Heel Squeeze with the Pilates ring strengthens the gluts and hamstrings to prepare you for original Pilates exercises such as Swan Dive and Double Leg Kick. By pulling the abdominal muscles in while lying on your stomach, youll protect your lower back and tone your abs simultaneously. We call this exercise the anti-gravity exercise for the amazing uplifting effects it has on ones backside!! Please visit www.PilatesOnFifth.com (for more info), http (for more videos), www.Shop.PilatesOnFifth . Pilates.