9 Exercises You'Re Doing Wrong _ Team Mom - Yahoo! Shine

7/28/2019 9 Exercises You'Re Doing Wrong _ Team Mom - Yahoo! Shine

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rcises You're Doing Wrong | Team Mom - Yahoo! Shine

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Try This:Toned Arms In 10 Minutes!

2. Wimpy lunges

The mistake: Taking baby steps when you

lunge causes too much sheer stress on the

front knee, putting you at risk for tendon strains

and, over time, arthritis.

The fix: Take a big enough step so that your

ont heel is about 2 feet in front of your back knee as it bends toward the floor. If, as you lower,

ou find you haven't given yourself enough space, scoot the front foot forward.

. Obsessive crunching

he mistake: Thinking you can crunch your way to flat abs is flat-out wrong, says Olson, whose

esearch has found that Pilates-style exercises that focus more on using the core muscles to

abilize are more effective at working the abs than spine-bending crunches. Plus, too much

runching can damage the back, she says.

he fix: There's no need to ban crunches altogether, but be sure to mix in core-stabilizing

xercises like the Pilates hundred or yoga's boat pose. And when you do crunch, skip the gym

ass-style foot anchor, which allows your hips (rather than your abs) to take over and can pull your

elvis out of alignment, injuring your back. For an even stronger core, pair your abs workout with

hese 15 Tips to a Flat Belly You'll Love.

. 600-pound gorilla hamstring stretches

he mistake: Bending over and letting your entire body weight dangle straight down while

eaching for your toes in order to stretch your hamstrings (the back of your thighs) puts about 600

ounds of pressure on the spine for a 140-pound woman. That's because when your entire body

eight hangs straight down in line with gravity, and the gravitational pull is zeroed in on the back,

rushing the shock-absorbing discs in your spine. While you may move in and out of this position in

oga class, holding a stretch like this for 30 to 60 seconds leaves your spinal discs vulnerable to

upture, says Olson.

he fix: Sit down and take a load off while you reach for your toes. The exact same stretch done

om a seated position is much safer.

. Overzealous side raises

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he mistake: Flapping your arms too high as you lift your dumbbells to the side "causes your

pper arm bone to bang into the cartilage-filled space in the shoulder," says Olson. Translation:

uch!

he fix: Here's your chance to cheat without penalty: Lifting just to the bust line is as effective as

ting all the way to shoulder level.

. Chin-Up dumbbell rows

he mistake: Sticking your chin out can be a pain in the neck (and upper shoulders) in any

xercise, but looking up while doing bent-over dumbbell rows can strain your neck.

he fix: Focus your eyes on a spot about a yard in front of your toes to keep your chin down while

oing bent-over dumbbell rows.

elated: 10 Ways to Fire Up Your Calorie Burn

. Butt-popping planks

he mistake: Inching your hips skyward as you hold a plank position is quite simply cheating the

xercise. The result: less-effective ab toning from this uber-effective move.

he fix: Focus on keeping your body in a straight line from your head to your hips to your heels

grabbing a friend to serve as drill sergeant can help keep you honest). Keep in mind that it's better

o hold perfect form for 20 seconds than it is to do a full minute with incorrect form.

. Giant grip push-ups

he mistake: Positioning your hands wider than your shoulders when you do push-ups puts

rain on the front of the shoulders.

he fix: Get into push-up position with your wrists directly below your shoulders for a move that

ones both your triceps and your chest without shoulder strain. (Check out this video on the proper

ay to do a push-up.)

. Knee-twisting hurdler's stretches

he mistake: Whether or not you were a hurdler in high school, getting into a stretch position like

ne on the floor with your knee bent inward and the sole of your foot turned outward compresses

he knee, leaving it vulnerable to injury.

he fix: For a safer stretch that compresses the knee less, rotate your bent knee outward insteado your sole presses into the inner thigh of the extended leg like a number 4. Then reach for your

oes to feel the stretch.

By Natalie Gingerich Mackenzie, Prevention

More: 6 Workout Mistakes That Mess With Results

FACT: Your body keeps burning calories and melting fat for up to 12

hours after just one strength-training session. Now new fitness research
http://www.prevention.com/fitness/fitness-tips/crank-your-calorie-and-fat-burn?cm_mmc=Yahoo_Blog-_-PVN_Shine-_-9%20Exercises%20Youre%20Doing%20Wrong-_-10%20Ways%20To%20Ignite%20Your%20Calorie%20Burnhttp://www.prevention.com/push-ups-any-level?cm_mmc=Yahoo_Blog-_-PVN_Shine-_-9%20Exercises%20Youre%20Doing%20Wrong-_-Pushups%20For%20Any%20Levelhttp://www.prevention.com/push-ups-any-level?cm_mmc=Yahoo_Blog-_-PVN_Shine-_-9%20Exercises%20Youre%20Doing%20Wrong-_-Pushups%20For%20Any%20Levelhttp://www.prevention.com/push-ups-any-level?cm_mmc=Yahoo_Blog-_-PVN_Shine-_-9%20Exercises%20Youre%20Doing%20Wrong-_-Pushups%20For%20Any%20Levelhttp://www.prevention.com/fitness/fitness-tips/fitness-mistakes-slow-weight-loss?cm_mmc=Yahoo_Blog-_-PVN_Shine-_-9%20Exercises%20Youre%20Doing%20Wrong-_-6%20Workout%20Mistakes%20That%20Slow%20Down%20Resultshttp://www.prevention.com/fitness/fitness-tips/fitness-mistakes-slow-weight-loss?cm_mmc=Yahoo_Blog-_-PVN_Shine-_-9%20Exercises%20Youre%20Doing%20Wrong-_-6%20Workout%20Mistakes%20That%20Slow%20Down%20Resultshttp://www.prevention.com/push-ups-any-level?cm_mmc=Yahoo_Blog-_-PVN_Shine-_-9%20Exercises%20Youre%20Doing%20Wrong-_-Pushups%20For%20Any%20Levelhttp://www.prevention.com/push-ups-any-level?cm_mmc=Yahoo_Blog-_-PVN_Shine-_-9%20Exercises%20Youre%20Doing%20Wrong-_-Pushups%20For%20Any%20Levelhttp://www.prevention.com/fitness/fitness-tips/crank-your-calorie-and-fat-burn?cm_mmc=Yahoo_Blog-_-PVN_Shine-_-9%20Exercises%20Youre%20Doing%20Wrong-_-10%20Ways%20To%20Ignite%20Your%20Calorie%20Burn


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