The form of exercise is the foundation of it. To put it simply, it is important that you exercise with the right technique, so that the right muscles are targeted and worked upon. Making small changes in the way you do the exercise, or when you do modified versions of exercises, they may target different muscles than what you think. For instance, did you know sumo squats put additional emphasis on inner thighs as compared to regular squats? Celeb fitness trainer Kayla Itsines elaborates further on the difference between exercise variations and which one is best for you

Weight loss: Why form is the foundation of exercise

In her Insta post, Itsines shares examples of several other common exercises and how their modified versions target different muscle groups. Read here to know how to exercise with the right technique.

Also read: Weight Loss: 4 Tips To Make No Equipment Workouts More Effective

1. Squats

If you are doing regular squats, then your feet need to be shoulder width apart, toes pointing forward. For a sumo squat, on the other hand, your feet need to be placed at a wider distance and toes pointing slightly outwards. While the squats activate and engage glutes, quads, hamstrings and core muscles, sumo squats put additional emphasis on your inner thighs. For some people, it easier to engage glutes while doing sumo squats.

2. Push-ups

Hand placement and arm movement is the key difference between the two exercises. In a regular push-up, your hands will be slightly wider than shoulder-width apart. Elbows need to be driven outwards as you lower your body. This will primarily activate your chest and shoulder muscles.

For a tricep-push-up, your hands need to directly be put under your shoulders. Your elbows need to be tucked in closely as you lower your body. Doing so will activate your triceps and chest. However, both kind of push-ups active a wide range of muscle groups.

Also read: Push-Ups: Strengthen Your Push-Ups With These 6 Body Weight Exercises

3. Lunges

Both forward and reverse lunge target the same muscle groups – quads and glutes. But a reverse lunge has more intense effect on your glutes and hamstrings. It can be easier to perform reverse lunges because the stationary leg is driving the movement. Stability is better while performing reverse lunges.

4. Reverse table top

Reverse table top works on your lower back, glutes, hamstrings and obliques. When do a walkout variation of this exercise, it helps in creating an activation of glutes and hamstrings.

Watch the video below to get a better understanding of how each exercise is done. 

View this post on Instagram

DO YOU KNOW THE DIFFERENCE? #BBGcommunity, did you know that making small tweaks to the technique of an exercise can change which muscles are being worked? You may not even be working the muscle groups you think you are. These tips are to give you a better understanding of the differences between each exercise, and how you can choose which variation is best for you. Squat vs Sumo Squat – For a regular squat, your feet will be roughly shoulder-width apart with toes pointing forward. For a sumo squat your feet are placed much wider, with toes pointing slightly outwards. All squats will activate and engage glutes, quads, hamstrings, and core muscles, but the sumo squat will place additional emphasis on your inner thighs (adductors) and for some people, it is easier to engage their glutes when doing sumo squats. ⠀⠀ Push-Up vs Tricep Push-Up – The difference between a push-up and a tricep push-up is your hand placement and arm movement. For a regular push-up, you will place your hands slightly wider than shoulder-width apart and drive your elbows outwards while you lower your body. This will mainly activate your chest and shoulder muscles. With a tricep push-up, you will place your hands directly under your shoulders and keep your elbows tucked in close to your body while lowering. This will activate your triceps and chest. While both of these styles activate a wide range of muscle groups, these are the main muscles used and differences between the two. ⠀⠀ Forward Lunge vs Reverse Lunge – Essentially, both lunges target the same muscle groups (quads & glutes) but a reverse lunge will hit your glutes and hamstrings a bit more. Reverse lunges can be easier to perform because the stationary leg is driving the movement, so you have more stabilisation. ⠀⠀ Reverse Table Top Walkout vs Reverse Table Top – A reverse table top will work your lower back, obliques, glutes, and hamstrings. By adding a walkout at the top position of the table top, you are creating more activation to your glutes and hamstrings. ⠀ Ladies, was this post helpful? Let me know. ⠀⠀ www.kaylaitsines.com/BBGZeroEquipment ⠀ #BBG #BBGathome #SWEATathome #BBGZeroEquipment

Promoted

Also read: Weight Loss: This 30-Minute HICT Workout Can Make You Feel The Burn

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.