Learn the perfect squat

For those of you out there who think pigs will fly before you start a consistent exercise programme, then I am sorry to tell you that you already have one. If you think about it, you actually squat more than 100 times a day already.

The squat - also known as sitting down or standing up - is one of the most common movements that you perform every day; unfortunately, it is also one of the most common movements when people find themselves halfway down into sitting, or up into standing, when their back goes.

As we get older (or when we're tired) many us will naturally start to help ourselves to stand or sit by pushing or pulling up from - or onto - our seats. Unfortunately, when continuously performed over long periods of time it is these awkward, unbalanced movements that often lead to chronic injuries.

So for those of you who find yourselves reaching for the nearest armrest to help yourself up from the chair, I want you to try without. But first read my directions on how to perform a perfect squat, which will help you avoid injury and give you a toned lower half all at the same time.

Step one: Standing tall, with your hands at your hips, plant your feet a little over hip-width apart, pointing your toes forward and making sure your feet are in line with each other.

Step two: Slowly begin to have a seat without moving your hands from your hips or feet from their starting position. Hold most of your body weight in your heels and outside of your feet. Try and sit down without allowing yourself to fall into the seat. Being able to lower yourself down without falling is the most important phase of the squat.

Step three: Keep your hands on your hips, planting your feet as in step one. Slowly begin to rise off your seat. Do not swing your torso to gain any momentum or move your hands from your hips. Pushing up evenly through both heels, stand up tall while squeezing your bum cheeks together.

David Higgins is co-founder of TenPilates (tenpilates.com)