Get ready: Sit on the floor, bending your legs in front of you, and place your feet flat on the floor. Place the circle between your legs right above your knees. Sit tall with your arms straight out in front of you.

Start: Inhale, and while you're exhaling, lower back, tucking your pelvis under and drawing in your abs. While you're doing this, squeeze the circle between your legs until your lower spine touches the ground and all the air is out of your lungs. Hold for one inhale before exhaling and rounding back up to a seated position. Repeat 10 times.

Muscles used: Core, inner thighs and glutes.

Lower and lift

Get ready: Lie down on your back and place the circle between your legs right above your ankles. Place your legs straight up in a 90-degree angle. Bring your hands behind your head and gently lift your head, neck and shoulders off the floor, looking toward your belly button.

Start: Inhale and lower your legs down toward the ground until you reach a 45-degree angle. Then exhale, and bring your legs back up to a 90-degree angle, drawing in your abs. Repeat 10 times.

Muscles used: Core, inner thighs and glutes.

Hip bridges

Get ready: Lying on your back, rest your arms down by your sides and place your feet flat on the floor. Put the circle between your legs, right above your knees.

Start: Inhale and squeeze the circle, holding the squeeze as you exhale and lift your hips toward the ceiling. Inhale at the top and keep squeezing the circle. Begin exhaling, and slowly lower your spine to the mat, one vertebra at a time, until your glutes are resting on the floor. Repeat 10 to 12 times. To make this harder, hold for one to three breaths when your hips are lifted toward the ceiling, or pulse the circle at the top.

Muscles used: Glutes, inner thighs and hamstrings.

sunday@tribune.com