Meghan Callaway, a fitness expert and influencer, is known for her practical advice and innovative workout techniques. From mastering step-ups to challenging core exercises, she consistently shares tips to optimize fitness routines. In a recent Instagram post, Callaway focused on perfecting step-ups, emphasizing proper form and technique: “Step-ups are a great exercise when performed correctly. Unfortunately, most people do not do them properly, so they do not obtain the full benefits.” Here’s a closer look at her approach to fitness and self-care.
She Does Step-Ups
As you can see from her Instagram post, Callaway likes to do step-ups to keep herself in shape. She shared her tips for doing them properly in the caption. “✅ When you are performing step-ups, the leg that is elevated on the surface should be doing most of the work (I prefer at least 75%). ❌ MANY people cheat by pushing off with their foot on the supporting side (usually forefoot/toes), and this makes the exercise MUCH less effective! ✅ One trick I find REALLY helps, and something I’ve been using for YEARS, is to pick up the toes of the supporting leg, and to not allow them to touch the floor for the duration of the exercise. ✅ You can see I’m only allowing my heel to lightly touch the floor. ✅ This makes it a LOT tougher to cheat with the supporting leg, and forces the planted/elevated leg to do most of the work. Many people ‘ego lift’ when they do step-ups! Less weight can often be more effective!”
She Does Core Workouts
Callaway shared some of her favorite core workouts in this Instagram video. She captioned the post, “If you want an extremely EVIL core challenge to sink your teeth into, give this exercise a try! This is advanced. By anchoring my feet this way AND contracting my hamstrings, I am inhibiting my hip flexors. I got this awesome idea from @lukahocevar . As Luka said, ‘my hamstrings were like WTF,’ so don’t be surprised if your hamstrings cramp 😂. While it’s widely known I’m a BIG advocate of hip flexor strengthening, when many people are trying to train their anterior and lateral core muscles their hip flexors often compensate. This amazing ‘hack makes the exercise SO much tougher because the hip flexors can no longer kick in.”
She Does Planks
Callaway is seen doing plank exercises in this Instagram video. Planks have a lot of benefits. Allina Health states, “If you want an exercise that engages most of your muscles in one easy step, then you should plank. The plank is a simple, effective bodyweight exercise that strengthens your core, as well as muscles in your upper and lower body. Core muscles, which include your back and abdomen, help you maintain posture and balance as you stand, sit and move throughout the day.”
She Does Squats
Callaway shared some of her favorite lower body exercises in these Instagram videos. In them, she is seen doing two different kinds of squats: split squats and negative Spanish squats. Callaway captioned the post, “Front heel elevated split squats + back foot elevated (with emphasis on forward knee tracking). Use a range that feels comfortable. 👉 2-3 sets of 8-12 reps per side. Negative Spanish squats. With Spanish Squats you will keep your shins in a vertical position for 100% of the movement, and there will be minimal ankle dorsiflexion. This can be a very knee friendly option. This is also an AMAZING leg finisher. 👉 2-3 sets of 6-12 reps.”
She Does Pull-Ups
Callaway likes to do pull-ups to stay in shape. She shared this video on Instagram of herself doing them. Callaway talked about her journey with the exercise in the caption. “Day 16 since I resumed pull-ups after a 7 month injury (radial nerve) layoff. 8 sets of 6. Final set (so I was a bit fatigued/form wasn’t as good). Then I did several sets of 2 reps of unassisted false grip pull-ups, and some banded sets of 5 reps. Usually I’d do these first but wasn’t planning on doing them so soon. The false grip felt surprisingly comfy. I basically did NO upper body training for 7 months. The injury would’ve resolved a LOT faster if I’d seen the good physio much sooner, but I had a lot of other stuff going on in my life and put my own recovery on the back burner. And I did several other treatments that normally would’ve been helpful, but ended up just REALLY provoking the nerve and setting me back. I’m filming pull-ups top off so I can make sure my pull is nice and even. When coming back from an injury it’s easy to guard and compensate, even when there are no symptoms. My form isn’t perfect yet, but will be. And I’ve regained a lot of my muscle as I lost a decent amount over my 7 month upper body layoff!”