Sports experts certify that it is possible to improve your physical condition, without having to go to a gym.

For example, you can do a variety of exercises at home, including planks, crunches, squats, and many others. At first glance, they may look easy to do, but in fact, many people don’t do them correctly, which can not only hinder the effectiveness of the workout, but also cause major health problems.

We’ve studied the advice of experts in the field, and now know how to do all these techniques correctly!

  1. The plank

The plank is one of the most effective core exercises, as it mobilizes all parts of the body.

However, incorrect technique negates the entire effectiveness of the exercise and can lead to health problems with the spine.


Lifting the pelvis too high causes the load to be distributed incorrectly, which results in excessive tension on the shoulders and can lead to neck pain.

Conversely, lowering the lower back too much reduces the load on the abs, hurts the knees and can lead to lower back pain.

And finally, poor head position (looking up or sideways) can cause osteochondritis in the neck.

The correct technique

The elbows are placed exactly at the same level as the shoulders, the neck is relaxed, and the gaze is directed towards the ground.

The legs must be straight and the buttocks stretched.

The back should be straight, the stomach tense, and the hips should form a straight line with the shoulders and feet.

  1. Reverse push-ups

This is a basic exercise that works the triceps and upper body, and is perfect for beginners due to its simplicity. Usually, it is performed with the help of a bench or stool, but with more experience, you will be able to directly do inverted push-ups on the floor.


Spreading your elbows too far to the side will put more strain on your shoulder joints and not your triceps.

Rounding the back also overloads the shoulders and can lead to injury.

The correct technique

Place your palms shoulder-width apart on the edge of a chair or bench, place your pelvis next to it, and stretch your legs while keeping your heels firmly planted on the floor.

Slowly lower your body using the strength of your arms. You will reach the end point when your elbows are at a 90 degree angle. Then stand up using your arm strength to return to the starting position.

The back should be straight and as close to the bench as possible, and the elbows should bend not to the side, but behind.

  1. The crunch

To do crunches correctly, lie on the floor and bend your knees so that your legs form a right angle.

Then, gently lift your shoulders with your abs. It may seem like the easiest thing in the world to do, but many people make a lot of mistakes.

_ Too much movement. Lifting your upper body too high shifts the main load to your hip muscles, not your abs.

Too much neck curvature. Because of this error, some of the load is transferred to the neck or hands (if they are placed behind the head and press on the neck).

Fixing the legs reduces the load on the abs, because the thigh muscles are then also involved in the exercise.

The correct technique

Bend your knees so that the legs form a right angle, anchor the lower back to the floor. Hands can be crossed over the chest or placed on the back of the head.

Gently lift your shoulders 15-20 cm off the ground using your abs, then slowly return to the starting position without relaxing them.

Throughout the exercise, your feet are firmly planted on the ground and your eyes are directed straight ahead.

  1. Push-ups (the easy version)

Studies show that the easy version of push-ups involves the same muscles as the classic push-ups, but without giving them any extra load.

This can include not only knee push-ups, but also those performed from a wall, bench, couch.


Not keeping the back straight can lead to pressure on the spine.

It is not correct to point the elbows out to the sides so that the upper body looks like the letter T. This position puts too much strain on the shoulders, and the triceps and chest work less.

The correct technique

Put your hands on the floor, couch, or wall. Hold your body straight and tense, and lower yourself as low as possible, then return to the starting position.

Hands should be a little wider than shoulder width apart and fingers should be pointing forward.

Ideally, elbows should be at about a 45 degree angle to the torso.

  1. Squats

Everyone knows that when doing squats, you should keep your heels firmly planted on the ground and your back straight, but there are some mistakes that aren’t so obvious.

The knees should not bend inward, as this increases the load on the joints and involves the thigh muscles much less.

Knees should not come forward too much or extend beyond the toes. This reduces the load on the gluteal muscles and can lead to pain.

Some people lift their heads too much during squats. This is a big mistake: it disrupts balance and technique, and can also cause lower back and neck pain.

Correct technique

The back is straight, the gaze is straight ahead, and the feet are anchored to the floor throughout the exercise.

Knees should not extend beyond the toes. To get rid of this mistake, imagine you are sitting in a chair.

The kneecaps should be facing the same direction as the toes.

Squats are performed smoothly, without sudden movements.

The depth of the squats and the position of the legs also play an important role.

When doing squats, lower the glutes until they are parallel to the floor. Incomplete squats do not work the muscles well, and when squats are too deep, the knees become overloaded.

The further apart the legs are, the more the muscles of the inner thighs and glutes are worked.

  1. Lunges

If done correctly, the lunge works the gluteal muscles and the front surface of the thighs as well as the squats and deadlift.

The mistakes

The front knee extends past the toes. This position distributes the load unevenly, stressing the front of the thigh and relaxing the gluteal muscles.

The body falls too far forward. This error overloads the knee on the floor and throws the body off balance.

The correct technique

Take a big step forward with your whole body weight on your front leg. Keep your back straight.

Sit down until the hip of the supporting leg is parallel to the floor. Both legs should be at a 90 degree angle from hip to calf.

It is important that the knee does not go above the toes.

Return to your starting position by pushing back with the heel of your front leg.

  1. Side Lunges

This exercise is perfect for the muscles of the inner thigh. Although it’s fairly simple, poor technique can not only have negative effects on the spine and knees, but also reduce the effectiveness of the exercise.


The heel of the right leg is not properly anchored to the ground and the toes of the supporting leg are pointing outward.

The knee of the supporting leg is turned to the side during the exercise.

The torso bends forward.

The correct technique

Step to the side, pulling your pelvis back so that the hip of the supporting leg is almost parallel to the floor.

Both feet are touching the ground completely and the toes are pointing forward; the back is straight.

The knee of the supporting leg is above the foot and the calf is perpendicular to the ground.

  1. The swimmer

Doing the swimmer’s exercise regularly will strengthen the lumbar area, improve blood circulation in the pelvic area and relieve back pain.

The mistakes

When the knees are anchored to the ground in the starting position, the leg muscles are used instead of the back muscles.

By bending your legs during the exercise, you take the load off your back muscles.

The correct technique

The starting position: Lying down with your head on the floor, arms and legs extended as far as possible. Straighten your hips so that your knees do not touch the floor.

Slowly lift your arms, chest and legs, holding your body in the final position for 2 – 4 seconds.