(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
Setup for Heel Beats:
Action for Heel Beats.
- Lie on your stomach your head on your hands, and your heels together in Pilates stance..
- Scoop your abs, clench your glutes...
Use your glutes to raise your legs off the mat.
- Briskly beat your heels together.
(Classical Pilates Technique: The Side Kick Series: Heel Beats , Scroll right>>>...)
Classical Pilates for Beginners:
The Side Kick Series: Heel Beats
Level: Beginner, Repetitions: Two sets of 10.
(In classical Pilates Exercise, Inner thigh lifts and circles preceeds the Heel beats).
Front and Back Kick
Roll over onto your opposite side with your head resting on your arm.
Align your arm, body and legs along the side of your mat.
Classic Pilates Cueing:
- Lift, beat your inner thighs together!
- Long legs! Scoop deep! Clench the butt!
- Works the abs, back muscles and gluteus maximus.
Don't let an injury or weakness stop you!
There is always a modification. Take your time and find the right one for you.
If in doubt, seek advice!
- Scoop your abs, - make a house for a mouse!
- Work your glutes, not your hamstrings!
- Keep the body long and strong on the mat.
- Back or hip pain - Scoop the abs, clench the buttocks and slide the legs apart and together again.
Do it slowly and for fewer repetitions.
Classical Pilates Technique: The Side Kick Series: Heel Beats , © Bruce Thomson, EasyVigour Project