9 Least Effective Exercises

Workout Not Working?

Who has time to waste on ineffective, risky exercises? Not you. So ditch these nine moves that may not deliver the results you want 

#1: Lat Pull-down Behind the Head

The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move — done wrong — can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.and may even cause injury

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#2: Military Press Behind the Head

This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull–down behind the head.

#3: Upright Row

The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.

#4: Leg Press with Poor Knee Position

From a reclining position, you push the plate up and bring it down in this common exercise to work the quadriceps, hamstrings, and glutes. The problem comes when you bend your legs too far -- past a 90-degree angle -- which can hurt your back and knees.

#5: Squats on the Smith Machine

The problem: The bar on the machine doesn't give, which can force the body into risky positions. Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.

#6: Bad Form on Cardio Machines

The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows

#7: Exercises for Spot Reduction

People who do strengthening and toning exercises in an effort to trim fat from a certain area -- thighs, hips, stomach, or arms -- have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.

# 8: Always Lifting with a Weight Belt

The problem: Too many people wear weight belts too often. Unless you have a back injury or other medical reason -- or are lifting a lot of weight -- the weight belt may let your core muscles slack off. And you need your core muscles all the time in everyday life.

The solution: Back off the weight belt unless it's necessary.

#9: Exercising in the Wrong Shoes

Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendonitis.