Category: Fitness

5 Leg Exercises That Are a Waste of Time — and What to Do Instead

9/20/2021

Don't waste your time with ineffective leg exercises. Image Credit: Westend61/Westend61/GettyImages

Here's the hard truth: Not all leg exercises are created equal. Whether your goal is to get gorgeous gams, build lower-body strength or increase your endurance as a runner, you don't want to waste your time or energy or risk a potential injury on ineffective, inefficient leg exercises.

Here , Geoff Tripp, CSCS, certified personal trainer and head of fitness at Trainiac, shares five ineffectual moves to cut from your leg day, plus what to do instead for a fitter, stronger, more powerful lower body.

1. Leg Extension Machine
What the leg extension machine lacks is functionality, Tripp says. "There aren't many times in the day when we sit locked in a machine and extend our legs in an isolated fashion," he says.
Conversely, we usually do complex movements that involve many muscles in our quads, hips and glutes. Think: lunging forward to pick something off the floor or climbing the stairs. That's why "performing multi-joint exercises for your lower body muscle needs is ideal," he says.

Instead: A great replacement is a squat, Tripp says. The mother of all functional exercises, squats are compound movements that recruit many muscles, help you build strength for the physical demands of daily life and lower your risk of injury.

Stand with your feet hip-width apart.
Push your hips back as you bend your knees and lower as if you are sitting into a chair.
Keep pressure in your whole foot and your knees in line with your big toe. Do your best to squat to 90 degrees.
Push through your heels to stand.

2. 45-Degree Leg Press"
Another move that takes a functional movement pattern and locks you in place, the leg press is great for pushing a lot of weight but doesn't transfer into real life unless you are lying on your back and pressing cars all day," Tripp says.
Plus, people have a habit of overloading the weight, which adds to the potential for injury.

Instead: A fantastic functional exercise, goblet squats will work your lower body in a multi-joint way, plus the movement translates to everyday situations, he says. Anyone who's ever bent down to lift something off the floor will understand.
And there's a bonus: you'll get a good ab workout too. A June 2013 study published in The Journal of Strength and Conditioning Research found that performing multi-joint moves like squats is a more effective way to train your core than abs-focused movements.

Stand with your feet just wider than hip-width apart.
Hold a kettlebell or dumbbell at chest level close to your body. Keep your chest up and look straight ahead.
Brace your core as you slowly lower, pushing your hips back.
Keep pressure in your feet and your knees in line with your big toe. Don't let your knees cave in at the bottom of your squat.
Drive through your heels to stand.

3. Lying Leg Curl Machine
A machine like the lying leg curl only isolates a muscle at a specific joint and range of motion, Tripp says. That's why it's best incorporated as a tool for rehabbing a particular muscle — not for those looking to build muscle or improve their overall fitness.
If you're not recovering from an injury, you should focus on functional, compound lower-body movements to target your posterior chain muscles (the ones that run along the back of your body). And to do that — and train your hamstrings and glutes effectively — Tripp says you need to be standing on two feet, not lying down on a machine.
Instead: Deadlifts (and their many variations) are the best move for multi-joint, lower body posterior muscle recruitment, Tripp says. Doing deadlifts helps you develop the strength you need for everyday bending and balancing.

Start with your feet just narrower than hip-width apart and a weight in front of you on the floor (barbell, kettlebell or pair of dumbbells).
Hinge at your hips, bending your knees slightly, and lower to pick up the weight. You should feel a stretch in your hamstrings and tension in your hip muscles as they load up.
Engage your abs, glutes and hamstrings as you straighten your knees to stand. Avoid rounding your back and look at the ground to keep a neutral spine.

Tip
Remember, it’s all in the hips. “If you feel your back working too much in your deadlifts, then you’re likely not hinging properly at your hips,” Tripp says.

4. Standing Calf Raise Machine
Unless you're rehabilitating a strained calf muscle, there's no need to train your calves in isolation, Tripp says. "Again, isolated movements like these don't teach your body proper muscle recruitment," he says.
Instead: To be efficient with your time and training, try incorporating more plyometric movements into your workout. Plyo moves like jump squats require extension of the ankle joint, which engages the calf muscles, Tripps says. That's why these exercises are great replacements for the standing or seated calf raise machine.

