Five training moves to avoid

McClatchy Newspapers

Published Sunday, December 21, 2008

If you hate sit-ups, you’re in luck. They’re one of the top five exercises women should completely avoid, personal trainer Kristal Richardson said.

Although women can tackle the same workouts as men, their joints are generally looser than a man’s and "poor form and too much weight can lead to stiff joints or even damage."

Here are five exercises that Richardson said women should avoid:

Sit-ups: Richardson said if you lock your hands behind your head, it can cause a torque in the spine, which ultimately leads to neck pain. Instead, try bicycle crunches, which are considered one of the most effective abdominal workouts. Lie on your back, place your hands next to your ears and start a pedaling motion with your legs, lifting the left shoulder to the right knee and vice versa. Try three sets of 10.

Weighted squats: Squats with a weight bar on your back build serious bulk in the rear end and upper thighs, places women are most likely looking to trim down, said Richardson, who found that weighted squats increased her muscle - and made her waist bigger. "It did not look cute," she said.

Instead, try lunges, which "don’t place nearly as much stress on the lower back and distribute the workout throughout the entire leg," Richardson said. To do a lunge, take a long, even stride forward with one leg. Be sure to keep your knee at a 90-degree angle with your foot for support. Try holding a lunge for a minute on each side.

Behind-the-neck shoulder presses: This exercise strains the shoulders, both on the way down and on the way up. It also puts a lot of stress on the shoulder joints, which can lead to permanent damage.

Instead, try a seated shoulder press. "Hold a pair of dumbbells overhead with your arms straight and palms facing each other," Richardson said. "Then, bend your right elbow and lower your right arm, moving your elbow out to the side until your upper arm is parallel with the floor." Press back up and repeat with your right arm for three sets of 12 reps with each arm.

Straight-leg push-ups: Push-ups are often the culprit of neck, lower back, elbow and shoulder pain. Try push-ups on your knees. Focus on where you place your hands to make sure you’re working the chest, rather than letting your knees support you.

Standing dead lifts: Since women are typically more flexible than men and can bend down farther, it puts even greater stress on their legs and lower back. It also results in bulky back, leg and rear-end muscles.

Instead, try leg kick-backs. Facing a wall, stabilize yourself with your arms and kick your right leg back as far as you can. Repeat 10 times and follow the same routine with your left leg. You should feel a burn in the back of your legs. Try two sets.