Disclaimer: We are not health professionals, we are just two friends sharing our experience. Please contact your health care provider before starting a weightloss/diet program.
Watch Yourself! Top 5 Moves Done Incorrectly
Busy moms need to make the most out of any workout, so making sure you are working your body correctly
is important. Although you might think you’re doing those sit-ups or
squats right, there’s a good chance you’re not. Here’s a list of the 5
most common exercises done wrong, as well as ways you can correct them
so you get the full effect when performing them.
1. Sit-ups: This is the number one
exercise done wrong by most women. Doing sit-ups incorrectly is not just
an inefficient exercise, but it can be downright dangerous and painful.
If you aren’t using the correct form when doing sit-ups, you risk
straining muscles in your neck and back.
Correction – If your core is not strong enough yet for a
full sit up, do crunches instead, raising your shoulder blades as far
off the ground as you can. Lie back with your feet on the floor and
knees bent. Place your hands behind your head or across your chest, and
then raise your torso to a 45-degree angle, focusing on lifting from the
belly. Keep your back flat to the floor as much as possible to prevent
injury. Remember, slow is better because it works your muscles more
thoroughly.
2. Squats: Squats do a wonderful job of
toning your lower body when done correctly. If not, you can cause
injury to joints and knees. Although most people use weights when
squatting for maximum effect, it is best to start slow to avoid harm.
Correction – Begin squatting with no weight until you get
comfortable with the form. Stand with your feet shoulder-width apart,
and then lower your body as if sitting in a chair. Take your thighs to a
90-degree angle, keeping your knees in line with your legs to prevent
injury. Do not dip too low, hold for a few seconds then return to a
standing position. Once you master the squat form, challenge yourself by
adding a lateral raise, high pull, or a weighted ball or kettlebell in
an isolated hold.
3. Push-Ups: Push-ups are probably the
second most common exercise error. You may let your hips drop, keep
your hands too far apart or only lower your body a few inches instead of
fully to the ground. For most women, a full push-up can be difficult
(leading to injury), so a modified version works best.
Correction – To do a modified push-up, get on the floor on
all fours and rise up on your knees. Place your hands slightly wider
than your shoulders and cross your ankles. Lower your upper body until
it is only an inch or so from the floor; pause and push up as quickly as
possible. Once your hips begin to sag, you’ve probably reached your
max reps for the day. Once you build up your strength, challenge
yourself and do a traditional push up with knees off the floor. Put the
weight on the outside of your hands and keep your gaze forward.
4. Plank: The plank may seem easy since
your heart rate isn’t racing, but if you feel like the plank is easy
once you’re actually in the position, then you are most definitely doing
it wrong. Your body should feel like it is going to explode after about
10 seconds of a correctly done plank. If you don’t feel the burn, it’s
likely your letting your arms – not your core – do all the brunt work.
Correction – Place your elbows underneath your shoulders
and make a straight line with your body. Don’t raise your booty or let
your booty and hips sag. Raise your core up, hold it for as long as
possible, then lower yourself to the ground, relax and repeat. Once you
master the plank and are comfortable in your position, you can add a ton
of super effective variations. Check out 6 great plank variations here!
5. Lunges: Lunges are great to work your
lower body, but done incorrectly (like squats), they can cause damage to
joints and knees. Many people step too wide or lean back, which causes
strain. Bringing your knee past your toes is another no-no.
Correction – Begin in a wide stance with one foot in front of the
other. Bend both knees 90-degrees and lower your body straight down,
keeping your back straight. Your front knee should stay behind your
toes, while your back knee remains under your torso. Challenge yourself
with split lunges, reverse lunges, walking lunges, weighted lunges,
jumping lunges…the options are endless!
