Pilates: Heel Squeeze
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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.
Step 1: To prepare
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.
If you notice any discomfort in your lower back in this position, place a towel or small support just underneath your hips.
Step 2: The exercise
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.
Repeat this 5 times maintaining your abdominals firm and shoulders down throughout.
When you finish, bring your legs down and relax back onto your heels.