Pilates focuses on the feet because they are ground zero for your overall health. Taking proper care of them, your feet can help to prevent back, knee and hip pain and promote good balance. It's important to properly warm up your foot muscles before engaging in exercise.

Here are four very simple but effective foot strengthening exercises. Remember to keep your low belly pulled in while doing them.

1. Toe Presses  Toe presses are a great low impact warm up for your feet. Stand tall and bend slightly in the knees. Next grip the floor with your toes and hold for a count of three. Release and perform a set of 10 reps three times a day.

2. Walk on Your Toes  Toe walking will help strengthen the muscles in your toes, as well as the ligaments and muscles surrounding the balls of your feet. To perform the toe walking exercise, stand on your tiptoes and walk forward for 20 seconds. Once you have completed this walk, rest for 10-15 seconds. Repeat this exercise 5 more times. Do twice a day or whenever you are walking around the house!

3. Ankle Circles  Ankle mobility and flexibility are extremely important. Tight ankles can cause the rest of the body to compensate for their flaws, resulting in muscle and joint pain throughout the body. Circles can be done sitting or lying on the floor. Simply extend one leg, stretching out behind the knee and rotate your foot to the right for 10 counts, then to the left. Switch legs and repeat at least three times.

4. Pencil Pickups  Toe pencil pickups are easy to perform and can be done almost anywhere. Stand in front of a pencil or pen. Using your toes grab the pencil or pen and elevate it off the ground, hold for 10 seconds, then drop it. Repeat this movement 5 times for each foot.

If you are not familiar with Pilates and would like to know more about this safe and effective way to build core strength, overall muscle strength and gain flexibility, please come in for a complimentary lesson! I offer a friendly and safe environment in which to learn, grow and have fun!

To schedule, please call Robin Gary at 424/241-8073.