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Kayla Itsines Corrects Some Common Exercise Mistakes

Plus ways to make the moves harder or easier.

10/11/2016 2:09 PM AEDT | Updated 10/11/2016 3:04 PM AEDT
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In this video Kayla Itsines corrects some common exercise mistakes, plus offers tweaks so you can make the move harder or easier, depending on your fitness level.

The full techniques are below, too -- get them right to avoid injury and see better results!

Sit Squat -- Place a chair horizontally behind you. Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until you are able to lightly sit on the bench behind you. Ensure that your back remains between 45 and 90 degrees of your hips. Push through your heels and extend your legs to return to a neutral standing position. Repeat for the specified number of repetitions.

Jump Squat -- Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called squat position. Propel your body upwards into the air. Extend both your legs and your hips before landing back into squat position. When landing, ensure that you maintain 'soft' knees to prevent injury. Repeat for the specified number of repetitions.

Squat -- Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. Push through your heels and extend your legs to return to a neutral standing position. Repeat for the specified number of repetitions.

Push Ups (On Knees) -- Place both hands on the floor slightly further than shoulder width apart and both legs together behind you, resting on your knees. This is your starting position. Whilst maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form a 90 degree angle. Push through your chest and extend your arms to lift your body back into starting position. Repeat for the specified number of repetitions.

Push Up + Pulse -- Place both hands on the floor slightly further than shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position. Whilst maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form a 90 degree angle. This is called full push up position. Push through your chest to extend your arms slightly. Bend your elbows again and return to full push up position. Push through your chest and extend your arms to lift your body back into starting position. Repeat for the specified number of repetitions.

Push Up -- Place both hands on the floor slightly further than shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position. Whilst maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form a 90 degree angle. Push through your chest and extend your arms to lift your body back into starting position. Repeat for the specified number of repetitions.

Bent Leg Raise -- Start by lying flat on your back on a yoga mat and place both hands underneath your coccyx bone, as shown. Extend both legs and engage your abdominal muscles by drawing in your bellybutton in towards your spine. This is your starting position. Keeping your feet together, contract your abdominal muscles and bend your legs to bring your knees into your chest. Slowly extend your legs until they are slightly off of the floor. Repeat for the specified number of repetitions.

Straight Leg Raise -- Start by lying straight on your back on the floor and place both hands underneath your coccyx bone, as shown. Engage your abdominal muscles by drawing your bellybutton in towards your spine. Keeping your feet together, slowly raise your legs off of the floor. Continue raising your legs until they form a 90 degree angle with your hips. Slowly lower your legs until they are slightly off of the floor. Repeat for the specified number of repetitions.

Straight Leg Raise + Hip Lift -- Start by lying straight on your back on the floor and place both hands underneath your coccyx bone, as shown. Extend both legs and engage your abdominal muscles by drawing in your belly button to your spine. This is your starting position. Keeping your feet together, slowly raise your legs off of the floor until they form a 90 degree angle with your hips. Allow your hips and lower back to lift off of the floor and press your feet upwards towards the ceiling, as shown. Slowly lower your legs to return to starting position. Repeat for the specified number of repetitions.

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