Tip:
Highlight text to annotate it
X
This beginner mat pilates exercise is called the heel slides. Now the purpose for this
exercise is to make sure that you have the correct posture when you are going to perform
the rest of your pilates exercises. So come on down to your mat and you want to make sure
that you draw your naval in towards your spine. So your lower back is pressing towards the
mat, then place your arms down alongside your body, pull your shoulder blades back and down
and you want to think about lengthening out through the crown of your head. So place the
base of your skull right on to the mat and what this does is it lengthens the back of
your neck. Now what we are going to do is slide out your right foot and the whole goal
here is to maintain your abdominals, keep them contracted, keeping the small of your
back down to the mat and then when you bring your foot back up, take the other heel, slide
it out and you want to maintain that lower back, pressing down to the mat. And here with
your breathing just make sure that you are inhaling through your nose and exhaling through
your mouth and then once you get the hang of contracting your abdominal muscles, posturing,
then you can slide out both feet and draw your feet in. Now you want to do this about
15 times just making sure you are keeping your back down to the mat and keeping your
abdominal muscles tight and that exercise is your heel slide.