Seated Legs with the Pilates Magic Circle

Seated Legs with the Pilates ring is the perfect Pilates exercise to
tone the inner thighs and the abdominal muscles and lift the pelvic
floor.
Seated Legs is done with the Magic Circle, or sometimes using a
fitness ball.

Starting Position
Sit on your sit bones, on the edge of a firm surface like a chair or
Pilates reformer.
Put the magic circle between your legs, just above the knee.
Your spine is long and tall. Tail bone drops toward the floor as the
top of your head reaches for the sky. Make sure that your shoulders
are over your hips.
Legs are parallel and feet are flat on the floor with toes pointing
forward.
Drop your shoulder blades down your back, and keep our ribs in, as you
cross your arms in front of your chest with your elbows up.

Workout
Engage : Scoop your abdominals by pulling them in and up. Activate the
pelvic floor.
Some people have a hard time getting in touch with the pelvic floor
muscles.
Seated Legs, once you get started, will help you feel them but try to
engage the pelvic floor before you begin.

Inhale and squeeze the Pilates circle and hold for three counts.

Exhale and use control as you slowly release the circle.

Repetitions : Do 6-8 repetitions. Keep your abdominals and pelvic
floor lifted throughout.

Tips
Keep your shoulders dropped.
Breathe deeply into the sides and back.
Note that this exercise incorporates all the elements of a Kegel
exercise, keeping the pelvic floor and abdominals engaged throughout,
making it a perfect exercise for rebounding from pregnancy.
Benefits
Strengthens the abdominal muscles, the inner thighs and the pelvic
floor.

See the picture here : http://www.style-pilates.com/pilates-seated-legs.html