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Six Exercises You Should Ditch.

January 20, 2013 by  
Filed under Health, News, Weekly Columns

( Almost any exercise is good exercise. That said, some people waste time on routines that aren’t best for reaching their goals.

Lack of time is the number one excuse people give for not working out so why waste your precious time on exercises that are inefficient, ineffective or just plain unsafe?

Here are 6 exercises that your workout could probably do just fine without:

The Sit-Up

If only getting those flat abs was this easy. Anyone seeking a tighter core should stay away from sit-ups and work on planks and side planks instead. The abdominal crunch is really only strengthening a very small section of your abdominal wall and doesn’t address working your lower abs directly.

Leg Extension Machine

The leg extension machine isolates the muscles in the front of the thighs known as the quadriceps. But lifting extra heavy weights with just your thighs is a recipe for injury. Besides straining knee ligaments, this exercise can overdevelop the quads, making the back of thigh muscles (hamstrings) more likely to snap, especially if they’re tight and weak in comparison. Stick to squat-and-lunge type moves for safe, superior thigh sculpting.

Only Running On The Treadmill

Running like a maniac on that treadmill for a good hour? Well, unless you’re mixing your cardio with weight lifting, continuous running isn’t doing anything for your weight loss goals. The only time an hour on the treadmill is appropriate is if you’re preparing for a marathon.

Inner/Outer Thigh Machines

You can definitely skip the inner and outer thigh machines because they work such a small patch of muscle and because the movements are so unnatural. You may wind up building up the very area you’re trying to trim down. For toned legs, you’ll get much better results with moves like holding a weighted ball as you do basic squats, lunges and side squats.

Spot Reduction

If you work out thinking you’re only targeting one specific part of your body, there’s nothing happening to that unwanted fat. There is no such thing as spot reduction. You will get much better results by reducing your carb intake at night, eating proper amounts of protein, reducing your sugar and alcohol levels and working out your whole body.

Squats on the Smith Machine

The problem: The bar on the machine doesn’t give, which can force the body into risky positions. Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.

Written By Ellis Moore

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