Exercise, whatever one may say, has many advantages. It strengthens muscles, helps to keep the body in good shape and maintain physical strength. But not all exercises are effective for weight loss. Some, on the contrary, will make you look bigger. We'll tell you what exercises you should avoid to look fit.

Dumbbell Side Bends

If you want to shrink your waist, don’t include this exercise in your workout routine. It pumps the oblique muscles of the abdomen and visually only enlarges this part of the body.

What to do instead? You can do the same exercise, but without weights or with 1.5-2 kg dumbbells. The exercise should be done no more than once a week.

How to do? Stand up tall with your feet shoulder-width apart. Put one hand on your waist or place it behind your head. Tighten your abs and slowly bend to the side, keeping your back straight. Do 10-15 bends to one side, then switch sides.

You can also do a side plank. This exercise tones the oblique muscles, but does not make them bigger.

How to do? Lie on your side with your feet together and one forearm directly below your shoulder. Keeping your back straight, lift your hips off the floor and hold your body in this position for as long as possible. Get down to the floor and switch sides.

Dumbbell Side Bends

Dumbbell Squats

Squat is a basic exercise which is considered one of the most effective glute and hip exercises. But overweight people need to be careful: it won’t help loose body fat. It will only build muscle mass and your thighs will only become bigger.

What to do instead? You can squat, but without dumbbells and barbells. Start with 4-5 sets of 20-30 squats.

How to do? Feet shoulder-width apart, toes outward at an angle of 15-30 degrees. As you descend into a body weight squat, you shift your weight back onto your heels. Hands can be held in front of you, crossed over your chest or behind your head. Lower yourself until your hips are parallel to the floor (or even lower). Keep your back straight, do not lean forward. Make sure that your knees turned in the same direction as your feet. Press through your heels to stand up straight.

Dumbbell Squats

Push-ups

This exercise strengthens the pecs, triceps and delts, so overweight people will get even thicker arms and shoulders with Gackenschmidt simulator.

What to do instead? The plank targets the same muscle groups, strengthens the abdominal muscles, but your arms will not get huge.

How to do? Lie on your stomach with your forearms on the floor. Keep the elbows bent and under your shoulders. The legs and back should be straight, the shoulder blades should be lowered. Do not arch your back or lower your hips. Keep your eyes looking down at the floor or mat so your head and neck are in line with the rest of your body. Breathing should be even and calm. Stay in this position as long as possible.

 

Push-ups

Back exercises with weights

Strengthening your back is one of the most important goals in strength training, but if you do it often and use heavy weights, this part of the body will become wider and less feminine.

What to do instead? Do back exercises no more than once a week and use light weights. You can completely replace this exercise with hyperextension. It will also help to strengthen the back, but without building muscle mass.

How to do? Hyperextension can be done in the gym on a special machine, but there is also a home option - on the floor, bench or bed. Floor hyperextension: lie on your stomach, feet together, hands on the back of your head. Inhale and lift your body as high as possible without lifting your hips off the floor. Hold this position for a few seconds, then lower yourself to the floor.

Back exercises with weights

Seated hip abduction

The inner and outer thighs are one of the problem areas for many people who want to lose weight. In the hope of becoming thinner, women do hip abduction. But this is strength exercise that is not about losing weight, but about strengthening the muscles.

What to do instead? Forward lunge without weights or with 1.5-2 kg dumbbells.

How to do? Stand straight with feet shoulder-width apart. Lunge forward and slowly lower yourself down until your knees are bent at a 90-degree angle. Return to starting position, switch legs and repeat.

Seated hip abduction

 

Weighted crunch

A very effective exercise that will help you get beautiful abs, but not a thin waist!

What to do instead? Exercise reverse boat. This exercise works not only superficial, but also deep back muscles and helps quickly lose belly fat. Besides, the boat will help relieve back pain.

How to do? Lie on your stomach, stretch your arms forward or along your body. Contract the butt and stretch the thigh muscles. Keep both leg fully extended and straight and touching at the thigh knees and ankle. Hold your body in this position for a few seconds, then gently lower yourself.

Weighted crunch

 

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Maik Wiedenbach

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