How to Do Heels-to-Glutes Pilates Exercises

Pilates is a gentle yet dynamic form of exercise that works to stretch and build strength of the body's core muscles without causing excessive growth of muscle mass. Often used as a form of therapy, pilates can be enjoyed by people of all ages and fitness levels. With a few simple tips, you can add a new exercise to your regular pilates routine.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Carpeting or soft yoga mat
• Exercise ball

1. Lie flat on your back on a soft surface. You may lie directly on carpeting, or use a soft yoga mat.

2. Lift your legs straight into the air, and use your hands to lift your exercise ball between your legs. Grip the ball with your ankles and release your arms.

3. Place your hands behind your head, lifting your upper back slightly and allowing your chin to come to your chest. Keep your elbows opened wide so that your head and neck can relax into your hands. If you feel pain or stress in your neck, or if you have experienced a neck injury, relax your shoulders and upper back, allowing your head to rest on the floor.

4. Bend at the knees, bring your heels to your glutes, and then lift the ball again so that your legs are straight. Keep your toes pointed slightly as you grip the exercise ball firmly with your ankles.

5. Complete 8 to 10 sets of the heels-to-glutes pilates exercise before relaxing your legs to the floor and releasing the ball.

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