Day 138- Abdominal Curls with Magic Circle Assistance

This exercise uses the resistance of the magic circle to assist in the abdominal curl.  The circle aids the narrowing of the ribcage.

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 on the ground.  Hold the magic circle above you with your arms straight and your palms facing the circle.  Inhale into the back of the ribcage and exhale as you squeeze the circle and lift the head, neck, and shoulders.  Inhale at the top and exhale as you lower the head, neck, and shoulders to the ground.  Repeate 8-10 times.

Things to think about

You should not do this exercise if you have osteoporosis.

Narrowing the ribcage is a movement that is hard to find.  It is so important to be sure that you are exhaling completely so that the diaphragm can release fully.  Then the ribcage can narrow and the abdominals can be engaged without compressing the spine.

The shoulders should be plugged into the shoulder socket and the shoulder blades should be sliding down and around the back.

Day 134- Oblique Abdominal Curls with Magic Circle Inner Thigh Squeeze

This exercise will add the support of the midline to the rotation of the thoracic spine in the oblique abdominal curl.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent, feet planted on the ground and the magic circle between your thighs just above the knee.  Inhale into the back of the ribcage and exhale as you squeeze the magic circle.  Continue exhaling as you lift the right elbow and shoulder girdle and reach it toward the lift hip, thigh, and knee.  Inhale to return to the beginning and then repeat on the other side.  8-10 times alternating sides.

Things to think about

If you have a diagnosis of osteoporosis you should not do this exercise.

Often in oblique abdominal exercises the pelvis tends to roll from side to side.  In this exercise you want to be sure that both sides of the pelvis are even and the pelvis should be still as the upper body moves.

Be aware that you are moving the entire upper quadrant evenly.  Often people reach just the elbows to the opposite knee, when in fact the entire shoulder and even ribcage should lift.

Day 133-Abdominal Curls with Magic Circle Inner Thigh Squeeze

This exercise adds inner thigh strength to the abdominal curl, which will create a full body exercise that emphasizes the importance of the midline.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your hands clasped at the base of your skull and the magic circle between your bent knees with your feet planted into the ground. Inhale into the back of your ribs and then exhale as you simultaneously press your ribcage into the ground to lift your head, neck, and shoulders and squeeze the magic circle with your inner thighs.  Inhale as you release the inner thigh squeeze and the head, neck, and shoulders to the ground.  Repeat 6-10 times

Things to think about

You should not do this exercise if you have osteoporosis.

Imagine as you are doing this a full body hollowing.  Allow your spine to be supported by your midline in a deep and meaningful way.  It is a great idea to standing up and walk around after this exercise to see if you can find the same midline support in standing as you can with the magic circle.