Heel Beats

Heel Beats is an effective Pilates exercise that strengthens the gluteal muscles, hamstrings and the lower back. This exercise activates the posterior chain and helps tone the legs while improving stability in the lower back. It is great for developing the muscles in the back of the body, and can be a nice end to a training session for the lower body.

Correct execution

How to perform Heel Beats correctly:

1. Lie flat on your stomach, with your head resting on your hands and your legs stretched straight out behind you.
2. Lift your legs slightly off the floor, while keeping your stomach activated and your lower back stable.
3. Keep your legs straight and start by "hitting" your heels together in small, quick movements.
4. Maintain controlled breathing while keeping your head, neck and spine in a neutral position.
5. Continue the movement for 30 seconds to 1 minute before slowly lowering your legs back to the floor.

Common mistakes

To ensure proper technique, avoid the following mistakes:

• Lower back hyperextension: Keep the core engaged to prevent the lower back from swaying.
• For fast movement: Perform the movement slowly and controlled to achieve maximum muscle activation.
• Tense shoulders: Make sure your shoulders remain relaxed while performing the exercise.

Video Demonstrations

These videos demonstrate proper technique for Heel Beats :

Modifications and variants

Adapt the exercise to your level:

• Beginner: If you find it challenging to lift your legs high, you can start with small lifts and gradually increase the height.
• Advanced: Increase the speed of the heel movements to make the exercise more challenging.

Number of repetitions and sets

Perform Heel Beats for 2-3 sets of 30 seconds to 1 minute per set. Increase the duration as you get stronger.

Breathing technique

Breathe evenly throughout the exercise, making sure to keep your core engaged to stabilize your lower back.