Lie facedown on a mat with your hands under your shoulders and your elbows by your sides. Roll your legs out so that your knees and the tops of your thighs are pointing away from each other towards opposite walls keeping your feet hip width apart.
Inhale, contracting your legs and core muscles and flexing your toes up.
Exhale as you lift your chest and legs off the ground as high as is comfortable, pressing on the ground lightly with your hands to support your chest.
Inhale as you pull your legs as far apart as you can without letting them touch the ground, then bring your legs back together and tap your heels together twice, exhaling each time.
Inhale as you bring your legs back apart; repeat the motion (along with the breathing pattern) for a set number of repetitions or a set time period. Bringing your legs together, tapping your heels twice, and pulling your legs back apart is one repetition.
These are a challenging exercise for your hips, glutes, thighs, and back. This level of the Pilates Heel Taps are slightly less intense on your lower back than the Level 2 version. This is an amazing butt and thigh toning exercise and is a prime example of a Pilates move that gives you that long, lean look of a dancer. Doing this on a regular basis will lift your butt, sculpt your thighs, and improve hip and lower back alignment and mobility. This is a good addition to a Pilates leg, core, or total body routine.