Fitness Malaysia Fitness Malaysia

Exercise Guides

Master proper form and technique for effective workouts

Proper exercise form is crucial for maximizing results and preventing injuries. Our guides provide step-by-step instructions, muscle groups targeted, common mistakes to avoid, and modifications for different fitness levels.

Upper Body Exercises

Push-Ups

Muscles Targeted: Chest, shoulders, triceps, core

Difficulty: Beginner to Advanced

How to Perform:

  1. Start in plank position with hands slightly wider than shoulder-width
  2. Keep your body in a straight line from head to heels
  3. Lower your body until chest nearly touches the floor
  4. Push back up to starting position
  5. Maintain core engagement throughout

Common Mistakes:

  • Sagging hips or raised buttocks
  • Flaring elbows too wide
  • Incomplete range of motion
  • Dropping head forward

Modifications:

Easier: Perform on knees or against a wall

Harder: Add elevation for feet, use resistance bands, or perform one-arm variations

Pull-Ups

Muscles Targeted: Back, biceps, shoulders

Difficulty: Intermediate to Advanced

How to Perform:

  1. Hang from pull-up bar with palms facing away
  2. Engage your core and keep legs straight
  3. Pull your body up until chin clears the bar
  4. Lower yourself with control to full arm extension
  5. Avoid swinging or using momentum

Common Mistakes:

  • Using momentum or swinging
  • Not achieving full range of motion
  • Shrugging shoulders
  • Rushing the negative (lowering) phase

Modifications:

Easier: Use resistance bands for assistance, perform negative pull-ups, or use lat pulldown machine

Harder: Add weight, perform wide-grip or close-grip variations

Lower Body Exercises

Squats

Muscles Targeted: Quadriceps, glutes, hamstrings, core

Difficulty: Beginner to Advanced

How to Perform:

  1. Stand with feet shoulder-width apart
  2. Keep chest up and core engaged
  3. Lower your body as if sitting back in a chair
  4. Descend until thighs are parallel to floor (or as low as comfortable)
  5. Drive through heels to return to standing
  6. Keep knees tracking over toes

Common Mistakes:

  • Knees caving inward
  • Heels lifting off ground
  • Leaning too far forward
  • Not achieving adequate depth

Modifications:

Easier: Use a chair for support, perform wall squats, or reduce range of motion

Harder: Add weight, perform jump squats, or single-leg variations

Lunges

Muscles Targeted: Quadriceps, glutes, hamstrings, calves

Difficulty: Beginner to Advanced

How to Perform:

  1. Step forward with one leg into a lunge position
  2. Lower your body until both knees are bent at 90 degrees
  3. Front knee should be directly above ankle
  4. Back knee should hover just above ground
  5. Push through front heel to return to starting position
  6. Repeat on opposite leg

Common Mistakes:

  • Front knee extending past toes
  • Leaning too far forward
  • Not maintaining upright torso
  • Back knee touching ground

Modifications:

Easier: Use support for balance, reduce range of motion

Harder: Add weight, perform walking lunges, or jumping lunges

Core Exercises

Plank

Muscles Targeted: Core, shoulders, back

Difficulty: Beginner to Advanced

How to Perform:

  1. Start in push-up position on forearms
  2. Keep body in straight line from head to heels
  3. Engage core muscles
  4. Hold position while breathing normally
  5. Maintain neutral spine alignment

Common Mistakes:

  • Sagging hips
  • Raised buttocks
  • Dropping head
  • Holding breath

Modifications:

Easier: Perform on knees or reduce hold time

Harder: Add leg lifts, arm raises, or perform side planks

Safety Tips

Always warm up before exercising and cool down afterward. Start with lighter weights or easier variations and progress gradually. If you experience pain (not to be confused with muscle fatigue), stop the exercise immediately. Proper breathing is essential—exhale during the exertion phase and inhale during the relaxation phase.

Additional Resources