Do you ever find yourself confused during a workout class?
Thankfully, most of them are as simple as they sound.
We spoke with a handful of trainers to uncover exactly what these common fitness class phrases actually mean.
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Get to know them, and you’ll be ready to crush it during your next workout.
According toFlywheelmaster instructorHolly Rilingerthis is a simple reminder to contract your core.
To do it, tighten your abs by pulling your navel in.
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Plus it will help keep you balanced.
Then, tighten the muscles in the upper front part of your legs, he explains.
Doing this will keep you stable and, according to trainer Thea Murphy ofDavidBartonGym.
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“If one muscle group is lagging, other muscles will have to work harder.”
And planks arealreadytough enough.
“We carry a lot of stress in our upper body,” says Rilinger.
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“When you tense up your shoulders it causes you to waste energy.”
Keeping your shoulders low is an easy way to conserve that precious energy during tough workouts.
And, according to Murphy, it’ll help ward off injury.
How do you know if your shoulders are inching upwards?
Well, first try raising your shoulders as close to your ears as possible.
Now trynotto do that during your workout.
Murphy tells us that during most strength workouts you want to have a neutral alignment with your neck.
The fix is simple, just lift your chin and aim for a relaxed, straight neck.
“You are allowing for easier breathing and proper form,” she adds.
If you frequently find yourself short of breath while exercising, this may be just the trick you need.
Don’t jut the chin out or force it up, either.
The goal here is to keep your spine long and aligned from head to toe.
To master the hinge movement, start standing and place your hands on top of your hip bones.
And don’t forget to keep your weight in your heels!
This is something you’ve probably heard in all your classes, and for good reason.
Murphy explains that this technique helps engage abdominal muscles and protect the lower back from pain or injury.
Check your form by “placing your hands on your waist, and practice a neutral stance.
Then lift the belly in and up to tuck the tailbone,” Taus says.
This way your pelvis is directly under your torso.
Nailing this technique will help solidify your yoga practice.
