1. Like a Child
When learning how to do Pilates heels to glutes exercises, the child's pose is the first and most basic pose, as it helps to warm the body and is a great resting pose which can be used when you need a break during your routine. Rest on your knees with your glutes pressing into your heels. The tops of your feet should be flat on the ground with big toes touching. Lean forward, keeping your buttocks on your heels as you draw your chest as close to your upper thighs as possible and rest your forehead on the mat. If comfortable, stretch your hands overhead with palms flat on the mat; otherwise, place your hands behind you, holding your heels. Hold the child's pose as long as you like, breathing deeply and relaxing your entire body.
2. One Leg at a Time
The Pilates single leg heel-to-glut exercise is a warm up to more advanced poses, but is a great way to increase flexibility in the legs, particularly the quads. Lay face down with your chin resting on the mat, arms palm up at your sides and legs together with toes pointing. Inhale deeply and as you exhale, bend your right knee and try to bring the heel as close to your glutes as possible. Reach back with your right arm and grip your ankle, pulling the leg further down. If you cannot reach, you can use a towel, wrapping it around the arch of your foot and gently pulling down. If you would like a deeper stretch, flex your foot, pushing your heel out. Hold the single leg stretch for five to ten breaths and then gently relax and repeat with the left leg.
3. Strengthening the Legs
The heels-to-glutes exercise is a beginner Pilates core exercise which will also work to strengthen the legs. Lay on your back with your knees drawn up and feet flat on the ground. Place your hands behind your head, keeping your elbows out wide throughout the entire exercise. Inhale deeply and on the exhale lift your upper body as you lift your legs straight overhead. Hold this position as you continue to breathe deeply and then bend your knees, slowly lowering your heels down towards your glutes and then slowly lifting again. Repeat 10 to 20 lifts and then exhale down to the mat. To increase the difficulty of this exercise, you can grip a Pilates exercise ball between your heels in order to further work the inner thighs and abs.
Member Comments