Dynamic moves like squat jumps also get your heart pumping and recruit multiple muscles. "There's a lot of force at play, both at takeoff and at landing," he says. Plus, you can control the difficulty level of the exercise — the higher you jump, the harder it'll be.

Stand with your feet hip-width apart.
Push your hips back as you bend your knees and lower as if you're sitting into a chair.
Keep pressure in your whole foot and your knees in line with your big toe. Before takeoff, you want a clean squat position between 45 to 75 degrees in depth.
Push through your feet and spring out of the squat into a jump.
Aim to land lightly with knees slightly bent to absorb the energy of the impact before lowering into your next squat.

5. Seated Thigh Machine (Adductor and Abductor)
"This machine does a great job at isolating the muscles at the joint but does little to teach the body how to use the muscles in a practical way," says Tripp. "The adductor and abduction muscles are used to support the hips during multi-joint movements, so we want to try our best to work them in a functional position, i.e., standing."
Instead: Tripp recommends the standing cable machine for abduction and adduction exercises. "Here we promote stability in a standing position as well as recruitment of these muscles and awareness of how they work to stabilize the hip," he says.

Tip
If you don't have access to a cable machine, you can substitute with a resistance loop.

Move 1: Hip Abduction

Using a cable machine with the arm in the lowest position, place the ankle attachment on your outside (working) leg. Alternatively, you can wrap a resistance loop around both legs at your ankles.
Stabilize your inside leg (use the machine for balance support if you need it), and lift your outside leg away from your body, engaging your hips and glutes.
Then in a controlled movement, slowly lower to starting position.

Move 2: Hip Adduction

Place your ankle wrap on the inside leg. Or anchor your resistance loop to a sturdy object like the leg of a table or chair.
Stabilize your outside leg as you pull your working leg in toward your body (engaging your inner thigh muscles) and slightly in front (across) your supporting leg.
In a controlled movement, slowly return leg to starting position.

ReferencesThe Journal of Strength and Conditioning Research: “Systematic Review of Core Muscle Activity During Physical Fitness Exercises.”

The opinions expressed here by Bergen Review Media columnists are their own, not those of Bergenreview.com.
If you don't exercise regularly, consult a physician before trying any of these exercises

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How to Use a Rowing Machine Correctly—Because We’re Definitely All Making the Same Mistake

6/12/2021

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Kells McPhillips

Almost all novice rowers make the same mistake within seconds of strapping into a rowing ergometer, says world-class rower Libby Peters, the former associate head coach of the University of Pennsylvania women’s rowing team. As a member of the U.S. National Team, Peters won a bronze medal at the 2008 World Rowing Championships. Needless to say she knows how to use a rowing machine properly.It’s not entirely intuitive, but with practice, rowing becomes as natural as, say, breathing. And now that it’s no longer a sport reserved for Ivy League athletes, rowing machines have finally found their way into fitness studios throughout the country. From New York’s City Row to high-tech at-home equipment, strokes are becoming as ubiquitous as cycling or running. But perhaps rowing’s greatest appeal is the uniquely low-impact efficiency of the movement.

While providing a great full-body workout, a rower is designed primarily to target your legs—but the most common mistake is that too many people task their arms with all the work, pulling with all their might, says Peters. She recommends rethinking the way you approach the exercise.
“The thing to remember about rowing is, it’s basically like you’re lifting like a heavy load,” says Peters. “When you’re in a boat, the load is you and the boat itself; when you’re on the erg, the load is the resistance being created by the machine.” (I don’t know about you, but this was an “aha!” moment for me when I heard it.)
Below, Peters explains how to fix your rowing form. With practice, the rowing machine promises to become one of your favorite pieces of equipment

Wondering how to use a rowing machine properly? Learn from a world-class rowing coach

Before you sit down on the sliding seat, make sure the adjust rowing machine’s damper setting. This mechanism, located on the side of the machine, determines the resistance level. Set it to level three, four, or five. Cruising at these lower speeds will keep you from hurting yourself when you’re just getting your sea (land?) legs, according to Peters.

