Flair for Form: Why Exercise Technique Is So Important

3 Moves to Perfect Your Exercise Technique

Lunge: A basic lunge is performed with the shoulders tall, head above the spine. Breathing normally, use your muscles to draw your belly button back towards the spine. Legs begin at shoulder width, feet facing straight ahead as if on snow skis. Step forward with one leg, bending at the front knee. Bend the back knee towards the floor without touching. The back heal will lift off the floor.  The front knee will bend to 90 with the knee remaining behind the toes. The front knee should not extend beyond the toes as this will place unnecessary stress on the joint. Return to the start position. Repeat as desired on each side.

Push-up: The body begins in a plank position with the ears, shoulders, hips, knees and ankles in a straight line. Hands are below the shoulders. Lower the body slowly by bending the elbows to just below 90. The chest will be close to the ground without touching. Return to the start position and repeat as desired.

Plank: A plank is a static or isometric position. This means the body does not move through a range of motion, it stays still. In this example, I am on my hands, but you can bend the elbows and rest on your elbows as well. The ears, shoulders, hips, knees and ankles should be in a straight line. Do not arch or round your back. Draw your belly button towards your spine without moving your back. Maintain normal breathing. If you experience any sharp pain, drop to your knees and rest. This is normally a timed exercise. See how long you can hold your plank and build your time to strengthen your core.

How will you improve your workout today? —Ron