Exercise of the Week–HEEL SQUEEZE PRONE

This one is isometric, which means you have to squeeze your muscles. The more you squeeze, the more you’ll gain. Here’s how you do it.

  • Start lying on your stomach with your head relaxed on your hands. Try and keep a neutral pelvis. Open your legs a little wider than hip distance apart, bend you knees to a 90 degree angle and press your heels together. Your feet should be flexed.
  • Inhale: to prepare
  • Exhale: Squeeze your heels together while tightening your glutes and hamstrings. Hold for a count of three
  • Inhale: Release slowly
  • Repeat 10 times
  • Take a shell stretch after you have completed the series.

Notes: Try to keep your core muscles engaged so you don’t cram your hips in the floor. Remember you are trying to maintain a neutral pelvis. Of course, don’t forget to breath into the sides and backs of your rib cage–all the while having fun learning about your body and what you can do with it!


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About the Author:

Maggie Downie
Thank you for giving your time to stop and read my blog. I hope it encourages you to keep moving. Move and the body will be happier. And when you're moving you can hike, run, swim in Jell-O, race over non-Newtonian fluids, travel the world or build igloos--if that's your thing. If not, you can watch me do it. This is just a spot to try and feel good about life.

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