This exercise is intended to strengthen the adductors of the thigh (inner thighs). I often like to call the inner thighs the gateway to the pelvic floor, and so this exercise help create pelvic stability.
To do this exercise you will need a mat and a magic circle. Start by lying on your back on the mat with your knees bent and your feet planted in the ground. Place the magic circle between your thighs about three inches above the knee. Inhale to prepare and then exhale as you squeeze the magic circle with your thighs. Inhale as you release the circle and then exhale as you squeeze again. Be sure that these repetitions are slow and meticulous. After ten squeezes, hold the magic circle slightly squeezed and then begin a set of 16 pulses. Try to keep the magic circle slightly squeezed the entire time. Then to finish, squeeze the magic circle as much as you can and hold it for five breaths.
Things to think about
The body will get this exercise done, so it is important to make sure that you are using the inner thighs and the inner thighs only. Often the hamstrings are recruited and cause the pelvis to become tilted posteriorly (rocking towards the belly button), and at other times the hip flexors are recruited and cause the pelvis to tilt anteriorly (rocking towards the tailbone). It is important to maintain a neutral pelvis as you squeeze the magic circle.