Rainbow targets the hips and thighs. Lying on your side while you move will require a good bit of core strength with stabilization effort from the abdominals as well.
You can do Rainbow with or without a magic circle. In this exercise, the circle is just a reference point. You can just imagine a 14-inch circle (or a rainbow) if you prefer.Difficulty: Average
Time Required: 5 min.
Here's How:
- Position: Lie on your side in a straight line from ankle to ear. Then, move your straight legs slightly in front so that you are in a banana shape. This will add stability to your position and help protect your back. A modification of the position shown is to keep your head down on your outstretched arm.
If you are working with the magic circle, the circle will be upright, balanced under your leg just above the ankle bone.
Position Check Points:- Abdominals are engaged and lifted
- Rib cage is lifted and not allowed to sink toward the floor
- Legs are straight but the knees are not locked
- The Exercise: Begin with your top leg stretched out about an inch above the magic circle.
Inhale: Keeping your leg just above the circle, trace an arc along the magic circle to the front.
Exhale: Without touching the floor, trace an arc along the circle to the back.
- Variation: A variation of this exercise is to do smaller circles. If you have a magic circle, slip your top leg inside the circle and trace the inside of the circle.
- Repetitions: 6 half circles. Work your way up to 10. Change sides.
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Tips:
- If you get a little pain in your top hip, it often means that you are working from the outside of the leg too much. Activate the inner thigh and work from the abdominals instead.
- Stay lifted. The abs are lifted, the inner thigh is lifted, and the ribs are not collapsing toward the floor.
- Keep all parts of this exercise smooth and flowing.
What You Need
- An Exercise Mat
- A Magic Circle (optional)
