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Pre-Pilates: Deep Core – Neutral Squats



Foundations “the deep core”: Neutral Squats

Quick Intro: squat to connect to your spine!

This is a good way of learning to connect to the spine as part of the core to maintain our natural alignment as we squat down.

What’s it good for? โ 

๐ŸŒŸ Increases awareness of and strengthens the back (multifidi & erector spinae).
๐ŸŒŸ Lower body strength and force.
๐ŸŒŸ Helps us to think of alignment and posture.



A quick “how to”…

๐ŸŒŸ Stand with the the feet in parallel or slightly turned outย  and the feet hip width, or slightly wider.
๐ŸŒŸ Bend your knees, hips and ankles to come into a squat, sticking out your behind to maintain a neutral spine.
๐ŸŒŸ Allow your torso to tilt forward to keep this neutral spine.
๐ŸŒŸ As you go down, elevate your arm with straight elbows as you inhale.

Hints & Tips:

๐ŸŒŸ Keep your shoulders, knees and toes in alignment.
๐ŸŒŸ Inhale as you raise your arms to enhance the upper body stretch.
๐ŸŒŸ Keep your elbows straight to get a full and deep stretch of the upper spine and shoulders.
๐ŸŒŸ Try this variation: stand with feet wider than hip distance.ย  Bend your ankles, knees and hips to come into your squat.ย  Does your torso now need to tilt forward to maintain your neutral spine?

Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…


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