8 Exercise Mistakes that Hold You Back from Results

· March 8, 2018
The problem with working out improperly isn't not getting the results that we want, but rather, we could be hurting ourselves and suffer from different injuries depending on the case

Sometimes when we exercise, we’re looking for results that are impossible simply because we’re doing them wrong. If you can stop making these exercise mistakes, you’ll surely be able to get the best results.

1. The bridge and your waist

If we’re going to do this exercise, we have to know that if you arch your back while doing the bridge, you’re not doing it right.

It’s bad for your back because the weight doesn’t fall on your butt, but rather, on your lower back.

  • The correct way to do this exercise would be to keep your knees parallel to the ground.
  • In order to do that, you need to lift your waist upwards and keep your torso in line with your waist.
  • Don’t forget to tighten your butt and abdomen muscles as much as you can when you’re at the highest point of the bridge.

2. Lunges

Be very careful with this exercise because you could be doing it completely wrong.

If your torso is leaning forward and your knees are bent at a sharp angle, you’re risking an injury. By positioning yourself as described, you’re putting too much weight on your back and knees.

  • The correct way to do the exercise is by keeping your back straight and not lifting your hips.
  • Remember to bend your knees at a 90º angle.

Also see: 6 Reasons Why Your Back May Hurt

3. Planking

Watch out with this exercise because it can also end up being dangerous. If your back doesn’t stay straight while you’re planking, the exercises loses its effectiveness.

  • In order to plank properly, you need to protect your body from possible injuries by keeping a straight line all the way from your feet to your head.
  • Bend your arms at a 90º angle and keep your head up when you’re doing this exercise.

4. Squatting with weights

Squatting with weights is another exercise option.

You have to be careful about doing these squats because if you’re squatting in a way that your knees surpass your feet, your back will arch and the weight will rest on your neck, risking its injury.

  • The right way to do this exercise is by lining up the weight at the middle of your feet.
  • After, you have to concave your back and keep your ankles firmly on the ground. Then, squat.

5. Holding weights correctly

Be extremely careful with how you hold weights. When the weight rests on your neck, it’s dangerous. The correct way to hold it is by pushing your elbows outwards and bringing the shoulder blades together.

By moving this way, you’ll be able to arch your back and tighten forcing it. Don’t forget that the weight should be at the lowest possible level.

6. Squatting with dumbbells

Doing squats with dumbbells is one of the most common exercises, but you have to be careful because if you do them pushing your shoulders forwards, you’re creating too much pressure and could hurt yourself.

  • The right way to do squats is by pushing your shoulders back and bringing your shoulder blades together.
  • Don’t forget to keep your back straight, only curving your lower back slightly.
  • Squat in a way so that your hips stay parallel to to floor and you’re all set.

We recommend that you read: 7 Reasons Why You Should Do Squats Every Day

7. Lifting weights

Lifting weights is another common exercise and it’s also one of the exercises with which we should be most careful. The position of your legs and arms here is extremely important.

If your limbs are angled, you could fall and injure your tendons.

  • TO get in the correct position, bend your legs at your knees, bring your chest forward, curve your lower back outwards and push your hips out backwards.
  • Your legs and arms should be perpendicular to the floor.

8. Using platforms

Choosing to do exercises that require you to get up onto a platform also requires some precaution.

While doing these kinds of exercises, we could set ourselves up the wrong way and stand too far from the platform. By standing too far away, we could be putting too much weight on our knees instead of our leg muscles.

  • The correct way to do exercise is by standing straight, with your shoulder blades together, slightly bending your back and approaching the platform or bench.
  • Your knees should be in line with your feet.