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(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.
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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>>>...)
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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).
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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.
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Classic Pilates Cueing:
- Lift, beat your inner thighs together!
- Long legs! Scoop deep! Clench the butt!
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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.
Classical Pilates Technique: The Side Kick Series: Heel Beats , © Bruce Thomson, EasyVigour Project
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