15 Exercises Trainers Would Never Do

15 Exercises Trainers Would Never Do
Skip: "Pressed Heels" Sit-Ups Do: Bent-Knee Pilates Hundred 1 of 15 All photos The "pressed-heels" sit-up is performed like a typical sit-up, except both feet are flexed so that toes point up and heels are pressed into the ground, says Michele Olson, Ph.D., professor of exercise physiology at Auburn University in Alabama. "It was thought that pressing the heels into the floor would increase the effort of the abdominal muscles while decreasing the load to the lower spine. But actually, EMG (electromyogram) data has shown that pressing the heels into the floor did the opposite." The bent-knee Pilates hundred, on the other hand, effectively works the abs with very low hip flexor activity, Olsen says. "And because only the shoulder blades are lifted off of the floor, there is decreased stress to the spine." To do the bent-knee Pilates hundred (pictured), lie faceup with knees and hips bent 90 degrees. Inhale and extend arms to ceiling, palms facing forward. Exhale and lift head, neck, and shoulders off floor, pressing arms down by hips. Inhale for 5 counts and exhale for 5, pumping arms up and down on each count (while keeping torso still). Do 10 reps total. Skip: The Thigh Adductor MachineDo: Single-Leg Romanian Deadlifts 2 of 15 All photos Why should you skip this popular gym machine? "Think about it, our leg muscles are designed to move our body during walking—sitting in a chair and moving the legs in and out does not work the muscles the way they are designed to move our skeletal structure and is a complete waste of precious training time," says Pete McCall, an exercise physiologist for the American Council On Exercise. Instead, train the muscles of the inner thigh, hamstrings, and glutes with single-leg Romanian deadlifts, McCall suggests. To do single-leg Romanian deadlifts (pictured), stand with feet together and knees slightly bent, holding a dumbbell with left hand. Engage abs, and balancing on right leg, hinge forward at hips, lifting left leg behind hip until chest is almost parallel to the floor. Keep spine naturally straight, abs engaged, and return to start. Skip: Seated Torso Rotation Do: Wood Chops 3 of 15 All photos "When using [the seated torso rotation machine], the pelvis does not move as you rotate your upper body, which can place excessive twisting forces on the spine," says Jessica Matthews, a certified fitness instructor and exercise physiologist for the American Council On Exercise. "Plus, the main reason people use this machine is because they think it will help work off their love handles, but the reality is that it won't help reduce fat in that area of the body." A rotational exercise like wood chops, using a medicine ball or cables, is a great alternative move that will challenge your midsection while sparing your spine in the process. The key is to focus on bracing the core throughout the entire movement, Matthews says. To do wood chops (pictured), begin in a split stance with left foot forward, holding a medicine ball. Brace abs in tight and reach ball overhead and to the left, keeping torso steady. Slowly bring ball down and across to right hip. Keep abs engaged and body still, return to start. Original article and pictures take http://www.shape.com/fitness/workouts/15-exercises-trainers-would-never-do?page=14 site