To do this exercise you will need a mat and a magic circle. Start lying on your side and thread your ankles through the inside of the magic circle. Use the bottom ankle to support the magic circle in a perpendicular position to the floor. Inhale into the back of the ribcage and then exhale as you lift the top leg and press the leg into the top of the magic circle. Inhale as you release. Repeat 8-10 times.
Things to think about
Making sure that your legs are lined up with your pelvis is especially important in this exercise. Reaching your heel as far away from your center as possible will allow for the most strength to be gained by your pelvis.
This movement is not huge, but it is hard. Pressing against the magic circle allows for greater resistance to be applied to a smaller range of motion.