Day 82- Magic Circle Outer Thighs Bridge

This exercise is intended to continue strengthening the abductors and external rotators while practicing segmental movement of the spine in the bridge

 

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and your feet planted into the floor.  Place the magic circle around the outside of your thighs just above the knees.  Inhale to prepare and then exhale as you press out into the magic circle maintaining a neutral spine.  Maintain the pressure out on the circle as you inhale then exhale as you roll up the spine starting with the pelvis, continuing the bridge vertebra by vertebra until you are resting on your head neck and shoulders.  At the top inhale into the breastbone and then exhale as you roll down the spine one vertebra at a time.  Continue to press out into the magic circle the entire time. Repeat this exercise 6-8 times.

 

Things to think about

Be sure that you are pushing out on the circle in neutral spine before you rock your pelvis to your belly button for the bridge.  This will help isolate the pelvic floor, which then lengthens the low spine. 

 

It is also important that the weight of your body is distributed through the center of your feet.  Often when pressing out on the circle the tendency is to allow the feet and ankles to roll to the outside of the foot.

 

Day 81-Magic Circle Outer Thighs

Magic Circle Outer Thighs

 

This exercise is intended to strengthen the abductors and external rotators of the hips, while engaging the lower abdominals and pelvic floor.

 

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and your feet planted in the ground.  Place the magic circle around the outside of your thighs.  Inhale to prepare, and then exhale as your press both thighs out into the magic circle.  Inhale as you release and then Exhale as you press out again.  Repeat this exercise 10-12 times.

 

Things to think about

It is very easy to recruit larger muscles during this exercise.  It is important as you execute this motion while keeping your tailbone grounded, and the spine neutral.  The pelvis shouldn’t move. 

Day 44- Outer Thigh Press with Theraband

This exercise helps find the hip abductors and rotators that aid in pelvic stability.

 

To do this exercise you will need a theraband and a mat.  Start by lying on your back with your knees bent and your feet planted on the ground.  Wrap the theraband around your thighs just above your knees and tie a knot.  Begin inhaling as you imagine the back of your ribcage expanding, and then exhale as you engage your abdominals and pelvic floor.  Once this has happened then gently press out on the theraband equally with both legs.  Then as you inhale allow your legs to release to a neutral position.  Repeat 8-10 times

 

Things to think about:

It is important to keep the bottom of your feet on the ground without rolling to the sides of the feet. 

 

Keep your pelvis as still as possible, this exercise is about isolating the movement of your legs from the movement of your pelvis.

As always remember to exhale all of the air out as you engage your abdominals