Day 80-Magic Circle Inner Thighs with Bridge

 

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.

 

Day 79-Magic Circle Inner Thighs

This exercise is intended to strengthen the adductors of the thigh (inner thighs).  I often like to call the inner thighs the gateway to the pelvic floor, and so this exercise help create pelvic stability.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back on the mat with your knees bent and your feet planted in the ground.  Place the magic circle between your thighs about three inches above the knee.  Inhale to prepare and then exhale as you squeeze the magic circle with your thighs.  Inhale as you release the circle and then exhale as you squeeze again.  Be sure that these repetitions are slow and meticulous. After ten squeezes, hold the magic circle slightly squeezed and then begin a set of 16 pulses.  Try to keep the magic circle slightly squeezed the entire time.  Then to finish, squeeze the magic circle as much as you can and hold it for five breaths.

Things to think about

The body will get this exercise done, so it is important to make sure that you are using the inner thighs and the inner thighs only.  Often the hamstrings are recruited and cause the pelvis to become tilted posteriorly (rocking towards the belly button), and at other times the hip flexors are recruited and cause the pelvis to tilt anteriorly (rocking towards the tailbone).  It is important to maintain a neutral pelvis as you squeeze the magic circle.

Day 43- Inner Thigh Squeeze on Slomo Ball

This exercise adds inner thigh strength to pelvic floor and low abdominal engagement with the breath.

To do this exercise you will need a soft ball and a mat.  Start by lying on your back with your knees bent and your feet planted on the ground.  Put the soft ball between your knees.  As you inhale expand the belly and the ribs. Then, as you exhale allow the ribs to narrow, your belly to hollow and then squeeze the ball as you engage your abdominals and pelvic floor.  Release the ball as you inhale and then exhale and begin the process again.  Repeat 8-10 times

Things to think about:

I like to call the inner thighs the gateway to the pelvic floor.  As you are exhaling and squeezing the ball use the inner thigh work to help you find the lift in the pelvic floor.