Working out promotes better health and is a great stress reliever, especially after a long day at the office. But working out with bad form or too often can become dangerous. Be cautious when you work out and put safety first. By being aware of fitness faux pas you will have a better return on your daily workout, just in time for bikini season.
Crunch time. When doing several reps of abs your body gets tired. Keep in mind that typically you will begin to jerk your neck up instead of lifting your shoulders up. When doing abs incorrectly you will create a sore neck and see no ab firming results. Also be sure your back is flat. If not, you run the risk of hurting it – ouch back spasms! The fix – instead of locking your hand behind your head, try placing your thumbs behind your ears. Another option is to cross your arms over your chest. Either way, you aren’t able to push yourself up by your head. You will be seeing firmer abs in no time!
Improper weight lifting. If you’re lifting weights that are too light, you won’t see results. Too heavy, you’ll be risking injury. For moderate strength building perform 8-12 repetitions per set (3-5 sets). Choose a weight that is heavy enough you’ll struggle through the final few reps, but not so heavy your form falls apart. If possible do reps near a mirror so you can watch your form. If you aren’t able to have a personal trainer, get tips from health magazines such as Shape, Fitness and our favorite Women’s Health. Before starting any high intense workout, be sure to check in with your doctor – especially if you’ve had a previous injury.
Too hard, too often. Doing cardio workouts that are too hard, too often will stunt your fitness progress. You may even burn out on exercising, which isn’t good going into bikini season! The fix – alternate shorter, tougher cardio workouts (20 minutes) with longer, easier days (40-60 minutes). Keep in mind the more extreme you train, the longer your body needs to recover. Don’t go all-out more than two times a week and be sure to stretch after each workout. Be sure to drink water and replenish electrolytes. Fill up on carbs and lots of protein which combined with cardio create heart health.
Sticking to the same workout. By doing the same routine over and over, your muscles will adapt which results in hitting a plateau –not ideal! By challenging your muscles from a variety of angles, you’ll significantly develop more tone and strength. Tip – for each muscle group learn an additional two to three exercises, trying out new equipment or angles. Example – if you usually do the dumbbell chest press on a flat bench, try it at an incline.
Keeping away from the unfamiliar. Intimidated by new equipment or bazaar sounding classes? Venture out into new territory and get better results. Chances are the new equipment will target arm or leg muscles that are normally ignored with the regular dumbbells. And be sure to sign up for a free group class. Spinning classes are great, but be sure to have the instructor adjust the seat to the proper position.
By pushing yourself out of your comfort zone, you will begin to see results faster. Grab a buddy and head to your local gym. Tackle your fears and get that bikini body you’ve always wanted. Most importantly, have fun, stay healthy, and let us know if you have any questions. Celebrate your super-toned bod in a hot Guess bikinis!
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