Started exercising recently but not getting the result even after severe workouts and exercises? Not to worry at all. This is common with the group who never worked out before and are unaware about the correct posture of exercising. There’s a saying, a weight of 5KG will be more beneficial than 15KG weight if the exercise is performed in the correct posture.
Here in this post we’ll share the steps & videos to perform a specific exercise. This page will be referred in all our posts as it’s the most basic step to exercise to get the maximum result from your workouts. All the tips, tricks & steps have been cross verified by our Gym Trainers & Personal Experts. Without wasting much of your time, let’s begin with the steps & correct posture for basic and intermediate exercises.
Common Workout Mistakes That People Make
- Skipping warm up
- Not having a game plan
- Doing partial reps
- Trying to lift weights that are visibly too heavy
- Strength training without the proper form
- Taking breaks that are too long between sets
- Static stretching before a workout (Always should be done after the workout)
- Being inconsistent
- Getting too comfortable
- Not getting enough sleep
- Improper gear
These are the common mistakes that everyone make while one starts doing exercises.
Video Guide & Steps to Perform Exercises to get Maximum Results
Steps to Do Jumping Jack Exercise
- Start with your feet together and your arms by your sides, then jump up with your feet apart and your heads overhead.
- Return to the start position then do the next rep.
Benefits: This exercise provides a full body workout and works all your large muscles groups.
Steps to do Incline Push Ups Exercise
- Start in the regular push-up position but with your hands elevated an a chair or a bench.
- Then push you body up down using your arm strength.
- remember to keep your body straight.
Steps to do Knee Push Ups Exercise
- Start in the regular push-up position, then let your knee touch the floor and raise your feet up off the floor
- Next push your body up & down.
Steps to do Push Ups Exercise
- Lay prone on the ground with arms supporting your body.
- Keep your body straight while raising and lowering your body with your arms.
Benefits: This exercise works the chest, shoulders, triceps, backs & legs.
Steps to do Wide Arm Push-Ups Exercise
- Start in the regular push-up position but with your hands spread wider than your shoulders.
- Then push your body up & down. Remember to keep your body straight.
Steps to do Cobra Stretch Exercise
- Lie down on your stomach and bend your elbows with your hands beneath your shoulders.
- Then push your chest up off the ground as far as possible. Hold this position for few seconds.
Steps to do Chest Stretch Exercise
- Find a doorway, take a lunge position in the doorway with your arms on the door frame and your elbows a little lower than your shoulders, then slowly bring your chest forward.
- Hold this position for 30 -40 seconds.
- Then slowly come out of it, bring your arms down and do a couple of shoulder rolls.
- Don’t pull your head forward and keep your neck relaxed.
Steps to do Abs/Abdominal Crunches Exercise
- Lie on your back with your knees bent and your arms stretched forward.
- Then lift your upper body off the floor. Hold for a few seconds and return slowly.
Benefits: It primarily works on the rectus abdominis muscle & the obliques.
Steps to do Abdominal/Russian Twist Exercise
- Sit on the floor with your knees bent, feet lifted a little bit and back tilted backwards.
- Then hold your hands together and twist from side to side.
Steps to do Mountain Climber Exercise
- Start in the push-up position.
- Bend your right knee towards your chest and keep your left leg straight.
- Then quickly switch from one leg to the other.
Benefits: This exercise strengthens multiple muscle groups.
Steps to do Heel Touch Exercise
- Lie on the ground with your legs bent and your arms by your sides.
- Slightly lift your upper body off the floor and make your hands alternately reach your heels.
Steps to do Leg Raises Exercise
- Lie down on your back, and put your hands beneath your hips for support
- Then lift your legs up until they form a right angle with the floor
- Slowly bring your legs back down and repeat the exercise
Steps to do Plank Exercise
- Lie on the floor with your toes and fore arms on the ground.
- Keep your body straight and hold this position as long as you can.
Benefits: This exercise strengthens the abdomen, back & shoulders.
Steps to do Spine Lumbar Twist Stretch Exercise
- Lie on the ground with your legs bent and your arms by your sides.
- Slightly lift your upper body off the floor and make your hands alternately reach your heels.
Steps to do Rhomboid Pulls Exercise
- Step with your feet shoulder width apart
- Raise your arms parallel to the ground, and bend your elbows.
- Pull your elbows back & squeeze your shoulder blades.
- Repeat this exercise.
Steps to do Side Arm Raises Exercises
- Stand with your feet, shoulder width apart
- Raise your arms to the sides at shoulder height, then put them down
- Repeat the exercise. Keep your arms straight during the exercise
Steps to do Inchworms Exercise
- Start with your feet shoulder width apart
- Bend your body and walk your hands in front of you as far as you can, then walk your hands back.
- Repeat the exercise.
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