Classical Pilates Mat Online Workout: The Side Kick Series: Heel Beats

(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:

Lie on your stomach your head on your hands, and your heels together in Pilates stance..
Scoop your abs, clench your glutes...

Action for Heel Beats.

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.
Previous Exercise: Small Circles (In classical Pilates Exercise, Inner thigh lifts and circles preceeds the Heel beats).		Next Exercise: 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!

Purposes:

Works the abs, back muscles and gluteus maximus.

Precision Points:

Scoop your abs, - make a house for a mouse!
Work your glutes, not your hamstrings!
Keep the body long and strong on the mat.

Modifications: 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!

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.

Classic Pilates Mat Exercises Online: Side Kick Series: Heel Beats