Pilates: Heel Squeeze
VideoJug presents a simple but effective exercise for toning and strengthening your gluteus and hamstring muscles. The Pilates Heel Squeeze is very effective when performed properly, so watch this film to learn how.
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Step 1:
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To prepare
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Lie face down on your mat with your forehead resting on your hands. Rotate your legs out, pick your feet up and join them together.
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If you notice any discomfort in your lower back in this position, place a towel or small support just underneath your hips.
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Step 2:
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The exercise
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Inhale to prepare, exhale push your feet together and squeeze the backs of your legs and your backside. Inhale to hold, and exhale to relax.
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Repeat this 5 times maintaining your abdominals firm and shoulders down throughout.
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When you finish, bring your legs down and relax back onto your heels.