How to Do Tricep Dips + Mistakes & Variations

first sit down with your feet in front of your body making an L shape with your torso tall and leg stretched out in front of you then pull your feet in bending at your knees to give more support for your low back place your hands behind your hips making sure you aren't stretched out too far away from your armpits and make sure your fingertips are pointing towards your heels with your palms flat down on the ground and arms slightly bent raise your hips up off of the floor bend at your elbows and slowly let your hips drop back down to the floor bending your arms and putting pressure on your triceps deltoid and shoulders keep your chest open and squeeze your gluts and core to help maintain proper form locking out your elbows at the top of this movement with additional strain on the joints in your shoulders elbows and back be sure to always have a slightly soft elbow even at full lift type and remember your limits it's easy to start locking your elbows out towards the end of your set when your muscles are tired and more vulnerable be careful you don't put too much pressure behind your shoulders or lean too far forward if your neck resembles a turtle otherwise known as turtling then something isn't right keeping your back straight free of hunching over or arching will go a long way in strengthening the correct muscles and also improving balance without harming your rotator cuff always keep your neck straight shoulders away and free of looking like a turtle while bending at your elbows it's common to open out too wide so keep in mind elbows should be under shoulders be sure to keep your elbows bending straight back from your shoulders to avoid strain in your neck or injury to shoulders scaled tricep dips can be made a little easier by limiting the range of motion when performing this exercise just decrease the bend in your elbow and extend in a smaller amount advance looking to work additional muscles in your arms just flip your hands so fingertips are facing away from heels it's a lot more opportune to and requires more upper-body strength especially to perform without injury make sure to keep your shoulders away from ears and continue to have a straight back box variation using a box for leverage is a great way to make this move more intense place a box behind your arms and start with your hips lift it up make sure they're level then drop your elbows straight back behind you bending and going deeper on the dip thanks to the Box height lower and lift while maintaining an open chest and concentrate on keeping shoulders straight you .

Video Description:

Tricep dips are a great compound push exercise design to target the backs of your arms, but also do a great job of engaging your forearms, shoulders, lower back, and chest. What's more, you can do tricep dips at home without any equipment at all, and they're great for both men and women alike.

Lean how to perform the perfect tricep dip with Los Angeles based personal trainer Katie Horning, then discover come common mistakes to avoid during the exercise. Finally, Katie offers some great variations, ranging from scaled to advanced, for those looking to adjust the difficulty.

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How to Do Plie Squats + Mistakes & Variations

begin standing with your legs open past hip distance just about shoulder-width apart turn your feet out diagonally and place hands on hips for balance with your shoulders staying directly over your hips start to bend your knees keep your knees and toes in the same alignment as you lower down into a squat without letting your knees fall inward make sure your spine stays as flat as possible like you're pressed up against a wall and your chest is open and core is tight once you've lower down it's almost a 90 degree angle pause at the bottom then squeeze your gluts while slowly lifting back up into the first start position a wood injury to your back in these by keeping your hips aligned under your shoulders many squats require you to push your hips behind your shoulders but it's important to remember plie squats are different by having your hips and feet place at an angle it changes how your body responds to lowering and lifting through your legs you'll want to keep your entire spine long and lifted so try to maintain a strong back starting from the base of your neck all the way down to your tailbone this also allows you to use more of your core and strengthen your back muscles a very common mistake is let your knees sink inward during the squat motion be careful to keep your knees in the olders same alignment while you're lowering and lifting and to not let them fall in past your big toe be sure you don't let your knees fall forward past your big toe during the lowering into the squat keeping your knees back towards your heels will help maintain the focus of this exercise and also reduce potential mainstream failed plie spots can be made easier by limiting the range of motions and concentrating on form begin the correct position with heels in toes out in a diagonal and slowly start to lower hips down just a few inches pause at the bottom making sure your knees are still properly tracking over your heels then repeat advanced releve looking to increase the strength in your task and test your balance keep your heels lifted off the ground while holding the releve position during the entire squat by balancing your weight on the balls of your feet it will challenge more muscles in your calves inner thighs and core hand weight if you want to work additional muscles in your upper body while challenging your lower body just add a pair of hand weights start off with something small like a two or a three pound weight in each hand during the lowering of the plie squat extend arms out and around into a Treehugger move then open arms back out and wide upon the list back to start position .

Video Description:

Remember to keep your core tight and squeeze your glutes as you lower down!
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How to Do V-Ups + Mistakes & Variations