The Finish: To start, strap in your feet, straighten your legs, and clutch the handle so it falls right at your lower ribs (your palms are facing down). Your upper body will lean slightly back at an 11 o’clock position. This position is called “the finish.”
The Catch: To move safely into the catch, slide your body forward until your shins are parallel and your knees are directly over your ankles. Your chest will be touching, or nearly touching, your thighs at the 1 o’clock position. Make sure to keep your upper body from rolling forward.
The Drive: Pay attention! This is the trickiest part. Start by pushing your feet forward to straighten your legs. Once they’re completely flat, pull your body back from the 1 o’clock position to the 11 o’clock position. Finish by pulling the handle into your body while keeping your core tight.

You did it! Peters warns that the whole movement pattern will feel clunky and mechanical at first. Once your body familiarizes itself with the finish, catch, and drive, you can close your eyes and imagine you’re skimming across a placid lake, rather than sweating buckets at the gym.
Try out your new form with a 12-minute rowing workout“I always recommend starting with intervals,” says Peters. For a quick-hit cardio session, alternate every 60 seconds between slow strokes that focus on strength and proper form (shoot for 16 to 18 strokes per minute), and strokes that are more casual as your active recovery. Go back and forth between the two for 10 to 12 minutes.
“I really like interval workouts for young or new athletes,” she says. “I think you get more out of it by doing higher quality with shorter time or shorter distance.”

Speaking of gym machines that we love, this one gives you a full-body workout in a single move and the secret to giving your booty a boost on the treadmill.

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How to Power Yoga in 10 minutes or less

6/10/2021

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When you want a feel-good, low-impact workout that also makes you work up a sweat in minimal time, there’s one answer: power yoga. Unlike your traditional calming flow, it’s basically a high-intensity form of yoga that focuses on cardio and strength-building. Hello, full-body burn.

There Are 38 Million Power Yoga Videos—These Are the 9 Best You Can Do in 10 Minutes or Less

1. Rebecca Louise 10-minute full-body power yoga workout
The nice thing about this power yoga circuit is you can make it as easy or as hard as you want.

2. Deliciously Ella sweaty 10-minute fire flow
You’ll definitely get your cardio in with this fun—yet challenging!—flow.

3. Five Parks Yoga 10-minute power yoga class
This power yoga video isn’t for newbies. If you’re still working on your balance, you might want to start with another option.

4. Yoga With Bird 5-minute morning yoga power flow
Only have 5 minutes? Then this morning yoga power flow is the perfect way to start your day

5. PsycheTruth 10-minute power yoga workout
If you’re looking for a beginner-friendly option, this is it. This workout specifically helps strengthen your arms and core.

6. Yoga by Candace 10-minute power yoga vinyasa
If you’re a fan of headstands, you’ll have a lot of fun with this power yoga vinyasa workout. If not, you might want to skip it until you get it nailed down.

7. Yoga with Kassandra 10-minute cardio yoga workout
You’ll definitely work up a sweat in this booty, core, and upper body-focused power yoga flow.

8. SarahBethYoga 10-minute power yoga workout for abs
You’ll get in a killer core workout in this power yoga workout that will make your abs feel like they’re on fire.

9. Koya Webb 10-minute HIIT yoga
This workout combines traditional yoga with HIIT movements added in to give your metabolism a boost.

These are some of the most common mistakes people make with yoga:

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7 Exercises That Will Shred Your Abs With a Single Medicine Ball

8/25/2020

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Doing ab exercises with just your body weight can be challenging in itself. But when you bring extra pounds into the equation, it's a whole new kind of burn. As celebrity trainer Gunnar Peterson told POPSUGAR in a previous interview, the secret to great abdominals is "working consistently, working in different planes of motion, and adding weights to your abdominal work."

Ahead, check out exercises to target your abs with a medicine ball specifically — because medicine balls are easy to hold and even easier to store. Class FitSugar host Anna Renderer also says they're great for working your hand-eye coordination.

