can show you how to combine exercise and nutrition to get the best results. This is what you've been looking for. You will need to make the commitment, but isn't it time to finally take care of you? Albert Einstein once said that "Action without thought is a form of insanity; Thought without action is a crime."
Although we can venture into a lot of subject matter with this quote, I find it fits perfectly when discussing exercise form. People exercise in gyms every day but most don't think about how to properly execute a movement in order to maximize efficiency. The average person will attempt an exercise with one goal in mind -- getting the exercise over with!
The result is sloppy form, lack of progress and possible physical injury. Most fitness blunders also stem from lack of knowledge or misinformation provided by the local gym rat who considers himself the resident guru.
The thing that bothers me most is that many people will continue to perform an exercise with horrendous form even after they've received the correct instruction. It's hard to change bad habits, but if we don't, we end up being the person who says "I've tried everything and I just can't make progress. I give up."
You don't have to be that person.
I'm providing 4 exercises that I want you to master. Improving your form on these exercises can make a big difference in your physical transformation. As an added bonus each of the exercises has its own video. (Note to reader: Flash and high-speed connection required to view video.)
Along with the video I'm also providing a written description of each movement (even though it's covered in the video). As you watch the videos and attempt the exercises I want you to take your time and practice, practice, practice. This isn't about a formal workout. It's simply about creating a solid foundation. Even just the awareness of your exercise form will help you to improve.
1. Abdominal Crunches
This is a great basic abdominal exercise but most people perform it incorrectly.
Lie with your back on a mat or cushioned carpet Make sure that your lower back is relaxed against the mat during this exercise. Bend your knees until your legs are at a 45 degree angle Keep both feet on the floor. Place both hands crossed over your chest Movement:
Contracting the upper abdominal area, raise your head and upper torso off the floor until your shoulders are slightly lifted. The goal is to tighten the upper ab region Keep your eyes focused on the ceiling Focus on keeping your neck relaxed because the tendency is for people to tense it during this exercise. Slowly return to the starting position stopping just short of your head touching the floor. Key Points:
Exhale as you contract the abs. Inhale while returning to the starting position.
2. Chair Squats (beginner's movement)
The squat is an excellent exercise for the legs glutes. It's even more effective once you add weights with a barbell or dumbbells. Starting Position:
Beginners can perform this exercise with the aid of a sturdy chair Stand in front of the chair with your back toward the chair and feet shoulder width apart Keep your hands crossed over your chest for balance Keep your head up as a natural extension of your spine Movement:
Begin to sit in the chair lowering your body until your legs are at a 90 degree angle. Be careful that your knees do not extend past your feet. Instead sit back in the chair and stick your butt out. Contracting the front of the leg (quadriceps), return to the starting position stopping just short of the legs being fully extended. Keep a slight bend in the knees. Key Points:
Inhale while sitting in the chair. Exhale while raising yourself from the chair. As you get stronger, you will want to add resistance such as dumbbells or cans in your hands.
3. Dumbbell Walking Lunges
This is one of my favorite exercises for the lower body. It's a wonderful combination of resistance training and some aerobic work to a degree. It's great for the legs and butt. Starting Position:
Stand straight with your feet slightly spread apart. Hold a dumbbell in each hand with your arms down at your sides. Movement:
With control, slowly step forward with the right leg and lower the left leg until the knee almost touches the floor. The step should be long enough that your left leg is nearly straight Your chest should be lifted and your front leg should form a 90 degree angle at the bottom of the movement. Your right knee shouldn't pass your right foot. Don't let your knee touch the floor. Raise yourself up then push off with the left foot and take the same long step you did with the right leg Avoid short steps—the step must be long to affect the leg and butt. Key Points:
Inhale while stepping forward. Exhale while rising up and pushing off the back foot. Make sure your head is up and your back is straight. Discontinue this exercise if you feel any discomfort in your knees.
4. Abdominal Vacuum
The Transverus Abdominis muscle is the real deal. It's the muscle that holds your mid-section tight and flat. It's a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it and is your body's natural corset. When you suck your stomach in, you have just used your Transversus. This is the only muscle that can help pull the stomach inward. The exercise can be performed on all fours on the floor or while seated. I'm providing the seated version because it's easier to do.
Starting Position and Movement:
While seated tall at the edge of a chair exhale all the air from your lungs. After completely exhaling, pull the navel in towards the base of the spine, but pull in very tight. Key Points:
Breathe through your nostrils after exhaling all the air from your lungs but keep holding the contraction. Do not hold your breath at any time during the movement. Hold the contraction tight for at least 40 seconds. You'll be training the stomach to pull inward and help create a flatter appearance The beauty of this exercise is that it's simple and you can perform it anywhere. Please keep in mind that any type of positive physical transformation is only achieved by lowering body fat and improving strength through proper nutrition and exercise. Exercise form is critical, but you still have to provide your body with healthy foods to achieve optimal results. Check with your doctor before beginning any exercise program. Looking for more information? Join eDiets
and visit Raphael's support group (Fitness For You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!
A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.
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