As a fitness professional and busy mum myself, I know how tempting it can be to rush through workouts in the small pockets of time we get. But using proper form with each exercise you do is vital for getting results and avoiding injury. There are some moves which are included in the majority of workouts I recommend (they are the basics because they work!).
Here are some tips to perfect your technique on several foundational moves:
Squats: Stand with feet slightly wider than hip width, turn toes out slightly. Send hips back like sitting in a chair, keeping chest lifted and weight in heels. Aim to get thighs parallel or below to floor. Press through heels to return to start, squeeze your glutes at the top of the movement.
Lunges: Big step forward with one leg, lowering until both knees are bent at 90 degree angles. Make sure the front knee doesn’t go past the toe. Push back to start position through the heel and repeat on the other side. Keep the torso upright and core engaged.
Pushups: Place hands shoulder width apart, wrists straight. Lower chest to floor, keeping elbows tucked close to sides and body in straight line. Press back up to start. Modify on your knees if needed.
Planks: Forearms on floor shoulder width apart, hands clasped. Engage your core, keeping the back flat and hips level with shoulders and heels. Don’t sink or pike hips. Hold for 30-60 seconds.
Burpees: Stand tall, then squat down and place hands on the floor just outside your feet. Jump or step feet back into plank position. Do a pushup here if you can. Jump feet in toward hands, stand or jump back up and reach arms overhead.
Focus on breathing out as you exert force and engage your core throughout all exercises. Move slowly with control to ensure you have the correct technique. Use lighter weights or bodyweight until each move feels stable and strong. Perfect practice makes perfect! Taking the time to master proper technique will help you achieve fitness goals safely and efficiently.