To get started, choose the weight that's best for you and your fitness level — here's how to do that — though we'd recommend anywhere from 6-15 pounds. Do note that this is not a workout; you can add some of these into your next core or full-body routine to really shred that six pack. Plus, watch an explainer video with more moves from Class FitSugar at the end. If you're looking for a true test of strength, check out this medicine ball circuit from Jillian Michaels.

Overhead Circles With Medicine Ball - Stand with your feet hip-width apart with a slight bend in your knees. Keeping your spine in neutral, lift a medicine ball overhead. Begin to circle the ball to the right, in the largest circles you can make, while maintaining a still and stable torso. Circle eight times to the right; then repeat, circling eight times to the left. Do three sets.

Twisting Wood Chop With Medicine Ball - Start with the feet a little wider than hip-distance apart. Twist to the left, raising the ball over to your left shoulder. On an exhale pull your abs toward your spine and "chop" the ball down diagonally across your body toward the outside of your right knee. Imagine you're chopping some wood at this angle and the ball is your ax — the move is a bit percussive. Focus on the rotation initiating in your torso. Control the ball back up to the starting position. This completes one rep. Remember, you are moving with force but also control. Don't give in to the momentum of swinging the ball around. Do three sets of 15 reps on each side.

Double Crunch Pulse With Medicine Ball - Begin lying on your back with your legs in the air, toes toward the ceiling, holding the medicine ball over your chest with straight arms. Engage your abs to press your lower back into the mat while lifting your head, neck, and upper back off the mat. Exhale and round your lower back so the bottom of the pelvis raises as you lift your upper body an inch higher off the mat. Aim the medicine ball toward your ankles as you perform this double crunch. Inhale, and lower pelvis and upper back an inch toward the floor. Continue this slow pulsing motion for a total of 20-25 reps. Do three sets.

Medicine Ball Alphabet - Stand with your feet shoulder-width apart, making sure your knees are not locked. Then try one of these two variations. For stability: Start with the ball at chest level, and slowly write the cursive alphabet in front of you. While your arms move around at all sorts of angles, you need to use your abs to keep your torso still. Think of keeping the area between your ribs and pelvis solid. For a more advanced version, try this move while standing on a BOSU. For mobility: Start with the ball at chest level, but increase the range of motion of your arms, making your alphabet larger, using your torso and rib cage to write the letters as well. Keep your abs engaged the entire time. For more of a challenge, try this version in a squat or a lunge.

Medicine Ball Slam - Stand with your feet shoulder-width apart, with a medicine ball on the floor in front of you. Squat down and pick up the medicine ball, keeping your head up, and trying not to round the spine. Stand up, lifting the medicine ball above your head, fully extending the arms straight above you. Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor. This counts as one rep. Complete 15 reps.

Reverse Lunge With Twist - Stand with your feet hip-distance apart. Hold a medicine ball with both hands with your arms outstretched in front of you. Keep your core stable, and take a large step back with your right foot, planting your foot and then lowering your body until both legs are bent in right angles. As you sink into the lunge, twist your torso to the left. Bring your torso back to center, and exhale as you straighten your legs. Bring your feet back together, and then step back on your left leg, twisting to the right. This completes one rep. Do 10 reps for a set, and do at least two sets.

5 Flat-Belly Moves Using a Medicine Ball

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5 Leg Exercises That Are a Waste of Time — and What to Do Instead

How to Use a Rowing Machine Correctly—Because We’re Definitely All Making the Same Mistake

How to Power Yoga in 10 minutes or less

These are some of the most common mistakes people make with yoga:

7 Exercises That Will Shred Your Abs With a Single Medicine Ball

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5 Leg Exercises That Are a Waste of Time — and What to Do Instead

How to Use a Rowing Machine Correctly—Because We’re Definitely All Making the Same Mistake

How to Power Yoga in 10 minutes or less

​These are some of the most common mistakes people make with yoga:

7 Exercises That Will Shred Your Abs With a Single Medicine Ball

Written, Compiled & Edited by

Archives

Categories

These are some of the most common mistakes people make with yoga: