How to Do the Heels to Glutes Pilates Exercise

The Heels to Glutes is an advanced Pilates exercise that works your abdominal muscles, thighs and calves. It utilizes an exercise ball for more of a challenge. When performed correctly this exercise can strengthen your lower body. Follow these steps to do the Heels to Glutes Pilates exercise.

Difficulty: Challenging

Instructions

1. Lie face up on an exercise mat. Place your hands with your fingers interlocked behind your head. Keep your elbows wide and away from your ears.

2. Place an exercise ball between your ankles. Bend your knees so that your thighs form a 90-degree angle to the rest of your body and your legs point at the wall in front of you. Press your back and tailbone into the mat.

3. Engage your abdominal muscles to lift your legs straight up towards the ceiling. Bring the ball down with your legs, bending at the knees, so that it brushes your glutes.

4. Lift the ball upwards without using momentum. It should be a slow, controlled motion. Pause at the top, and then lower the ball down to the glutes again.

5. Repeat the Heels to Glutes Pilates exercise 8 times. Keep your abs engaged throughout the entire exercise. Make sure not to pull on your neck.

Tips & Warnings

• Don't perform any exercise program without first consulting your physician.
• Don't perform this exercise if you have back or neck problems. You risk further injury.

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