Fitness Basics

Brand new to the fitness world? No problem! Before beginning your new healthy lifestyle journey, there are some fitness basics you should be aware of.

Squats

1. Stand with feet slightly wider than hips.
2. Start to push butt back while breaking at hips.
3. Bend knees and begin to squat.
4. Slowly start to sit, like you are going to sit in a chair.
5. Your knees should be bent at a 90-degree angle (parallel to the floor).
6. Keep chest and shoulders lifted with a neutral spine.
7. As you squat make sure to keep your knees in line with your feet.
8. Drive through your heels, you should be able to lift/wiggle your toes while squatting.
9. Body and core should be engaged the entire time.
10. Stand up tall while still keeping knees aligned with feet.

Lunges

1. Begin with feet being about hips width apart.
2. Chest and shoulders should be lifted and the spine is in a neutral position.
3. Core is engaged.
4. Step forward with one leg.
5. Push your hips backward and begin to bend both knees at a 90-degree angle.
6. The back knee should not touch the ground.
7. The front knee should be in line with the ankle. Not allowing the knee to go over the toe.
8. Straighten and step back.
9. Repeat on other side.

Push-Ups

1. Begin on the ground, your hands should be slightly wider than shoulder width apart with straight arms. A slight bend in the elbow is okay and may help to make you feel more comfortable.
2. Depending on wrist comfort, hands can be position straightforward, slightly inward, or on your knuckles.
3. Your feet should be about hips width apart. You may have your feet closer together if it feels more comfortable.
4. Your body should be in a straight line from your head to toes. Make sure your butt is not sticking up into the air or sagging down. Try clenching your butt and your abs, this will help to keep your body in a straight line.
5. Your gaze should be slightly in front of you. This will help to continue to keep your body in a straight line.
6. Slowly bend your elbows while lowering your body.
7. Once your elbows are at a 90-degree bend, push the floor away until you are back in the starting position.

Note: There are many different ways to do pushups that target different muscles. This is the traditional pushup to master before moving on to other variations.

Plank

1. Begin in a push-up. You can choose to stay on your hands or you may come down to rest on your forearms and elbows, keeping your elbows directly under shoulders.
2. Your toes should be grounded and your entire body should be engaged to keep your body in a straight line.
3. Like the push-up, direct your gaze slightly in front of you to maintain a neutral spine and straight body from head to toe.
4. Begin by holding this plank position for 20 seconds. You may gradually add time on as you become more comfortable.

Additional Tips for Every Exercise

1. Never lose your breath. Anytime your body is doing work you should be exhaling.
2. Always focus on form. Slow down if needed to ensure proper form.
3. Listen to your body. If something is painful, STOP!
4. Stay hydrated.

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