How to Do Pilates Heels to Glutes Exercises

If you’re looking for an exercise to tighten your abs, why not do one that strengthens your inner thighs too? The Pilates heels to glutes exercises do both. Less challenging than many other Pilates moves, Pilates heels to glutes are fun and easy to do.

Instructions

Difficulty: Easy

Things You’ll Need:

• Exercise ball

1. Lie down on your mat, back flat. Lift your legs and place the exercise ball between your ankles. Each ankle should be in the center of the ball. Keep your legs extended straight above you, creating a 90-degree angle with the floor.
2. Clasp your hands behind your head. Using your abdominal muscles, lift your head, neck and shoulders slightly off the floor. Do not use your arms to pull yourself up.
3. Bend your knees, bringing the ball down toward the floor. Stop just before the ball hits your glutes.
4. Straighten your legs, bringing the ball back up toward the ceiling.
5. Repeat Steps 3 and 4 up to 10 times, depending on your comfort level and stamina.

Tips & Warnings

• • Keep your abdominal muscles and inner thigh muscles engaged when you do Pilates heels to glutes exercises.
• • Pilates is all about control, so keep your movements steady and slow.
• • Be careful not to strain your body when you do Pilates heels to glutes exercises. If it hurts, stop. Your body may not be ready for this Pilates exercise, or you may need to pay closer attention to the instructions.