Pilates Advent Calendar Day 19: Heel Squeeze
Photo by Matt Wilson
Today’s exercise is good for strengthening the hip extensor muscles, i.e., the buns: heel squeeze!
Starting position: Lying on your stomach with your legs bent so that your heels come together but your knees are apart. Your feet will be lifted up off the floor. You can rest your forehead on your hands.
Exercise: Exhale and squeeze your heels together so you feel the gluteus maximus (butt) muscles engage. As you do this, make sure that the front of your hips stay on the floor — don’t let them crease and lift up. For more challenge, you can press your heels slightly up to the ceiling; however, make sure that this movement comes from your hip joints, not from arching your back. Inhale as you release the squeeze. Complete 10 repetitions.
Come back tomorrow for a more advanced, classic Pilates exercise!
Heather Glidden owns Willow Wellness Studio in downtown Ann Arbor where she teaches Gyrotonic and Pilates and practices massage. She is passionate about helping people to learn more about their bodies. Got a body question? Email her at info@WillowWellnessStudio.com and she will do her best to answer it or find someone who can!