3 easy exercises you’re doing wrong

Posted 5 October, 2018 Lauren Ferrone

Have you ever attempted a push-up only for your face to meet the floor? Ever gone in for a lunge but stacked it after losing your balance? To save us from injuring (and embarrassing) ourselves, Goodlife personal trainers Alex and Kain show us right from wrong when it comes to 3 easy exercises.

 

1. Push-ups

What it works: Triceps, chest muscles and shoulders. Biggest mistake: It’s all about hand placement. If you position your hands too wide or too far forward, there’ll be extra pressure on your shoulders. How to do it: 

1. Place your palms facing down and shoulder width apart.
2. Lift your body off the ground, making a straight line from your head to your heels.
3. The balls of your feet should be the only part of your lower body touching the ground.
4. Start to raise your body up and down (tip: try to visualise pushing the ground away from you).
5. Breathe out as you push.

See how the pros do it:  

 

2. Planks

What it works: Glutes, hamstrings and improved balance Biggest mistake: Dropping your hips too far down places unnecessary pressure on your lower back. How to do it: If you managed to make it to step 3 of our push-up tutorial above, you’re already halfway to knowing how to plank correctly. There are some differences though.

1. Rest your forearms on the floor.
2. Raise your body off the ground with your forearms still planted firmly on the ground.
3. The balls of your feet should be the only part of your lower body touching the ground.
4. Keep your head down and body straight.
5. Hold the position for 30 seconds (it’s not about how long you can hold it, it’s about strength and getting the technique right).

See how the pros do it:  

 

3. Lunges

What it works: The lower body – glutes, hamstrings and thighs. Biggest mistake: Bringing your front foot directly in line with your back foot, as if you’re walking on a tightrope, makes it harder to balance. How to do it:

1. Position feet shoulder-width apart with one foot forward and the other back.
2. Keep your upper body straight, shoulders back and chin up.
3. Take a large step forward with one leg (the front foot should be flat and the back heel slightly off the ground)
4. Descend until the back knee almost touches the floor.
5. Push yourself back up to do it all over again.

See how the pros do it: https://youtu.be/gUZ9fWzoz0U