5 exercises women should STOP doing!

 
The sitting adductor, abductor machine.

Other than looking like you’re on a machine at the gynecologist, these machines only have you open and close your legs. The myth is that it will help you burn fat between your legs. Truth of the matter is it has you sitting in an uncomfortable position doing an awkward movement. Doing this movement on this machine will NOT burn fat but only strengthen the adductor/abductor muscles.  When one is sitting down they are burning MINIMUM calories.

Arm Curls

“But I want to tone my arms! I want to get rid of this arm flab!” Even though arm curls may be a key exercise in the sport of Body Building, just focusing on the biceps will NOT get rid of the fat around the arms. Arm curls will only help improve hypertrophy (size) and strength (force output) of the bicep muscles.

Seated Chest Press

If one is going to work out, why is one going to sit while doing a movement? When seated, calories are burned MINIMALLY. Women usually do the chest press to try to reduce the fat under the arms. Not only is one not burning as much calories as they would like to, but also focusing on the chest and arm forward motion. The average woman has a forward slumped posture. It is usually due to many motions in everyday life that require women to engage in forward movement, such as driving, working at a desk with a computer, lifting materials either around the house or work, carrying children etc. Repeating this motion again in exercise lacks benefit and may worsen ones posture. 

Ridiculous amount of sit ups (3 sets of 200 sit ups)

Doing infinite amount of sit-ups will NOT melt away that belly. It will just strengthen the muscles of the abdominal muscles. There are actually some studies claiming that spinal flexion exercises in general may be bad for the body. Constant flexing of the spine may promote bad posture since many of our everyday activities in today’s society require sitting with a slightly flexed spine (hunched over) such as driving or being at a desk. It doesn’t make sense to exercise in a motion and position that may worsen one’s posture.

1 Hour of straight cardio on exercise equipment

People always tend to think one must spend HOURS at the gym in order to see results. “Just do cardio and you’ll lose weight!” is the common belief. It is true I that one does burn calories via running, swimming, or biking every day, however it’s not that simple. People set goals with great expectations but do minimal work possible. The body will adapt to the continuous aerobic exercise and will start burning fewer calories doing the same amount of work. One will need to start weight training for body composition change, and start other methods of training such as varied intensity bouts like sprinting for 10 seconds and jogging for 50 seconds. Once one is comfortable with an exercise, the body is too, which suggest time for change in exercise regime. 

 

5 Exercises Women SHOULD do

Squats

This is a full body exercise that will not only help burn more calories with less time, but also aid in toning the lower part of the body. This exercise can also be done with weights as long as one is taught proper technique. Do not be afraid of asking any fitness professional in the gym for help with a squat. When done right, one can get a great work out. This exercise actually burns more calories than a sit down abductor/adductor machine.

Lunges

The movement of a lunge focuses on active stretching of the hip flexor as well as contraction of the gluteus. Women who want a firm ass and tone legs MUST master this exercise. This movement can also be done with weights as long as ones form and technique is flawless. This exercise also burns more calories than a sit down abductor/adductor machine.

Bent Over Row

Women can help improve posture by working on the upper back muscles. By standing and doing a mid rowing motion either with a resistance band or a machine, one will not only help strengthen underactive postural muscles, but also burn a lot more calories than just sitting on a chest machine.

 

Assisted Under hand Pull-Ups

Underhand Pull-ups help functionally develop a women’s upper body strength. When pulling underhand, the movement helps emphasize the bicep muscles along with the back muscles associated with the pulling action. Assisted underhand pull-ups can be done either with a band or a machine found in commercial gyms. This exercise actually burns more calories than doing arm curls.

Front Planks

Holding a front plank is a great full body exercise that emphasizes on the abdominals. This exercise helps engage many muscles throughout the body which intern will burn more calories. It is an isometric exercise which means there is no movement, just a static hold. Doing this exercise for 3 sets 30 to 60 seconds at a time is better than doing 1 set of 200 sit-ups.