Try working out the best way to burn off calories

As the push to get rid of the Christmas pud intensifies, make sure you don't use the wrong gym techniques – they'll set you back more

Over the next few weeks, gyms across Lothian will see their membership swell as fitness enthusiasts and unenthusiasts alike attempt to tone up the festive flab. But unless you are doing the exercises properly, all those hours of effort could be going to waste. Here, in the third part of our New Year, New You series, NEIL DONALD, strength and conditioning coach at the sportscotland institute of sport, explains how to get the best out of your workout – and highlights the most common mistakes we make

Exercise 1: Deadlift

Description:Whole body exercise strengthens posterior chain (muscles at rear of body from the hamstrings, glutes and upper back muscles).

How it is commonly performed: Approach the bar with a rounded back then continue to lift the weight in this way. This is an inefficient way to lift and puts the back muscles at risk of injury as in a flexed position.

How it should be performed: You should approach the bar so that your shins are touching it, then squat down and grip the bar with an overhand grip, keep hips low and push your chest forward so that you achieve a straight back position. This puts the back in a strong position and distributes the weight from the back to lower limbs.

Exercise 2: Dumbbell single arm row

Description: Strengthens muscles of upper back which are important in keeping a healthy posture.

How it is commonly performed: With one hand and leg on the bench, the upper back is rounded with the other arm pulling dumbbell in a heaving motion towards chest.

How it should be performed: Place your hand and knee on same side of bench so that your body is in a straight line parallel to the floor with your spine in a neutral position and the other foot placed flat on floor close to bench. Grasp a dumbbell with other hand and keeping upper back and trunk tight, pull the dumbbell towards the chest by squeezing the upper back muscles and focus on keeping elbow close to body and lower the weight in a controlled way.

The key is to avoid pulling the weight up in an uncontrolled fashion or twisting to help get the weight up.

Exercise 3: Stiff leg deadlift

Description: Strengthens muscles of posterior chain, specifically hamstrings, glutes, back muscles.

How it is commonly performed: With a rounded back posture with the legs locked, putting undue stress on the back.

How it should be performed: Use the same approach as the deadlift at the standing position, lower the bar by pushing hips back. Keep a neutral spine with shoulder blades squeezed together and legs slightly bent. You then raise the bar by pushing hips forward to finish with the bar locked out.

Exercise 4: Backsquat

Description: Strengthens the posterior chain, specifically hamstring, glutes, quads.

How it is commonly performed: Usually performed with feet in narrow stance lowering until the thighs reach a quarter squat distance with the knees coming forward and with upper back rounded over.

How it should be performed: Rest the bar on your upper back gripped just outside shoulders. With your feet a shoulder width apart, chest raised, tighten trunk muscles and squat back as if attempting to sit on a chair behind you, lower down as far as you can keeping a neutral spine position, ideally to a depth where your upper thigh is parallel with the ground. From this position return to start position by pushing through heels and finish with hips pushed forward and chest up.

Exercise 5: Seated cable row

Description: Strengthen the muscles in upper back and arms.

How it is commonly performed: With the body leaning forward and rounded and then the weight heaved towards chest while leaning back to help generate momentum.

How it should be performed: Keep your back straight and chest up, focusing on pulling handle towards your chest, squeeze your shoulder blades together, then lower the weight under control while keeping same posture and then repeat.

Exercise 6: Barbell rollouts

Description: Excellent midriff exercise that challenges abdominals.

How it is commonly performed: People often get this wrong when their hips aren't pushed forward enough at the start of the move or their hips roll too far so the spine is no longer neutral.

When this occurs most of the effort can be felt in the lower back, which means you have gone too far and your stomach won't get the benefit.

How it should be performed: With your knees on a platform, grasp bar with arms straight. Lift your chest and keep a straight posture, keep your hips forward so that there is a straight line through knee, hip and shoulders. From there roll the bar forward as far as you can, keep that posture then return to start by contracting abdominals hard and keeping hips forward reverse the movement. You'll know you've got it right when your stomach muscles feel the burn!

Exercise 7: Shoulder press

Description: Upper body exercise with specific focus on shoulder and arm muscles.

How it is commonly performed: The weight is pressed in air with excessive arch in lower back which occurs when the weight is too heavy.

How it should be performed: Tighten your stomach muscles, hold dumbbells either side of shoulders, press up overhead and lower under control.

If you start to tire, you can dip slightly and use your legs to help move the weight overhead without losing posture. Don't try to lift weights outwith your capacity to impress your fellow gym goers – you won't get the benefits.

Exercise 8: Prone Bridge/Side Bridge

Exercise description: Helps develop endurance in the abdominal muscles to improve posture and reduce low back pain.

How it is commonly performed: Hands are grasped together with head turned down towards ground and hips high in air.

How it should be performed: Prone Bridge – lying flat on the ground with your elbows under your shoulders, push your chest forward and keep your head in line with your body. Raise your hips so that whole body is raised off the ground and feet, hips and shoulders are in line and hold this position for period of time.

Side Bridge – With the same posture as the prone bridge but lying on your side, raise your hips so that the only contacts are your forearms and feet with head in line with shoulders, hips and feet and hold for a period of time.