Quick fixes for faults in your form: Part 3

Does your toning technique need tweaking?  Fixing faults in your form is key to targeting specific muscle groups and avoiding injuries.  If your iron pumping fists are furiously flinging around fitness equipment like a deranged dumbbell daredevil, here are a few quick fixes to keep you in the gym and out of the backseat of an ambulance.  See faster results by practicing patience, using precaution and learning the proper way to execute an exercise when getting your sweat on.  Here are my top edits to your favorite exercises:

Sagging hips
Lifting your head up
Elbows pointing laterally from the body

Form Fixer.  If you want to go from scrawny to brawny, push-ups will get you there.  They work the chest, triceps, back and core when done correctly.   Common mistakes made include placing the arms further than shoulder-width apart, weak, drooping hips, and/or placing unnecessary strain on the neck by looking up while performing the move.  Whenever an exercise involves being on all fours, such as a plank, mountain climber or push-up, the body must maintain a straight line extending from the shoulders to the heels.  If any kinks develop in the kinetic chain, muscles will compensate, causing imbalances which ultimately leads to injuries.  Go through the motions slowly to ensure you are safely and properly performing the push-up.

Arched back
Winged elbows
Shallow triceps extension

Form Fixer.  The triceps are the main muscles molded in this exercise, therefore it is important to isolate this area of the arm to ensure they are targeted and toned.  Two common mistakes made with the tricep extension is allowing the elbows to wing out to the sides, and forgetting to engage the core, resulting in an arched lower back.  Once the elbows deviate from their fixed position, or the back arches during the extension phase of this movement, attention is taken away from the triceps and is moved to other areas of the body causing strains, pains and underdeveloped triceps.  Helpful hint: when performing this exercise, always stand in front of a mirror to check your form.

Rounded lower back
Hands extending past the shoulders
Hiked hips

Form Fixer.  Mountain climbers are a great exercise for cranking up your cardio, shaping your shoulders and keeping that tummy tight.  This stability training movement works the abdominal muscles, in addition to the hips and lower back.  Most individuals are laser focused maintaining fast feet throughout this exercise, causing their form to suffer.  Slow down!  You are not an Italian sports car.  Faster is not always better.  In fact, the combination of quick movements with a tired body is a formula for disaster.  Shorten the duration of time spent on this exercise.  Set the clock for a 15 second countdown.  Begin in a push-up position (remember, the body must form a straight line from the shoulders to the heels).  Drive the knees forward towards the chest, alternating slowing from one leg to the other leg.  Once you hit the point where 15 seconds is no longer a challenge, graduate to 30 seconds of mountain climbers.

Don't confuse pains for gains.  Avoid injuries and see results by being fluent in your body's language.

Earn it.

To learn more about the types of classes Ashley offers, visit ashleyblakefitness.com.

Read more Sports Doc for Sports Medicine and Fitness.