#WorkoutWednesday: Ex On The Beach: Body SOS Personal Trainers Reveal the Most Common Exercise Fails

You've smashed the gym seven days straight and despite getting a serious bead on, you still haven't seen any noticeable gains. Or maybe you're just doing the basics wrong. It happens to us all! 

Maximising your workout sesh is simple IF you're getting the exercise fundamentals right. For this week's #WorkoutWednesday, MTV caught up with our all-star personal trainers ahead of tonight's brand new episode of Ex On The Beach: Body SOS (8pm on MTV!) who, like legit heroes, pointed out the most common exercise errors and how to avoid them.  

WATCH THE BEACH BODY SOS PTS EXPLAIN HOW TO AVOID COMMON EXERCISE ERRORS BELOW:

Pay attention 'cause it's time to WIN in that gym! 

Plank

The plank has been shredding abs for aaaages, but don't be tricked into thinking this tried and tested exercise is easy. As PTs Charlotte Holmes and Joss Mooney revealed; the plank is rarely done right. 

High Plank

Putting your bum up too high won't engage your core which is essential for a successful plank.

"[People] put their a** in the air like a little mountain," explained Joss, who added: "It's taking taking tension off your abs." 

Charlotte, who takes no prisoners where physical exercise is concerned, added: "They're cheating and their hips are really high." 

Low Plank

Maybe your plank isn't high enough, which also won't engage those key core muscles. 

How do you know if your plank is too low? Former Ex On The Beach star, Joss revealed the obvs answer: "You’re sagging and basically resting on the floor."

Top Tips For A Perfect Plank:

Make sure your back is flat.  

Keep your hips down. 

Keep your hips in line with your shoulders and ankles. 

Don't let your hips sag.

Put tension on your stomach.

"You want to be bang in the middle," Joss explained before adding: "And just hold… Simple as peas." 

Squats

No other exercise (that we know of) gets the glutes burning more than the squat. Yet this simple bum burner, if done incorrectly, can cause serious back damage as Lee Constantinou warned us. 

Back Pain

"One of the worst mistakes I see people make is rounding their backs," said Lee, before adding: "What people tend to do is kind of tuck their bum under."

"This is going to put a lot of pressure on the lower back," revealed the body transformation coach and WBFF Pro Fitness Model.

Top Tips To Smash A Squat:

Arch your back. 

Stick your bum out. 

Dip back into your hips. 

As Lee points out, following these easy squat tips will: "Prevent any unwanted back pain by using the right muscles."     

Press ups

Maybe the most famous exercise ever! Used all over the world to build upper body strength and punish naughty P.E. pupils. However, the humble press-up is often executed incorrectly. Thankfully we had Love Island's Rykard Jenkins on hand to explain correct press-up tekkers. 

"One exercise I see people make mistakes on is press-ups," the 26-year-old said, before adding: "A lot of people doing this…"

"What is that? That is not a press up!" The 26-year-old raged.

Top Tips To Nail Those Press Ups

Make sure your nose and chin AND hips touch the floor.

Keep a straight back.

Rykard's final words on mastering this exercise move were simply: "Straight line... Up and down."

Make sure you make the most out of your next gym sesh by never committing these exercise errors again!

Don't miss brand new Ex On The Beach: Body SOS tonight @ 8pm - only on MTV!

Want more Ex On The Beach: Body SOS action? Check out these EXCLUSIVE spoilers from tonight's episode: 

Check out even more EXCLUSIVE Ex On The Beach: Body SOS bodyweight exercises BELOW: 

For even more fitness tips and health hacks, make sure you head over to www.mtv.co.uk/fitness and @MTVFit on Instagram.