Not seeing results from your training? - GetFit News

If you've faithfully stuck to your weight-training regimen but stopped making progress, you may have slipped into some sloppy techniques. "We drift into bad habits when we forget to concentrate on the muscles we're working," says Shirley Archer, a certified fitness instructor and author of The Everything Weight Training Book (Adams Media, 2002). "But by focusing on and feeling the targeted muscle work, you'll get quicker results and reduce your risk of injury." Here's how to recognize and fix some common mistakes.

* Biceps curls

Don't rock forward and arch your lower back. "You'll be using momentum instead of muscle," says Archer.

Do stand with one foot slightly in front of the other. Lower and lift the weight in a controlled manner--don't just drop it on the way down.

* Crunches

Don't lead with your head. "You'll strain your neck and won't work your abs effectively," Archer cautions.

Do relax your head and neck, hold your shoulders steady and lift from your torso.

* Leg lifts

Don't arch your back while you mindlessly swing your leg. "If you don't first stabilize your core, you can injure your lower back," warns Archer.

Do tighten your abs to stabilize your pelvis. Keep your lower back still while you move your leg. If you're on all fours, focus on your hamstrings and glutes. On your side, focus on your inner thigh if you're lifting your lower leg, on your upper hip if lifting your top leg.

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