Fitness
You’ll want to listen up.
But when youre doing something simple, like a lunge, thats when little mistakes can slip in.
Good form iseverythingwhen it comes to working out.
Squats
Squats are such a go-to move, and yet theyre still really easy to mess up.
Thisputs strain on the kneesthemselves, as well as your lower back.
- Stand with your feet shoulder-width apart and your toes turned slightly out.
Push your hips back and bend your knees like youre going to sit in a chair.
Keep your chest up and back straight try not to lean too far forward.
Keep your knees aligned with your toes.
Lower yourself until your thighs are parallel to the ground or as low as youre able to go.
Squeeze your glutes and push through your heels to return to the starting position.
Lie on your back with your knees bent and your feet flat on the ground.
Use your core to lift your upper body off the ground as you rise toward a sitting position.
Once at the top, slowly lower yourself back down keeping your feet grounded throughout the movement.
Instead, keep that front knee directly over your front toes.
Stand with your feet hip-width apart.
Step one leg forward.
Bend your knees to lower your body towards the ground.
Check that your front knee stays above your ankle you should be able to see your toes.
you’re able to achieve this by sitting your weight back into the forward heel.
Hover your back knee above the ground or lightly touch it down.
Push through the heel of your front foot to return back to the starting position.
Repeat on the other side.
Push-Ups
According to Hamlin, you might be doing push-ups the wrong way by sagging or arching the back.
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body by bending your elbows, keeping them at a 45-degree angle to your body.
Lower until your chest is a few inches above the ground.
- Push back up to the starting position.
Planks
Plankscan also be tricky, especially since theyresotiring.
The common mistake with planks is allowing your hips to sag or raising them too high, Thompson says.
Start in a push-up position with your hands positioned directly under your shoulders.
Engage your core as you venture to maintain a straight line from head to toe.
Keep your neck in line with your spine and look towards the ground ahead of your hands.
Squeeze your glutes and tense your quads to stay steady while keeping your shoulders rolled back.
Hold this position for as long as you’re free to using proper form.
Remember to breathe steadily.
Common mistakes include rounding the back or lifting with your back, instead of your hips, Hamlin says.
Stand with your feet hip-width apart and a barbell or weights in front of you.
Hinge at your hips, keeping your low back neutral and chest up.
Bend your knees slightly and grab the weight(s) with an overhand grip.
Keep the weight(s) close to your body as you stand up.
Lower the weight(s) by reversing the movement, hinging at the hips first.
If you feel anything in your lower back, you are probably rounding it which will cause pain.
If thats the case, discontinue weighted movement and continue to work on your form.
Start in a push-up position with your hands directly under your shoulders.
Keep your body in a straight line from head to heels.
Engage your core.
Bring one knee towards your chest, keeping the other leg extended.
take a stab at keep a neutral spine.
Keep the motion controlled and engage your core throughout.
Continue alternating legs back and forth while maintaining a neutral spine and a strong core.
Glute Bridges
Glute bridgesare a go-to for a strong booty.
Just ensure that youre actually engaging your glutes by using your lower back to lift, says Hamlin.
Keep your neck un-scrunched, too, to prevent pain.
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Keep your arms at your sides, palms facing down.
Engage your glutes and core.
Squeeze your glutes at the top and hold for a second or two.
Lower your hips back down, but don’t let them touch the ground.
Maintain tension in your glutes.
Repeat for the desired number of repetitions.
For a challenge, put a light mini band around your knees to add tension to your glutes.
Keep an eye on the plank portion, in particular, as you jump up and down.
Most people let their lower back round, which can increase the risk of injury, Hamlin says.
Begin in a standing position.
Drop into a squat and place your hands on the ground.
Jump your feet back, landing in a plank position with your body in a straight line.
Throughout this section of the movement, focus on keeping your chest upwards and back flat or neutral.
Perform a push-up, lowering your chest towards the ground.
Push up to return to the plank position.
Jump your feet back towards your hands, returning to the squat position.
Think about keeping your back flat or neutral and not letting it round.
Explode upwards into a jump, reaching your arms overhead.
Land softly with bent knees and return to the starting position.
Start on your knees with an ab wheel in front of you.
Hold the handles with your hands shoulder-width apart and place them on the ground directly beneath your shoulders.
Engage your core muscles and keep your back straight.
Your body should form a straight line from your knees to your shoulders.
Slowly roll the ab wheel forward by extending your arms while maintaining the alignment of your spine.
Continue rolling forward until you feel the work in your core, but don’t go too far.
Avoid letting your hips sag or your lower back arch during the movement.
Focus on maintaining a strong core and a neutral spine throughout.
Studies referenced:
Bonilla, D. A. https://doi.org/10.3390/ijerph191912710
Kernozek, TW.
(2018).Effects of Anterior Knee Displacement During Squatting on Patellofemoral Joint Stress.
