These exercises don't sit well with women

Chicago Tribune
November 25, 2008

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

The other ones to avoid are the ones you're doing wrong, says Richardson, a Bloomington, Ill., native and "professional figure competitor" - a division of bodybuilding that emphasizes tone, symmetry and lean muscle. So while 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 says women should avoid.

1 Don't do sit-ups: Richardson says that if you lock your hands behind your head, it can cause a torque in the spine, which ultimately leads to neck pain. Remember sit-ups are different from "crunches." When you do a sit-up, you bring your torso up 90 degrees, so that your back is off the floor. A crunch has a limited range of motion; you raise your torso about 45 degrees and your lower back will still be on the floor.

2 Don't do 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. They also strain the knees and lower back.

3 Don't do the behind-the-neck shoulder presses: This exercise strains the shoulders, both on the way down and on the way up. The little muscles on the top of your shoulders work too hard and become inflamed, causing "weightlifter's shoulder," Richardson said. It also puts a lot of stress on the shoulder joints, which can lead to permanent damage.

4 Don't do straight leg push-ups: Push-ups are often the culprit of neck, lower back, elbow and shoulder pain. They require a lot of strength; holding your entire body parallel to the floor is no small feat - and it's easy to overdo it.

5 Don't do 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.

resource link

Kristal Richardson shares 5 Exercises women should NOT do

www.hardbody.com/news/2008/11/30/kristal-richardson-shares-5-exercises-women-should-not-do/