If you're a female who's interested in getting started on a workout program
but aren't quite sure which exercises you should be doing and which to be
avoiding, the following list is going to help solve this problem for you.
While it is very essential that you take the time to learn the top
exercises that will move you closer to your goals, at the same time it's
important that you look over which exercises should be avoided as they
won't move you any closer to the goals that you're trying to achieve.
For the vast majority of women, they want a lean and toned body – one
that looks feminine yet fit at the same time. You aren't looking for an
extremely muscular physique, but rather one that shows off long and lean
The following exercises will move you further away from that goal, so
avoid these at all costs.
1. Weighted Abdominal Crunches
The first of the top exercises women should avoid are weighted abdominal
crunches. This includes abdominal machines at the gym and using dumbbells or
plates during various forms of crunches.
These are especially problematic for females because while you think they
may be helping you get that slim and toned stomach you're after, what
they're really doing is potentially making your stomach appear larger.
You don't want to increase the size of your abdominal muscles, instead,
you want to decrease the amount of fat that's covering them. It's this layer
of fat that's keeping you from the toned stomach look you're after, not the
size of your abdominals. Stick to non-weighted abdominal work instead.
2. Side Bends
The second of the exercises that women should avoid are side bends. Often
you'll hear women stating that they think this is going to help with their
love handles, but really it's only going to widen the waist.
If you want to get rid of your love handles, just like with the abs
issue, focus on your diet. That will be more important to removing the fat
that's surrounding this area and get the learner look you're after.
Shrugs are our next exercise that women should be avoiding. While
shoulder exercises such as shrugs
are great for increasing the trap strength and development, women with
overly developed traps will not look all that appealing as it'll make your
back appear more rounded and muscular.
You likely are going for a more streamlined look around the collor bone
and shrugs will just take away from that. Instead, focus on working the
shoulder muscles, including exercises that target all the different deltoid
4. Reverse Glute Kicbacks
Reverse glute kickbacks are our next exercise that you can do away with
on your workout program. While there isn't really any harm in doing these
per say, the problem is that they just won't be all that beneficial.
Reverse glute kickbacks are often done in group exercise classes on the
floor with no resistance but can also include single glute isolation
machines in the gym. The most common reverse glute kickback machine
(pictured on the right) is often referred to as the "butt blaster".
If your goal is to firm up your backside then you're much better off
incorporating lunges or squats
into your plan. Reverse glute kickbacks will just waste time during your
5. Long Duration Cardio Workouts
Finally, the last exercise that you can cut from your plan is long
duration cardio training. Cardio
exercise is important for heart health,
but you'll see so many more benefits from doing high intensity interval
Long duration cardio workouts can actually cause the body to hold its fat
tissue and suffer from inflammation. Swap them out for a more intense,
shorter variety of cardio instead and you'll see noticeable positive
So there you have the main exercises to avoid during your workout
sessions. If you can leave these out of your plan, you can be sure you're
focusing on more productive movements that will help you reach your goals.