8 Fitness Moves Experts Claim Can Do More Harm Than Good
Maintaining a fitness regime is great.
We’re sure everyone is aware of the many benefits of living an active
lifestyle - it combats diseases, boosts your energy and mood, helps to
prevent excess weight gain and the list goes on. However, to enjoy this
range of benefits, it’s important that the exercise is done correctly.
Some fitness moves can seem basic but actually aren't as simple as they
seem. Alternatively, an exercise can be very popular but in reality, its
efficacy is merely a myth.
In this article, we rounded up 8 fitness
moves and exercises that trainers strongly suggest avoiding, and what
you can do instead.
1. Straight leg lifts from the floor
This exercise is thought to be good for strengthening the ab muscles.
However, according to several fitness trainers, this move does more
damage than good, as it puts unnecessary pressure and force on the lower
back. In fact, the lifting of the legs does more to activate the hip
flexors than the ab muscles. One of the main hip flexors, the psoas,
attaches to the lower back. So the tighter it gets, the more it pulls on
the lower back, which can eventually lead to pain and injury.
In other words, this exercise is just not
beneficial for the average gym-goer. Take a look at our article 5 Plank
Exercises for Strengthening the Abdomen to learn some exercises that
will isolate the abdominal muscles.
2. Full sit-ups
Full sit-ups are another popular exercise
that puts significant strain on your lower back. Your backbone is made
up of a series of small bones called vertebrae. When repeatedly
performing a full sit-up the tremendous stress on the vertebrae of your
lumbar spine (lower back) can result in damage to the discs in your
back.
This happens because most people lack the strength to do the exercise
properly, and overuse the arms to complete the movement by pulling the
head, which only increases the risk for injury.
3. Bench dips
When doing bench dips you are supporting
your whole body with your arms as you slide your rear off the edge of a
bench or a chair and then dipping down. This exercise mainly strengthens
your triceps (hence they’re also referred to as tricep dips). Since it
can be done almost anywhere where there is a bench or chair, it’s very
popular among people working out at home.
However, bench dips have a downside that overshadows their benefits, and
that is that they put an extreme amount of pressure on the shoulder
joint. In the long run, this could lead to injuries and health issues,
such as irritation, inflammation, or a rotator cuff impingement.
4. Box jumps
Box jumps are a plyometric move where you
jump from the floor onto an elevated surface, like a box. Originally,
plyometrics was introduced into the programs of professional athletes to
help them increase muscle strength. For the average person, however,
these exercises can be too hard on the joints.
When you jump off an elevated surface, you land with a force of four to
ten times your body weight, depending on the height from which you
jumped. This puts immense pressure on the ankles, knees, and spine. Not
to mention, if you have any movement dysfunction during that landing,
the results could be severe.
Instead, experts advise that you simply step on and off the box rather
than jumping. This move builds strengths and flexibility in your legs,
upper body, and core while protecting your joints.
5. Burpees
Burpee is a dynamic movement that takes you
from a standing position down to the floor into a push-up and then back
up. Just like jump boxes, burpees can be hard on the joints. The
movement puts unnecessary stress on the wrist, shoulders, knees, and
lower back, which is why many trainers are choosing to forgo it in their
programs.
Instead, you can try to break up the exercise into distinct parts -
jumping jacks and squats - and do sets of each.
6. Wall glute bridge
A standard glute bridge is an exercise
where you lie face-up on the floor, with your knees bent and feet flat
on the ground. Then your hips and midsection off the floor until your
knees, hips and shoulders form a straight line. There is nothing wrong
with a straightforward glute bridge like the one we just described. The
problem is when people do this move with their feet on the wall instead
of the floor.
A wall glute bridge puts unreasonable stress on your lower back and
doesn’t help strengthen your lower body more than a typical glute bridge
would. Stay safe and stick to the regular glute bridge is the advice of
San Francisco-based personal trainer.
7. Weighted side bends
Holding weights or dumbbells and bending to
the sides places extra stress on the lower spine and doesn’t do much
for your arms or sides. Not only is this move not effective, but it can
also be downright dangerous!
Weighted side bends can seriously harm your back and potentially cause a
herniated disk or other spine damage. If this exercise is a part of
your routine, it’s time to take it out.
8. The leg extension machine
This is one of the most popular machines in
the gym, maybe because it’s pretty straightforward to use. However,
using your legs to lift the weight up and down in this seated position
is a quick way to stress your bones. Putting this kind of stress on your
knees and ankles is especially bad as you get older and the joints
naturally start to weaken.
There are other, more efficient ways to work on your quads. Squats are a
good example - especially if you do then with your legs closer
together, about a hip-width apart. That position will activate your
quads, as well as strengthen your legs and core and reduce the risk of
injury.