For video demonstrations on specific exercises, click here.  Please also visit our pages on beginner exercise to get specific ideas and recommendations on training.  Of course, Covenant Lifestyle Centre is a great place to start as well, for advice from the experts.  The following are general tips to keep in mind when performing basic exercises.

Golden Rule: ALWAYS listen to your body!!

• Biceps - elbows close to waist and movement only from elbow
• Triceps - elbows close to ears
• Shoulders - elbows slightly bent and only raise to shoulder level
• Chest - keep elbows slightly bent and do not arch back
• Back - keep back straight and squeeze shoulder blades together

• Quadriceps - do not arch back
• Hamstrings - keep head and neck in alignment and heels come to gluteals
• Gluteals - do not let your knee go over your toe
• Calves - do not bounce and keep knees slightly bent
• Inner/Outer Thigh - do not arch back

• AB EXERCISES
• Place hands lightly behind head
• Never pull or roll the neck forward
• Keep elbows out to the side
• Make sure shoulder blades come off the floor

• LOWER BACK EXERCISES
• Keep toes on the ground when prone
• Do not use momentum
• Do not arch your back

• Consult a physician before beginning any exercise program.
• Do not lock knees or elbows
• Keep all movements slow and controlled
• Breathe out on the contraction and breathe in on the relaxation
• Keep head, neck, and spine in alignment
• Do not compromise form when muscles are fatigued

• Lifting weights is a great way to tone muscle and make everyday tasks easier,

            if done properly.

• Always remember correct technique will help prevent injury.

Always listen to your body, and stop immediately if you ever have pain!