Which Exercise Do We Do The Most In Pilates Classes And Why? Poynton Edition.

It's August and at this point every year I like to take time to plan for autumn pilates classes. It's interesting to look back over my lesson plans to see which exercises we're doing the most consistently. You may think it's something to do with abdominals because that's what we do in pilates, right? Of course abdominal exercises are important but the exercise I actually teach the most is the squat and for good reason.

Pilates squat

The squat may not be a traditional pilates exercise but it’s such an important one. It's one of the first things I teach people to do well. If you've ever attended one of my beginner classes, you'll know the squat is something we spend time on and if you've attended my intermediate classes you'll know we frequently use it as a warm up exercise and then progress the movement to make it harder or more complicated.

It's A 'Functional Exercise' Which Means We Use It In Everyday Life

We squat all the time, so let's practice it with good technique. We squat when we do things like get in and out of chairs. And we should utilise the squat when we're lifting heavy objects from the floor to help prevent us hurting our backs. (I know many people who some to my Poynton pilates classes are lifting small children or grandchildren from the floor. Those kids are like heavy kettlebells and you wouldn't pick a kettlebell from the floor by flexing your back :-) ). It also forms the basis of more advanced exercises we do like the split squat which is similar to a lunge, which is a similar to dropping to the floor to tie your shoelaces. See how these movements can help us get stronger to perform everyday tasks?

Tie Shoelaces - split squat

But What's It Got To Do With Osteoporosis Or A Disc Bulge?

Yes, the squat is great for strengthening the leg and bum muscles but there are a couple of other reasons we spend time perfecting them and they’re important ones. In my Poynton pilates classes, I teach a lot of people who are in their 60s and 70s, some of whom have osteoporosis diagnosis (low bone density) and may be at risk of fracture. Squatting with a straight back, neutral spine, can help people lift things without flexing and loading the spine which, in turn, can decrease their risk of spinal fractures.

So How Do We Squat Well?

Check out the video below to learn how to squat well.