This exercise is intended to strengthen the inner thighs while practicing the segmental movement of the spine from the bridge.
To do this exercise you will need a mat and a magic circle. Start by lying on your back with the magic circle between your thighs. The magic circle should be located about three inches above your knees. On the exhale squeeze the magic circle and engage your lower abdominals. Then, inhale into the back of your ribs and exhale as you begin rocking the pelvis towards the belly button. Be sure to keep squeezing the circle as you continue to lift the pelvis into the air, until you are resting on your head neck and shoulders. Inhale at the top and then exhale as you lower the spine slowly to the floor one vertebra at a time, and finally inhale as you release the magic circle. Repeat 6-8 times.
Things to think about
This exercise challenges the inner thighs and pelvic floor. It is important to remember to maintain the segmental movement of the spine even though some of the larger muscles are working.
Be sure to engage the abdominals with every exhale.