Health expert Amy Hendel discusses common mistakes many of us make when exercising that prevent the desired results from happening.
Walking
The secret is to harness core muscles. Engage the stomach muscles by holding the upper body upright, keep a quick pace, and use the arms. If working on a treadmill, do not lean over and hold on to the side bars. Walk upright.
Weight Training
- Be sure you are using heavy enough weights, so that by the 10th to 12th repetition, the movement is difficult. If you can do 15 repetitions easily, you need to use a heavier weight. The amount you use depends on your level of fitness.
- Be careful not to use a weight that is so heavy you compromise your form. You should not have to rock forward or backward to raise the weight, and you should be able to use the same amount of energy to lower the weight as you did to raise it (i.e. slow up, slow down).
- Do not use momentum to lift the weight. The movement should be slow and controlled. Knees should be slightly bent, and the core should be supporting the upper body.
- Rest for 24 to 28 hours between sessions.
Sit-ups
Here's how to avoid a stomach bulge from sit-ups: Lie on your back with your knees bent and your hands behind the head. Do not lace your fingers. Raise your head from the floor, and from this position, crunch forward, lifting your shoulders from the floor. Return to the starting position with your raised head between each crunch. The shoulders should not touch the floor until you are finished.
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