Keeping your legs straight, lift your thighs off the mat so only your pelvis is touching the mat. Hold the position, and squeeze the magic circle 10 times. You should feel this in your inner thighs and glutes
Curl up — vertebrae by vertebrae — into a bridge position, keeping your body in a straight line from your chest to your knees. Hold the bridge and squeeze the magic circle 10 times. You should feel it in your inner thighs and glutes.