Pilates exercises explained
Bridging Heel Lift
The Pilates exercise "Bridging Heel Lift" is a full-body exercise in which abdominal, back, gluteal and leg muscles must work together to lift the torso off the floor against gravity. It is also a preparatory exercise for other exercises such as, among others. Shoulder Bridge Prep and Shoulder Bridge.
Exercise description
The legs are hip-width apart. The hands are beside the body.
With the inhalation, the spine is mentally lengthened and the soles of the feet anchor themselves to the mat.
With the exhalation we lift the spine in one piece into the bridge.
With the inhalation we stabilize them again and consciously push the knees forward from the hip joint so that the groin can open a little.
With the next exhalation, we lift one heel (Heel Lift) off the floor without shifting the pelvis.
Inhaling lower the heel and with the next exhalation lift the other heel.
Inhaling let the heel sink again and with the exhalation let the spine sink into the floor in one piece.
Lift the heel 4 times on each side.
Pro Tip From Maria
Place your hands under the buttocks to check and feel if the pelvis remains stable during the Heel Lift.
Video with the brief explanation of the Pilates exercise Bridging Heel Lift
Most common errors
Connection between ribcage and pelvis cannot be held.
Thoracic spine hyperextends.
Weight shifts to the cervical spine.
Assistance
What can you do if the exercise is too difficult?
With the exercise Hip Rolls start and then go up again in one piece.
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