Here are a few of the most common mistakes I see people make at the gym or fitness studio:
Squats and lunges are some of my favorite moves to teach. They work multiple muscles; you can performed them with no weights, free weights or barbells; and you can modify them in endless varieties. But the proper form is not instinctive. The first thing to keep in mind is that your knees should not go past your feet. Let’s look at the squat as an example.
Your glutes should go back and down, as if you’re sitting in a chair, and you should keep your weight on your heels. To make sure you’re going back far enough in the squat, try this two-point test:
▪ Look down at your feet. Can you see your toes? If your knees are blocking them, you’re too far forward. Shift your hips back and concentrate on sitting in an invisible chair.
▪ Once you’re in your squat, try wiggling your toes. If you can’t do it without losing your balance, think about shifting your weight into your heels. As you move through the squat, keep your spine in a neutral position, and don’t lean too far forward or too far back.
At the top, when you’re standing straight, keep your knees a little loose. Locking them in place can be dangerous!
Push-Ups and Planks with Piked Hips
I include planks in every class I teach. I love this core workout! Just like squats and lunges, you can use one of the many variations for all fitness levels (try doing it with a two-year-old on your back!). To target the right muscles and avoid a brutal back injury, keep a few things in mind: