Our final warm-up is marching. In marching now we start to mobilize the legs as we incorporate all of the warm-ups before. So there's an element of neutral pelvis from pelvic tilt. You'll be breathing. The arms are active. The pilates curl is in effect, with the head, neck, and shoulders up off the mat, and then we move the legs.
So from here, start with your head, neck, and shoulders lifted up off the mat, Madeline, and hover your arms up about the height of your abdominals. Then lift both knees simultaneously up to a table top position. So in table top, your ankles are in line with your knees. Try not to cheat and bring your heels up here. You want this angle because this is what's challenging to the lower abdominals, which is what your working.
Now lower your right leg toward the mat on an inhale, then exhale, lift the knee up. And lower the other leg. Inhale through the nose. Exhale through the mouth, and continue. Inhale lower. Exhale up. And again. And exhale, lift.
Now she's getting good at this so let's start to flow it a little bit more. Lower the right knee and then past the left knee. There we go. Inhale, and exhale. One more time. Deeply inhale and exhale. Then bring both knees back up to table top position. Lower your head, neck, and shoulders, and then lower your feet with control down to the mat. And that's our marching.