start by sitting on the ground with legs lengthened out in front of hips then lay down on your back stretching arms back behind shoulders keeping your back flat contract your core then lift your arm head neck and shoulders off the ground while also lifting up your legs to crunch with your abs your legs should lift to form around a 45 degree angle and arms just stretch towards your feet then continue to repeat the same lowering and lifting sequence when lowering legs and arms back down to the ground between the crunch it's easy to let your muscles relax which can cause your back to arch try to keep your back and core tight throughout the entire move maintaining constant stabilization a common mistake is to move too fast by using momentum during the lift in the crunch VF should be a slow and controlled as possible by going slower with more concentration on form you'll use more muscles in your core and be able to go deeper into your transverse abdominus for maximum benefit and strengthening back and core be sure to keep your hips even during the lift and not Peter off to one side maintaining balance helps to keep the focus of the exercise and the abdominal scales see it can be made easier by keeping your legs on the ground having your lower body stable and grounded you can strengthen the muscles in your core and still perform the exercise by lifting up arms head neck and shoulders upwards until you're ready to lift up your legs scales by alternating legs this move will be a little less intense begin the V up in the same way you would the regular version but when lifting up head neck and shoulders only bring one leg up towards your middle like crunching lower arms and legs back down to the floor then repeat the list with the other leg continue to move with each leg separately lifting and lowering advanced after listing arms up toward seats hold the crunch and Paul's hands forward maintaining a tight core continue deep breath in and out while reaching towards toes and maintain a strong back without rounding your spine this will challenge your lower abdominal muscles and balance you .

Video Description:

Make your ab time count by perfecting this full-body crunch!
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How to Do Squat Jumps + Mistakes & Variations

Start by standing with your feet hip distance
apart. Engage your core muscles and slightly push
your chest out, while pulling your shoulder blades back, and together. Place arms on your hips, or in front of your
chest, to help keep you balanced. Bend your knees while putting the majority
of pressure towards the back of your foot, and lower your glutes down and back as if
you were about to sit in a chair. Keeping weight on your heels, continue to
lower your butt down so that your thighs are parallel to the ground.

With control, lift your weight back up, engaging
your hamstrings and calves, and jump upwards, using your lower body strength to spring up
while extending your arms up. Land with feet distance apart and slowly continue
the process of lowering, lifting, and jumping to repeat the exercise. Locking out your knees between the squat and
the jump actions puts additional strain on the joints in your knees and can also lead
to strain in your low back. Be sure to always keep a slightly soft knee,
especially before lifting off of the ground for the jump and the landing. While bending at your knees, make sure to
keep your feet firmly planted at least hip distance apart, with your feet parallel or,
depending on your flexibility, slightly turned out to help your hips.

If your fee are too close together, you're
less stable through your torso, and hips can lose balance, especially during the jump. If your feet are too far apart, there will
be excess strain on your hip flexors, and you can overcompensate by straining your back. Be careful that you don't put too much pressure
on your toes, or lean too far forward with your chest. If you have too much weight toward the top
of your feet, you risk knee strain and it will throw off your balance during the lower,
lift, and the jump. Try to keep your knees over your heels making sure that they don't fall past your big toe during the bend.

Your hips should stay behind your knees with
your torso upright, not pitching too far forward. Half squats are a great way to build lower
body strength until you're comfortable lowering your glutes past your knees on the drop. To limit the range of motion when performing
this exercise, just decrease the bend in your knees during the squat and extend back up
without the jump. Place a weighted barbell, or hand weights
on your shoulders and traps. Carefully lower down, extending knees to a
parallel position to the floor and then repeat, making sure that you aren't staining to hold
the weight above shoulders, allowing your neck to stay long and weight going toward
strengthening traps, shoulders, lats, and back muscles.

With a pair of hand weights, start with your
arms pulled into your chest. Upon lowering your glutes to form the squat,
extend your arms out in front of you. While lifting back up to start position, squeeze
your biceps, triceps, and lats even tighter to engage and use more muscles in your arms
while performing this exercise. .

Video Description:

Don't lock your knees, or let your weight fall too far forward when performing these full-body toning squat jumps!
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How to Do Plank + Mistakes & Variations

starts in a tabletop position vacuum your wrists directly under the shoulders and the knees underneath the hips create a solid foundation for the upper body by spreading your fingers wide and keeping the palm spot one foot at a time extend the legs long stepping back into your plank the body should be long and flat just like a board or a plank of wood to create length it is fine imagine your tailbone is reaching towards your heels and the heels are lengthening toward a wall behind you create that stain lengthening energy by reaching your crown of the head forward so making sure to keep your gaze down between your hands wings are designed to fire up the core keep your abs engaged by drawing your navel into the spine activating the lower transverse abdominals don't forget to breathe if your hips are sagging towards the floor it's a sign that you're not properly engaging your core make sure to lift and lengthen the lower back keeping the ABS active also keep the legs active by squeezing your inner thighs end this will prevent the lower back from collapsing inward if your butt is lifted into the air you're also not properly engaging your core first realign your shoulders to be directly over the wrists as they've most likely shifted back activate the muscles in your upper back by internally rotating your triceps and towards the ears this will create support for your shoulders then continue to draw the lower belly up and end to keep the core engaged lower impact if you have tenderest modify by slightly turning the risk powers you can also use a yoga block underneath each hand focus on ass to make this movies are more challenging for your core and to take some of the work out of your shoulders bring your planks down to the forearms your elbow should stack directly beneath the shoulders and your forearms should remain parallel advanced start by lifting each foot alternating sides progress by lifting your foot and holding it off the ground and finally live the opposite hand out to shoulder height .

Video Description:

Learn how to master one of the best exercises for strengthening your core -- and toning your entire bod.
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