6 exercises that won't help you lose weight, and what to replace them with

Sport, no matter how you look at it, is a good thing – it strengthens muscles, helps to keep the body toned and maintain physical strength. But not all exercises actively contribute to weight loss. Some, on the contrary, will visually increase your proportions. We tell you which workouts you should be careful with, if your goal is a wasp waist, not a mountain of muscles.

Innholdsfortegnelse

Side bends with dumbbells

If you want to reduce the volume of the waist, you should not perform this exercise diligently. It pumps the oblique abdominal muscles and visually only increases this part of the body.

What to replace it with? You can perform the same exercise, but without weights or with dumbbells 1.5-2 kg. The exercise should be done no more than once a week.

How to do it? Place your feet shoulder-width apart, one hand on your waist or put it behind your head. Tense your abs and slowly lean to the side, keeping your back straight. Do 10-15 bends to one side, then change sides.

You can also perform a side plank – this exercise will give a load on the oblique muscles, but will not increase them.

How to do? Lie on your side and lean on your elbow. Keeping your back straight, lift your hips off the floor and hold your body in this position for as long as possible. Lower to the floor and switch sides.

Dumbbell squats

Squats are the basics, they are considered one of the most effective exercises for the buttocks and hips. But overweight people should be careful – fat deposits will not go anywhere, but muscle mass will grow and your thighs will only become more voluminous.

What to replace it with? You can still squat, but at first you should do without dumbbells and barbells. Start with 4-5 approaches of 20-30 squats.

How to do? Feet at shoulder width, toes apart, shift your body weight to the heels. Hands can be held in front of you, crossed on your chest or put behind your head. Lower yourself until your thighs are parallel to the floor (or even lower). Keep your back straight, don’t slump forward. Make sure your knees are facing the same direction as your feet. When getting up from a squat, do not straighten your legs all the way.

Push-ups

This exercise strengthens the pectoral muscles, triceps and triceps muscles of the shoulder, so that overweight people will have even thicker arms and shoulders after these exercises.

What to replace it with? The plank works the same muscle groups and strengthens your abdominal muscles, but your arms won’t grow visually.

How to do it? Lie on your stomach, then rise up, resting your hands and toes on the floor, with your palms exactly under your shoulders. Your legs and back should be straight, with your shoulder blades down. Do not round your back and do not stick your buttocks up, look forward. Your abs should be tense, and your breathing should be even and calm. Stay in this position as long as possible.

Back exercises with weights

Strengthening the back is one of the most important tasks in strength training, but if you do it often and use heavy weights, this part of the body will become wider and less feminine.

What to replace it with? Do this exercise no more than once a week and use small weights. You can even replace this exercise with hyperextension – it will also help to strengthen the back, but without increasing muscle mass.

How to do it? Hyperextension can be performed in the gym on a special simulator, but there is also a home version – on the floor, bench or bed. Consider the variant of the exercise on the floor: lie on your stomach, bring your legs together, and put your hands on the back of your head. Inhale and raise your body as high as possible, keeping your hips on the floor. Hold this position for a few seconds, then lower to the floor.

Seated hip extension

The inner and outer thighs are one of the problem areas for many people who want to lose weight. In the hope of becoming thinner, women are often drawn to hip thrusts while sitting on a machine. But this is strength training, which is aimed not at weight loss, but at strengthening muscles.

What to replace it with? Lunges forward without weights or with dumbbells 1,5-2 kg.
How to do? Stand up straight, feet shoulder width apart. Lunge forward and slowly lower yourself down until your knees are bent at a 90-degree angle. Return to the starting position, switch legs and repeat.

Curls with weights

An extremely effective exercise that will help you achieve beautiful abs, but not a thin waist!

What to replace it with? The box. This exercise works not only superficial, but also deep back muscles and quickly removes the bulging belly. In addition, the boat will help get rid of back pain.

How to do. Lie on your stomach, stretch your arms forward or along the body. Your cortical muscles should be tense, your back straight, your heels and toes pressed together, your gaze straight ahead. Raise your legs and shoulders, resting on the buttock and sacrum area. Hold the body in this position for a few seconds and then gently lower.