{"id":1511,"date":"2015-03-07T21:43:47","date_gmt":"2015-03-07T21:43:47","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=1511"},"modified":"2015-03-07T21:43:47","modified_gmt":"2015-03-07T21:43:47","slug":"squat-scapular-squeeze-a-perfect-combo-for-working-the-upper-and-lower-body","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=1511","title":{"rendered":"Squat &#038; Scapular Squeeze: a perfect combo for working the upper and lower body."},"content":{"rendered":"<p>Squats Rock. Period. One of the best exercises if you are pregnant or postnatal. They strengthen your legs, bum, thighs, work your pelvic floor and your core. Just to add in a bit extra I&#8217;ve used a resisitance band to work the upper back too. A fabulous all-rounder of an exercise.<\/p>\n<p>If you aren&#8217;t pregnant\/postnatal this is ALSO a fabulous exercise. Try it out and let me know how you find it.<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"738\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/qaI6u-iYYzo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Squats Rock. Period. One of the best exercises if you are pregnant or postnatal. They strengthen your legs, bum, thighs, &hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3,259,6,9,602],"tags":[691,692,648,682,686,287,695,175,153,693,694,118,368,223,798,801,800,681,688,689,683,684,690,799,685,687],"class_list":["post-1511","post","type-post","status-publish","format-standard","hentry","category-antenatal","category-bump-to-birth","category-exercises","category-postnatal","category-shoulders-2","tag-best-bum-toner","tag-best-thigh-toners","tag-bum-toners","tag-functional-squats","tag-how-to-squat","tag-pilates-bitterne-park","tag-pilates-functional-exercise","tag-pilates-hampshire","tag-pilates-southampton","tag-pilates-squats","tag-pilates-squats-dvd","tag-pilates-with-priya","tag-priya-pilates","tag-priya-tew","tag-scapular-squeeze","tag-squat-and-resisitance-band","tag-squat-and-scapular","tag-squats","tag-squats-and-back-pain","tag-squats-and-gluts","tag-squats-and-pelvic-floor","tag-squats-and-pregnancy","tag-squats-and-thighs","tag-squats-and-upper-back","tag-squats-postnatal","tag-why-to-squat"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-on","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1398,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1398","url_meta":{"origin":1511,"position":0},"title":"Squats &#8211; I&#8217;m a fan. How to perfect your technique.","author":"Priya Tew","date":"30 November, 2014","format":false,"excerpt":"Squats are back people and they rock. I've always been a fan of the squat, now that I've learnt even more about the body I'm an even bigger fan\u2026. and it's not just me, squats are everywhere I look. Why? 1. They work your pelvic floor without you having to\u2026","rel":"","context":"In &quot;Alignment&quot;","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"Pilates with Priya: how to perfect your squat","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/11\/DSCF9761-225x300.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1909,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1909","url_meta":{"origin":1511,"position":1},"title":"The best exercises for your bum!","author":"Priya Tew","date":"13 April, 2016","format":false,"excerpt":"A wonderful review of the scientific literature was carried out looking at the research between 1966-2010 on glut activation in certain exercises. Let's just recap first, where are the gluteal muscles? Well, they are your bum muscles. Gluteus maximus is the largest muscle in the whole body and the one\u2026","rel":"","context":"In &quot;Back pain&quot;","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"Gluts:Posterior_Hip_Muscles_3","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2016\/04\/GlutsPosterior_Hip_Muscles_3-210x300.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1368,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1368","url_meta":{"origin":1511,"position":2},"title":"Strengthen your gluts (bum toners)","author":"Priya Tew","date":"12 October, 2014","format":false,"excerpt":"\u00a0The gluts have become something of a hobby horse of mine lately. Why? Because I\u2019ve noticed so many of my clients need to strengthen them, or cannot work them in certain exercises. The gluteals are made up of 3 parts: gluteus maximus, minimus and medius. In general terms these are\u2026","rel":"","context":"In &quot;Back pain&quot;","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"Pilates with Priya: Glut strengtheners, shoulder bridge","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2014\/10\/DSCF9801-300x225.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":166,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=166","url_meta":{"origin":1511,"position":3},"title":"Pelvic Floor Exercises&#8230;.are they needed?","author":"Priya Tew","date":"14 May, 2011","format":false,"excerpt":"Now this is an interesting one...some people seemed just obsessed with the idea of strengthening their pelvic floor, others don't even know what that means. In Pilates its often one of the things we go on about as is part of our \u201ccore\u201d muscles. The pelvic diaphragm, the floor of\u2026","rel":"","context":"In &quot;Exercises&quot;","block_context":{"text":"Exercises","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=6"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1116,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1116","url_meta":{"origin":1511,"position":4},"title":"Losing the Baby Weight Week 6: my first training session.","author":"Priya Tew","date":"9 November, 2013","format":false,"excerpt":"So I\u2019ve reached the 6 week post baby place. This is usually when you get an appointment with your GP and hopefully are given the green light to exercise. In my GP surgery the 6 week check is carried out at 8 weeks. Fortunately as a specialist in the antenatal\u2026","rel":"","context":"In &quot;Bump to Birth&quot;","block_context":{"text":"Bump to Birth","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=259"},"img":{"alt_text":"Pilates with Priya: Pilates with a Sling","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/11\/IMG_4978-300x224.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":847,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=847","url_meta":{"origin":1511,"position":5},"title":"Pelvic Girdle Pain and Pilates.","author":"Priya Tew","date":"9 March, 2013","format":false,"excerpt":"Working with pregnant ladies I often end up advising and chatting about pelvic pain. I also have a few other non-pregnant ladies with this type of pain, who had this type of pain in pregnancy and it\u2019s continued after birth. Pelvic Girdle Pain (PGP) has been renamed Symphysis Pubis Dysfunction.\u2026","rel":"","context":"In &quot;AnteNatal&quot;","block_context":{"text":"AnteNatal","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=3"},"img":{"alt_text":"Pilates with Priya: The Pelvis","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/03\/pelvic-joint-300x300.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1511","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1511"}],"version-history":[{"count":2,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1511\/revisions"}],"predecessor-version":[{"id":1513,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1511\/revisions\/1513"}],"wp:attachment":[{"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pilateswithpriya.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}