By Tracy McMaster, contributing blogger and certified personal trainer.
Home workouts have been around since Jane Fonda was dominating the living rooms of the 80’s. The demand seems to be on the rise as social media takes over our lives and has given us access to apps, IG live, Facebook, YouTube and endless clips on exercises to incorporate into your living room routine. Let's take a moment to go back to basics and commit a few fundamentals to memory. When you are working out on your own, you are forced to make your own corrections in hopes of avoiding injury from poor form.
Here are my 5 fundamentals:
1) When in plank position make sure you look 2-3 inches in front of you. This keeps your chin off your chest and your head in line with your spine. Spine alignment is essential in avoiding back injuries.
2) The image of pulling your belly button to your spine is one that helps keep your core supported. This core support is important in cardio work, weights & resistance training and straight up abdominal work. Protect that lower back!
3) Any time you are planting your hands on the ground (think plank, burpees, spider, dolphin, push-ups, plank jacks) you must keep your palms spread wide and your shoulders away from your ears. This helps with keeping your body in a straight line from crown to heels.
4) Squats are incorporated in most workouts. Anytime you are in a squat position think about shifting some weight in your heels. You should be able to lift your toes slightly. This takes the pressure off your knees.
5) Breathe. This may seem obvious but the number of times I catch people holding their breath when they are working out is amazing. Use your breath - it’s an incredible tool.
Follow these tips to protect your body during your home workouts and you’ll be on your way to a healthy, injury free 2019.