8 of the Most Useful Workout Hacks for a Leaner Summer Body

Tips for a more effective workout
27 May 2015

Over the years as a fitness professional, I have found that many individuals perform exercises incorrectly and then wonder why they aren't getting the results they expected. Sometimes, it's all about making simple changes to get a greater return. Incorporate the following workout hacks into your next routine, and see what a difference a few tweaks can make:

  1. Get Lower – Your thighs should be parallel to the floor at the lowest point of your squats. If you don’t go deep enough, you’ll miss out on engaging the muscles in your butt, legs and core.

  2. Keep your back straight – Especially during stiff legged deadlifts, which places serious stress on your back. Keep your core engaged and shift your hips back (poke your butt out) so that your shoulders, lower back and hips are aligned.

  3. Train your core off the floor – Traditional crunches cause flexion of the spine as it is pressed into the hard floor; even on a mat this places stress on your back. Try planks, or use the BOSU, Bender Ball or stability ball to protect your spine and better engage your core muscles.

  4. Lift weights that challenge you – If you can handle those 5 lb. dumbbells without breaking a sweat, step it up! Lifting weights does not make you bulky; it builds the lean muscle necessary to keep fat off for good.

  5. Stay upright – Especially during squats and lunges, avoid collapsing at the waist to prevent strain and fatigue of your neck and shoulders. The focus should be on your legs so sit back on your heels and get low!

  6. Eat before and after every workout – Skipping meals deprives your body of the energy it needs and the fuel it craves pre and post workout. Drink a protein shake if you don’t like training on a full stomach or if you don’t feel hungry after you workout.

  7. Switch it up! Doing the same routine over and over again and expecting different results is the definition of workout insanity. Challenge your body to burn more calories by changing your workouts every 4-6 weeks.

  8. Have a plan – Walking around the gym aimlessly for an hour is not going to get you results. Get a journal and track your workouts so you have a plan of attack for each session.   

And whatever you do, keep pushing! It may not happen overnight, but by using these tips and eating clean, you will begin to see results from all that hard work.
Photography by BAW Photography LLC.

What tips do you have to share that have helped you reach your fitness goals?

 

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Trinity Perkins

Trinity Perkins is the founder of Train With Trin LLC. As a born fitness enthusiast turned Figure Competitor, Certified Personal Trainer and Nutritionist, her lifeโ€™s mission is to motivate and inspire others to take charge of their health and wellness. She understands the endless benefits of exercise and proper nutrition and works with her personal training clients to achieve their goals, and give them tools and techniques to live every day to the fittest. Her writing has been published on livestrong.com. She holds a Bachelors in Communications and Human Services and a Masters in Health Education.




Comments

  1. You're welcome! ๐Ÿ™‚ Happy training!

  2. So happy you ladies found my tips helpful! Hopefully you've aleady put a few of them to practice or plan to do so this week ๐Ÿ™‚ The Bender Ball is just a smaller version of the stability ball so tucking it in the small of your back for cruches is a good place to start! Happy training ๐Ÿ™‚ @trainwithtrin 

  3. So I am most certainly going to subscribe to your blog love these tips on form.

    • Julian B. Kiganda Says: June 8, 2015 at 3:53 pm

      Glad they were useful Kim! To subscribe, just add your email address to download the free e-book, 5 Keys to Drastically Transforming Your Life. Stay phenomenal!

  4. Great tips. I've just started back at the gym, and I am contemplating getting a trainer. I'll be keeping these tips in mind.

  5. Awesome tips that we can all use. Ummm, I really need to kick my workout routine back into high gear. I've been slacking off. 

  6. These are great tips and just in time for my fitness come back post pregnancy. Planks are my go to move! Targets so many areas all at once. I believe it working out smarter. 

  7. Thanks for the awesome tips I surely can use them!

  8. These are great tips! I actually have always hated crunches for that reason (bad back), and prefer to do planks although…I haven't done them in awhile so I guess I need to get cranking.

  9. Great tips! I am about to ramp up my exercise regimen and get really serious! Thanks!

  10. I need to get back into working out. I have been getting back into streching little by little. I stopped after I got injured doing anything, so I have been slow and steady. No gyms for me though, they bore me.

  11. Thanks for the exercise tips! I've been hearing that planks are so much better than crunches. I'll be trying these out soon.

  12. I practice a lot of these in my barre classes! But I agree about changing up your routine. I think that's my problem now.

  13. Thanks for these tips, I try to stay fit and workout a lot and it's good to hear from a professional the do's and don'ts!

  14. Trini, this article is on point great tips ….I did not know I had to eat before and after exercise and switch it up I was motivated to start. Thanks for sharing.

  15. There is hope for me! this article is on time.. I told myself yesterday that I was going to begin today! AND I WILL ๐Ÿ™‚ thanks for the tips

  16. Thank you, Trinity! Very useful tips. I've found that I don't focus at the gym unless I have a partner. Lately, I've been going to a Barre class and it's been amazing in helping me to focus on my core. Thanks again!!

  17. Great tips! I need to work on switching it up. I use pretty much the same machines/do the same exercises all the time. But I need to push myself. ๐Ÿ™‚

  18. Thanks Trini, very helpful tools.  Do you have tips on using the bender ball correctly as well?

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