The tendency to have a slim and fit body has led to the creation of dozens of myths about diets and exercise. Today’s personal trainers use their knowledge of human anatomy and physiology to distinguish the best types of exercises for men and women. Exercises that help men look good can have a completely opposite effect on women, so it is important to know what exercises are good for your body type.
Crfatsides has created a “blacklist” of exercises that women should avoid if they want to get a beautiful body.
Exercises that enlarge the side abs
The side abs are connected to the lower ribs and descend to the pubic bone. They create the shape of our body. By working in that group of muscles, you make them grow, which means you can forget about having a thinner waist.
Here are three exercises that are not recommended for women:
#1. Bends with dumbbells
Lena Boone, bodybuilder, and winner of the NPC Sunshine Classic says that one of the most frequent mistakes women make is when they make different curves in the hope of achieving a thinner waist. She calls it “abs abuse.” When you lean forward and backward with weights, your side abs grow. Try to avoid this exercise when you workout.
Replace it with the “vacuum” exercise.
Suck your stomach as much as you can. Hold this pose for a few seconds and then relax. At first, it will be quite difficult to do this exercise, but when you learn to do it correctly and start doing it regularly, you will notice the results soon.
#2. Side extensions
An extension is an exercise in which you bend your body on a special inclined bench. When you do this exercise, you will grow your abs and your waist will only grow.
Replace it with the plank.
The best alternative to get a flat stomach is a plank. This is a very simple exercise that you can easily do in the gym and at home. Stretch your body on the floor, resting on your elbows and toes and hold it for a minute.
#3. Heavyweight squats
Workout, a popular fitness channel for women, says that when you squat with heavyweights, you tone not only your buttocks but also your abs and spine muscles, which inevitably leads to the growth of your muscle mass with time. around the waist
Replace with straight crunches.
To keep your body toned, do straight push-ups. When lying on the floor, slowly lift the upper part of your body. Repeat several times until you feel your muscles “burn.”
Exercises that enlarge the neck and shoulders
The trapezius muscle is a flat and wide muscle, located in the back of the neck and in the upper part of the back. When you work in this muscle group, you run the risk of losing your thin neck and gaining a broad back.
Anna Borisova, the world-class sports teacher in body fitness and runner-up in the world in fitness bikini competitions, defended femininity and beauty on her YouTube channel, Fit4Woman. She recommends avoiding exercises that can increase the delicate female shoulders and hide the neck.
Here are three exercises that you should exclude from your exercise complex:
#1. Shrugs with dumbbells or a barbell
A shrug is an exercise in which you lift your shoulders with weights. This exercise is called isolated because an athlete can increase the trapezius muscle without involving other muscles. It looks good, but be careful, because wide shoulders look good on men, not women.
Replace it with wide push-ups.
It is worth focusing on exercises that can improve your femininity. Wide push-ups, for example, are excellent for chest muscles.
#2. Tugging barbells
This type of exercise increases the trapezius muscle.
Replace it with arm lifts with dumbbells.
It is better to do dumbbell arm lifts to tone the arm muscles. Choose weights that are comfortable for you, press your arms against your body and slowly lift them up to your shoulders.
#3. Lifting dumbbells and barbells in front of you
When doing this exercise, follow this simple principle: do not increase the weight above the level of your shoulder. Incorrect positioning of the arms will inevitably involve the trapezius muscle.
Replace it with arms bends.
A common problem area for many women is the inner part of the arms, called the triceps. Place the arms behind the head, place the palm of one arm on the elbow of the other and bend it slowly.
Exercises that increase the legs.
Body curves similar to those of Kim Kardashian have changed the standards of female beauty. Rounded buttocks have become fashionable. This has led to the growing popularity of many different types of squats and weight training, with the hope that our muscles will grow.
However, remember that there are no isolated exercises for the buttocks. When exercising in the lower body, it also affects the legs, especially the quadriceps.
Quads consist of 4 muscles. This is a very strong group of muscles that is prone to rapid growth in size.
If you want to have thin legs, exclude the following exercises:
#1. Heavyweight squats
We mentioned earlier that squats with heavy weights can ruin your waist. But it’s not just about your waist, but also about your legs. First, intense exercise can make your hips look less feminine and bulky. Second, heavyweights can not only ruin your figure but can also damage your knees and lower back.
Replace them with squats without weights.
Do squats without weights or with small weights. Make sure your feet are in the right position. Your knees should not go beyond your toes to involve your buttocks in training.
#2. Unbending legs on the exercise machine
There are dozens of ways on how to do this exercise. However, this will not help to slim your hips. The leg muscles will enlarge.
Replace with lunges.
The lungs are a great exercise for the lower body. Follow this technique: take a short but deep step forward.
#3. Pulling the legs together on the exercise machine
Another common problem area for women is the inner thigh area. To get rid of the fat in the inner thighs, women often put their legs together on the exercise machine. Jamie Eason Middleton believes that this unnatural position of the body involves not only the specific muscles but also the joints that support them. It may not bring the expected results and it can also be harmful.
Replace it with the side lunges.
Side lungs are a great alternative, as they help tone the adductor muscles.