Monday, November 12, 2012

Day 135-Abdominal Curls with Magic Circle Outer Thigh Squeeze

This exercise adds complication to the abdominal curl.  In this exercise the body is challenged to maintain the strength and stability of the pelvis and midline while engaging the external rotators
To do this exercise you will need a mat and a magic circle.  Start by reaching your toes through the magic circle and then placing the magic circle on the outside of your thighs just above your knees.  Then lay on your back with your knees bent and your feet planted on the ground.  Inhale into the back of your ribcage and then exhale you press outward on the circle and press your ribcage into the ground to lift your head, neck, and shoulders.  Inhale at the top and exhale as your release the pressure on the circle and lower the head, neck, and shoulders to the ground.  Repeat 8-10 times
Things to think about
You should not do this exercise if you have a diagnosis of osteoporosis
Be very aware of the movement of your pelvis in that there shouldn’t be any.  If you press out on the magic circle and you feel that your tailbone becomes heavier in the ground then your hip flexors are working!  Think about squeezing the sitz bones together to find this motion.
This exercise is extremely challenging because of the many different muscles that can step in to do what we want very small muscles to do.  If, as you squeeze the magic circle, you feel the top of the sacrum become heavy then you are using your hamstrings and your glutes instead of the external rotators. 
Imagine that your pelvis is a bowl of soup and you don’t want it to spill anywhere!

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