Solely jumping on the balls of your feet during dance cardio causes excess pressure on your calf muscles. Instead of jumping high on the balls  your feet, think about rolling through your entire foot whenever you take a step in the movement. By utilizing the entire foot you will alleviate the likelihood of shin splints and release some of the tightness in your calves. If you’re feeling like you need a refresher on proper dance cardio technique or simply could use a reminder on that check out Megan’s Dance Cardio Breakdown on the TSS App and her Instagram Reel on proper form. 

Are you experiencing lower back pain during core work? One of the most common exercise mistakes we see during abs on-back exercises is having a big arch in the lower back and keeping the ribcage flared open. To correct your form, you want to avoid having too much space between your back and the floor. Imagine gluing your low back to your mat, slightly tucking your pelvis under, and closing the ribcage so that these exercises use the correct muscles to strengthen your core and prevent injury or soreness to your back. If your pain continues, consult a physical therapist that can provide professional guidance and prevent any additional discomfort or injuries.

It's a full body exercise, but we want to make sure we are setting it up correctly to get the most out of it! Make sure your hands are directly under your shoulders and you are actively pressing through the floor while finding a strong neutral spine. This can be tricky, but we want to think about slightly tucking the pelvis so that there isn't a big arch in your low back, and actively wrapping our TVA (transverse abdominals) as if you were wearing a corset.