Keep Calm and Carry On - Pilates Bound

Keep Calm and Carry On

We’ve covered training our pushing muscles and our pulling muscles. Now let’s explore our carrying strength as we continue our series of functional fitness movements for an aging population. How well do you connect your arms to your back? How do you lift objects? How strong is your grip strength?

What Is Carrying?

Carrying is exactly what it sounds like: moving an object from one place to another while maintaining stability. It could be groceries, laundry, luggage, a child, or even a heavy bag of soil for the garden. In Pilates, carrying shows up as movements that challenge your core to stabilize while your arms and legs handle resistance.

What Is the Purpose of Carrying?

The purpose of carrying is to train coordination between grip strength, core stability, and balance. Carrying teaches your body how to manage uneven or shifting loads while keeping your spine aligned and your posture steady. In other words, carrying is real-world strength in action.

The Benefits of Carrying

Improved stability: Carrying requires balance across the whole body, reducing fall risk.
Core strength: Holding a load demands constant engagement of the deep abdominal muscles.
Functional independence: Everyday tasks like groceries, travel, or household chores become easier.
Grip endurance: Stronger hands mean fewer struggles with jars, bags, or opening doors.
Confidence in movement: Carrying trains resilience, giving you trust in your body’s capabilities.

What’s the Proper Form for Carrying?

When carrying, form is key to protecting your back and joints:

Neutral spine: Stand tall without leaning forward or back.
Engaged core: Draw in through your abdominals to stabilize the load.
Shoulder alignment: Keep shoulders relaxed and level—not hunched or uneven.
Even stride: Walk smoothly, without shuffling or favoring one side.

What Are We Looking for in the Form?

We’re looking for balanced, upright posture while under load. The weight should not pull you to one side or collapse your chest forward. Breathing should stay steady, and the movement should feel controlled rather than forced.

How Do You Know If You’re Carrying Correctly?

You’ll know your carrying form is working if:

You feel strong and upright rather than strained.
The weight feels stable, not like it’s tugging you off balance.
Your neck and shoulders stay relaxed.
You finish the task without soreness in your back or hips.

How Do You Know If You’re Carrying Incorrectly?

You’ll know to reset your carrying form when:

You round forward: This puts strain on the lower back.
The load shifts too far to one side: Overloading one shoulder or hip causes imbalance that can lead to tripping or falling.
You grip too tightly: Over-gripping creates unnecessary tension in wrists and forearms.
You lose your core connection: Without abdominal engagement, the spine takes the hit.

Pilates trains you to avoid these pitfalls by emphasizing posture, breath, and controlled strength.

Some Pilates Exercises That Incorporate Carrying Movements

On the Mat (grip the ends of your pole, and pull it apart and try to bend it from your upper back so it keeps the pinky side of your hand on the pole):

Farmer’s Carry with Weights: Walk with even posture while holding resistance. Another option is to use a theraband, and step one foot on top of the theraband while you’re in a lunge, arms straight, hands holding on to each end of the theraband. As you straighten your leg and stand up, keep the arms straight, and pull on the theraband. Take a step forward, and step the other foot on top of the theraband, and continue walking on top of the theraband, and repeating the movement.
Single-Arm Carry with Core Engagement: Carry a prop in one hand while maintaining alignment.
Side Plank with Reach: Stabilizes shoulders and core under “carrying-like” demands.

On the Reformer (grip your handles):

Prone Shoulder Work (pulling straps, T-pull): Adds stability and carrying control to a dynamic movement.
Kneeling Shoulder Work (chest expansion, thigh stretch, arm circles): Trains core and upper body to stabilize under load.
Russian Squats: Holding resistance while balancing upright mimics carrying tasks.

Final Word

Carrying strength is the backbone of independence. Whether it’s holding your grandchild, lifting a suitcase into the car, or simply managing groceries without strain, carrying keeps you capable. It’s not about building bulk—it’s about preparing your body for the real-life tasks that matter most.

Every time you train carrying in Pilates, you’re reinforcing confidence, safety, and the freedom to move without hesitation. Pilates makes carrying smarter, safer, and stronger. By focusing on this often-overlooked functional movement, you’ll develop the stability and confidence that translates directly into daily life. From groceries to grandkids, this simple movement keeps you strong and steady. Practicing it means freedom, independence, and strength for years to come.

Pilates is more than core strength—it’s a system designed to support every movement of daily life. By training carrying, you’ll restore balance, improve posture, and future-proof your independence. This is important for functional longevity, especially as we live longer as a population. It’s about living longer in a way that allows us to stay active, engaged, and healthy for a longer period. Our independence and ability to have a good time is essential to living well.