Mummies Mastering Fitness: the Squat

(with Tim Seaholme and Alex and Ben Mathews)

Many of us mums don’t manage to get the time to go to the gym regularly or, let’s be honest, we don’t always feel comfortable exercising in a gym. So for those of us that want to exercise at home, over the next few months I’ll be giving you the goss on how to master key movement patterns that will help you avoid injury and thrive in everyday life.

I’ve recruited my in house personal trainer Tim Seaholme (NSCA Certified Strength and Conditioning Specialist) to share with us some trade secrets.

THIS MONTHS EXERCISE: Mastering the Squat

The squat is a fundamental movement pattern that most of us lose the ability to do as we age.  There are many contributing factors; the amount of time we spend sitting, the way we have become increasingly less active over time, and that we actually avoid using it as a way to sit low as we complete tasks or pick things up. 

What are the benefits of doing squats?

If done correctly a squat will help restore movement to your hips and ankles.  It will strengthen all of your leg muscles and will engage your core muscles and postural control.  If you pick any leg exercise this one really has it all.  And best of all it helps you restore a movement that helps you to pick up your kids without the dangers of hurting your knees or your back ☺

Trade Secrets for the Squat

Here are the key things you need to remember when doing a squat:

Key tip #1: Ensure toes are facing forward (don’t let them turn out)

Key tip #2: Split the floor apart with the balls of the feet

Key tip #3: Keep the knees driven out by splitting the floor as you go down and up

Safety: You want to ensure you have a straight back at all times, and your knees should never go in front of your toes (the above tips will help you achieve this).

If you struggle getting low in a squat you need to get comfortable down low.  You can use a fence post or a friend to help you get into position. The key is driving your knees out which allows you to get deep in the squat. If you have a child under three years of age just watch how they squat and copy them!

If a squat is done correctly there are no concerns.  Issues only come because we tend to make it far more complicated than it actually is.   The key tips here will help you avoid injuries.  Don’t go trying to achieve huge numbers, go fast, or even add weight.  Concentrate on getting a full range movement with good body position.   If the low range is the biggest challenge (and it is for most people), you can hold onto something and hang out there for 10-15sec each time you squat.  As you do this you will be encouraging movement restoration as well as building strength and posture control.

Enjoy! And see you next month for another key exercise skill!