Having the basic exercises down is vital in getting the most out of your work out, without injuring your body. Even the simplest of exercises can do more harm than good if you aren’t doing them right, and can lead to injuries that will stop you from reaching your fitness goals.

Squats

Start with your feet a little wider than shoulder width apart, hips directly above your knees. Roll your shoulders back to avoid having your back bent while squatting, because this puts extra strain on your lower back. Reach your arms out in front of you, take a deep breath and slowly move your hips backwards as you bend your knees, making sure your chest stays upright. Engage your core and squat as deep as you can, before pushing yourself back up to standing position through your heels.

Sit Ups

Sit ups are a basic abs workout, but they can strain your neck if you do them wrong. Lie on your back and bend your knees so that your feet are around thirty centimeters from your tailbone. With your hands behind your head, exhale and tighten your abs, curling up towards your thighs until you’re in seating position. To avoid straining your neck, tilt your chin forward as you sit up and make sure all of the power is coming from your abs. Take a deep breath and lower yourself back down until your back is touching the ground. Repeat the process until your abs are on fire!

Push-Ups

Push-ups can strengthen your arms, core, shoulders and chest if you have the right form. To do the perfect push up, start in a plank position with your palms on the ground, making sure they’re directly below the shoulders. Now align your body so that there is a straight line from your heels to your head. Make sure this line stays straight during your push up and don’t let your hips drop, because that will strain your lower back and stop you from getting the most out of your push-up. Keep your abs engaged as you bend your elbows to a 90 degree angle, and push yourself back up to the plank position.

Plank

You can’t do the perfect push-up if you haven’t first mastered the plank position. Rest your forearms on the floor so your elbows are bent at a 90 degree angle.  Your feet should be together with your toes touching the floor, and like the push-up, you need to make sure that the line from your heels to your head is straight. Because you’ll be holding this position, getting the form right is crucial to preventing injury. Squeeze your abs, thighs and glutes for maximum burn and hold it until you reach your goal.

Lunges

Lunges are great because they work your abs, butt, and legs at the same time. If you do them wrong you could risk hurting your knees, so it’s important to know the right form. Stand with your feet hip width apart and toes pointing forward. To avoid putting too much strain on your knees, pull your abs in towards your spine and keep them engaged for the whole lunge, while also keeping your torso straight. Now take a step forward so your front leg is at a 90 degree angle and your back heel has lifted from the ground. You’ve just done a perfect lunge!