Primary muscles: Glutes, hamstrings
Secondary muscles: Thighs, core
Equipment: No equipment
HEEL BEATS INSTRUCTIONS
1. Lie on your stomach with your legs fully extended, hands under your chin and raise your legs a few inches off the floor.
2. Beat your heels together until the set is complete.
PROPER FORM AND BREATHING PATTERN
Tighten your core, squeeze the glutes, keep your legs straight and point the toes. Maintain your head, neck, and spine neutral, breathe slowly, and fully engage your glutes and hamstrings to keep the movement slow and controlled.
The heel beats is a Pilates move that targets the glutes and the hamstrings and helps slim down your legs. This exercise strengthens, tones and sculpts the posterior chain muscles, lengthens the hamstrings and helps avoid injuries.
SETS AND REPS
To calculate the number of calories burned doing the heel beats, enter your weight and the duration of the exercise: