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Compiled from Prevention magazine, here is a list of exercises that are a total waste of time and the six moves you should do instead.
1. The move: Using the seated thigh machine
PHOTO: BODY BUILDING.COMWhy it's a waste: It seems like it will help you get rid of the fat on your inner and outer thighs, but it won't. "Spot reducing" exercises don't help you lose fat.
What to do instead:
PHOTO: BODY BUILDING.COMLunges—both forward, backward, and side. “These exercises tone and strengthen your whole body, including your thighs,” says Greg Justice, an exercise physiologist at AYC Health & Fitness in Kansas City. "Plus, they are functional, which means they train the body for activities performed in everyday life—something the thigh machine does not do.”
2. The move: Using the leg extension machine
PHOTO: BODY BUILDING.COMWhy it's a waste: "The stated goal of this machine is to strengthen your quads, but you actually end up just putting a lot of stress on your knees as you straighten your legs from the seated position," explains Justice.
What to do instead:
PHOTO: BODY BUILDING.COMA basic squat or lunge. "They strengthen the quads, hamstrings, and glutes, giving you more bang for your buck," says Justice.
3. The move: Crunches
PHOTO: BODY BUILDING.COMWhy it's a waste: They just aren't that effective. "Research has shown that the crunch is less effective at stimulating muscle fiber than exercises that require the spine to stabilise, like the plank."
What to do instead:
PHOTO: BODY BUILDING.COMPlanks. "They activate more muscles in the core than crunches do," says Travis Barnes, a certified personal trainer at Journey Fitness Coaching in Elmira, New York. Plus, he adds, they don't strain your back as crunches can.
4. The move: Triceps kickbacks
PHOTO: BODY BUILDING.COMWhy it's a waste: "You won't be able to lift weights that are heavy enough while keeping proper form, to get results," says Justice. "Usually, the upper arm starts to drop toward the floor and you lose the effectiveness."
What to do instead:
Skull crushers, i.e. a barbell lying triceps extension. "It still works your triceps but you don't lose your form," explains Justice. "The skull crusher position allows your elbows to stay where they belong to get the most of the exercise."5. The move: Leg press
PHOTO: BODY BUILDING.COMWhy it's a waste: "People tend to add too much weight, which adds potential for injury," says Justice. Plus, it's not that effective: A study by the American Council on Exercise (ACE) compared eight different exercises that target your glutes, and found that the leg press activated the fewest amount of muscles.
What to do instead:
PHOTO: BODY BUILDING.COMDumbbell squats. You're still targeting your legs, but it's more stable and there's less potential for injury, says Justice.
The move: The broomstick side bend or rotation
PHOTO: BODY BUILDING.COMWhy it's a waste: While you may think you're strengthening your core or burning fat, you're not. "There's really no resistance when you put a bar weight behind the neck and start twisting or bending. It's much better to work against gravity," says Justice.
What to do instead:
PHOTO: BODY BUILDING.COMA side plank, with or without movement. "Planks work against against gravity, consequently working your muscles more efficiently and effective
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