do something a little bit different than some of the exercises I've had you do in the past. What we are going to focus on this week is something that I like to call abs in the kitchen. And it is different exercises that I will do while dinner is cooking. So it is usually plank type exercises. And then I'll just do some fun different series. I like it because we have tile flooring, so I can wear socks. And I'll just get down and kind of move through different workouts, so to speak in the kitchen. And that's pretty much what I'm going to have you do this week. There are many times that will say that we don't have time to exercise. And my goal is always to help you find ways to move more in your everyday life. And even if you don't have time to exercise, if you find little snippets throughout the day, where you are creating movement you are in essence exercising, it may not be that traditional sense of exercise. And yes, my goal would be to get you there at some point. But in the meantime, why not have fun with five minute workouts or little snippets of movements that you can get throughout the day to start to help you feel better moving more. And then as time goes on, you'll start to want to do more movements and exercise. So this week, and feel free to have your kids do it along with you. But we are going to do different AB workouts in the kitchen. And what I'm going to recommend you do is go down into a plank position and I will make a video of this for you as well. So you have a guide, we're going to go down in plank position. And then we are going to do kind of like mountain climbers but instead of our feet lifting up off the floor, they're just going to be sliding on the floor. So mountain climbers with the toes never leaving the floor. Hopefully that makes sense. Like I said, I will have a video that will be in form fit mom community and also in our Instagram raising underscore healthy humans. So we are going to do mountain climbers and then we are going to hold plank then we are going to go into side plank. So it's a side plank tee back and forth from right to left. And I'm thinking about 30 seconds of each exercise. So 32nd mountain climbers 32nd plank, cold 30 seconds side plank to tee, so right to left to right to left for 30 seconds and 30 seconds of spider climbers. So instead of bringing your knees straight in, we're going to bring it to the outside of our hands and I will make sure to show you how to do this. But one knee is coming up towards that outside hand and then switching and you can do this where you're just kind of tapping it up or you can do it where you are jumping it up as well. So that's another 30 seconds. And then we're going to finish it off with a plank knee drop. So back in that plank position, we're going to drop our knees towards the kitchen floor for 30 seconds and you can do one knee if you need two at a time or you can do do both knees at the same time. And that will be two and a half minutes and if you do two rounds of these you will have done five minutes of ABS in the kitchen. I am going to make a video of this so that you are able to see the exercises and also I will provide modifications. Now if you are someone who has split ABS diastasis recti. I do not recommend these exercises unless you have learned how to control the pressure within your core. If not, let me know because I love to help people with this as well. And that is your movement snack for the week. So a little bit different Rather than the ones in the past, but hopefully it's going to provide you with some fun and some core work. I hope you enjoy and I will talk to you next week.