Pilates – Heel Beats

    Published: 06-16-2009
    Views: 18,583
    Certified Pilates instructor Dori Markakos demonstrates how to do a heel beat, a great exercise for the back of the leg and the glutes.

    Dori Markakos

    Dori is an experienced fitness professional whose love of fitness began in grade school with her love of dance and ballet. She’s danced classical ballet since she was 5. As her interest in fitness grew, she began experimenting with all varieties of group fitness and weight lifting. Dori went the practical route to college and received her Bachelor’s Degree in Business with a specialization in Marketing from the University of Virginia’s School of Commerce, but not before receiving her fitness instructor certification in her spare time. After college, Dori went to work for Environmental Design & Construction, LLC (EDC) where she is presently the Controller. In this position, Dori serves as the company’s chief business officer. But, Dori’s heart is in the field of fitness. Dori maintains her certifications and puts them to work as a personal trainer, spinning and Pilates (mat and reformer) instructor. As part of her career development, Dori also received specialty training in pre and post natal fitness, with a specialization in pre/post natal Pilates. Dori currently works with clients as Pilates instructor, while keeping up with her own workouts. She’s run multiple marathons and is an accomplished triathlete having run numerous triathlons as well having completed the Ironman Triathlon. Dori resides in Arlington, Virginia with her husband Peter and daughter Mia.

    Dori Markakos: Hi! I am Dori, your personal Pilates instructor. I am showing you some of the most basic and popular Pilates exercises. Right now, I am going to show you heel beat, a great exercise for the back of the leg and the glutes. Lets go ahead and get started. Go ahead and come to the edge of the mat, walk those knees back and walk those hands forward. So, you are going to be resting comfortably on your stomach. Place both hands right on top of each other and you can actually, rest your cheek on top of your hands or your chin or your forehead, which ever you prefer.

    So, cheek, chin or forehead, I am actually going to place my chin. So, take a big, deep breathe in, and as you exhale, I want you to open up your chest and open up your shoulders and make sure those pelvic bones are connected with the mat. So, actually we have to think about rotating those hips under without engaging those glutes. Now, Take the next, big, deep breathe in, you are going to exhale and lift those legs up off the floor, from up here, from your hips. So, I dont want those quads touching the floor or those knees, I want everything lifted up off the floor. Toes are pointed, and you are going to just tack those heels together and release, nice and easy. Bring the heels together and release. Two more, nice and slow like this, heels tacked, and release, and one more, heels tacked together and release. Now you are going to take it to double time, so it is tap, tap, tap, tap, tap, nice and easy, inhale and exhale, inhale and exhale, inhale and exhale and just go ahead and cross with the ankles. Same thing so, its a cross, tap, cross, tap, cross, tap, cross, tap and double time, so cross, cross, cross, cross, right into the inner thighs and into the glutes. Okay, two more, last one, slowly lower those legs, good, shake them out, place both hands right by your shoulders and your chest, push straight up, take your back for a childs pose stretch, big, deep breathe in, and as you exhale, unroll your vertebrate one at a time so you are sitting up nice and tall. Let's go ahead and move on.