It's all about form

Push-up DO 1. Keep a neutral spine with buttocks in line with the body 2. Keep the core sucked in and tight 3. Place chest over the arms and shoulders 4. Keep elbows tucked into the sides at 90 degrees 5. Keep fingers spread and facing forward DON’T 1. Drop or sag the hips down toward the ground or resting on the ground 2. Hunch the shoulders up to the ears 3. Raise buttocks in the air 4. Push arms and elbows out to the sides or have shoulders too wide 5. Look slightly forward to not strain the neck MODIFICATION: drop to the knees if regular push ups are too difficult. Photo: Carin Lane / Healthy Life

SHOULDER PRESS DO (picture at left) Place feet hip-width apart Look forward Keep shoulders down and squeeze upper back as you raise your arms Keep knees soft and weight on heels
Choose a correct weight for your level DON’T (picture at right)
Stand with feet too close together so you’re off balance
Have your arms and the weights go too far forward or behind your head
Lean forward and have weight on the toes
Look too far down or have head tilted back MODIFICATION: To choose the correct weight that both challenges but allows for proper form, start with 5 lbs. If you can do 8-10 reps correctly and rather easily, then you’re ready to move to the next level. If you struggle with doing just a few reps correctly, then the weight is too heavy. Photo: Carin Lane / Healthy Life

sit-up or crunch DO 1. Place elbows behind the neck with arms out to side, out of view from the corner of your eye 2. Keep feet placed flat and firmly on the floor, hip-width apart 3. Keep head and eyes looking upward at ceiling 4. Breathe in on the way down and exhale on the way up 5. Keep the navel and belly sucked in DON’T 1. Pull on the neck or bend elbows in toward the head when crunching upward 2. Hold your breath 3. Look down or off to side 4. Have legs and feet too close to the buttocks or too close together 5.Arch the lower back to help get you up Photo: Carin Lane / Healthy Life

squat DO 1. Keep feet shoulder-width apart 2. Keep your weight in the heels 3. Keep buttocks down and parallel with knees as if you were about to sit in a chair 4. Place arms in front for balance 5. Keep shoulders down and head looking forward DON’T 1. Have knees too far forward over the ankles or feet 2. Look down or have head tucked in towards chest 3. Have weight going forward on to toes 4. Hunch shoulders up and forward Photo: Carin Lane / Healthy Life