Although we know women can absolutely train as hard as men can, realistically our bodies are built differently and although we are well and able to train the same way men can, it may not be the best outcome for our bodies in the long run.
Working out to support our body shapes rather than working against our bodies can easily be done with these 5 tips from founder of ZADI Adala Bolto.
5 Exercises that are NOT good for the female body
Sit Ups Vs Planks
Sit ups have always been a recommended workout that succeeds in engageing your core, it can also tend to isolate just the abdominal area which might not make it the most effective exercise women should perform. Rather than a sit up series, try replacing them with a sturdy plank – this way your whole stomach and hips are extended thus engaging the entire torso rather than the one muscle group.
Isolated Leg Exercises
Isolated leg exercises are a leading cause of disproportionate body building. Working out to cater for your body shape might mean leaving isolated leg workouts out. Rather, try a series of lunges which will engage the front and back of your legs whilst practicing balancing in your mid and upper body.
Superwoman
One of the go-to movements to stretch and engage our muscles groups, the superwoman is actually a position that many people practice incorrectly which can actually do more harm than good. Too many series of superwoman can cause overextension in our lower backs which can in the long run lead to discomfort. Instead, swap out your superwoman for a glute bridge or a pelvic tilt which ultimately will strengthen our lower backs.
Bicep curls using light weights
When it comes to weights, some women tend to op for lighter weights with more repetitions however too many repeated movements of light weight bicep curls might actually increase your risk of injury. Girls – don’t be afraid of a heavier weight! Swap between light and heavy, this will allow your body to achieve slower motions and therefore more targeted muscle building.
Single leg squats
Whilst we love squatting for many reasons, single leg squats may not be a womans best friend. Isolating one leg in a squat movement can exhaust your quad and discourage it from balance. Rather than single leg squats, replace this series with some donkey kicks which not only engage your upper legs however it also targets your glutes ultimately providing you with a more effective workout.
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