41 Comments   
The fitness world has pretty much bid farewell to certain exercises that just don't work, like sit-ups. But there are others that, while perfectly fine for men who work out, aren't always safe for women to do. Check out the following moves that fit femmes should nix. Then go kick some workout butt, girlie.

Move to Lose: Forward Lunge
Women have wider hips, which means their Q-angle – the angle at which the upper leg bone meets the lower leg bone – is more extreme than in men. The result? "Women tend to be more quadriceps and adductor [inner thigh] dominant and weak in the glutes and hamstrings," says Christopher Warden, CSCS, author of "Unlock Your Strength." Forward lunges exacerbate this imbalance.
Try this Instead: Warden suggests reverse lunges, which place less stress on the knees and emphasize glute and hamstring strength. As an added bonus, lunging backward promotes strength and balance around the knee and hip joints.

Click here to see five more fitness moves that are bad for women.

Move to Lose: Chin up/Pull up
Men tend to have more natural upper-body strength, so unless a woman has already worked up to some serious upper-body buffness, these moves put chicks at serious risk of shoulder, bicep and /forearm injury.
Try this Instead: "Try lying on the floor with a bar resting on a squat rack and with palms facing you, pull yourself up toward the bar and lower back down to the floor," says Tim Moore, PhD, a health and fitness consultant in Marina Del Ray, California. "It's all the benefit of a chin up, none of the injury potential." Or use an assisted chin/dip machine at the gym.

Move to Lose: Plyometric Exercise
Trying to "jump into shape"? Explosive, repetitive exercises like jumping rope work in some sport-specific training regimens, but otherwise, it's just too much pounding. "Because of the Q-angle issue, plyometric jumping exercises are potentially dangerous and not necessary for the average female," says celebrity trainer Keli Roberts. "Even elite female athletes sometimes have problems with these types of exercises." Hormonal fluctuations and muscle firing patterns can make women even more susceptible to injury.
Try this Instead: Working hard on a stationary bike or elliptical machine provides the same calorie-burning, cardio benefits of plyometric exercises -- without all the impact.


Weirdest Fitness Equipment

    10. The Bullworker
    This strange device works on the principle of resistance, and with some effort and a little ingenuity, could be fashioned into a murder weapon.

    Bullworker.com

    9. Rock 'n' Roll Steppa
    Thank ponytailed fitness guru Tony Little for this one. The Rock 'n' Roll Steppa tests your balance by making you rock and roll back and forth. Sounds nauseating.

    TonyLittle.com

    8. GyroGym
    The world's largest hamster ball.

    GyroGym.com

    7. Aquavee Portable Swim System
    What is the Aquavee Portable Swim System? A rubber band. That's it. A rubber band you tie to your waist to provide resistance while you swim. Someone is making money selling people a glorified rubber band, people.

    Skymall.com

    6. Hoopnotica
    We're pretty sure this is just a hula hoop, but the creators of the Hoopnotica workout swear it's a revolutionary exercise device. Nope, it's a hula hoop.

    Hoopnotica.com

    5. Thighmaster
    Who doesn't love the Thighmaster, Suzanne Somers' revolutionary muscle strengthening device? Sadly, the Thighmaster is no longer in production, so if you've got one, hold on to it (and squeeze those thighs tight).

    Thighmaster.com

    4. Velcro Shoes
    Jog with these velcro shoes to provide added resistance -- and lots of additional velcro-y noise -- to your work out

    http://website.lineone.net/sobriety/

    3. Slendertone Flex Belt
    The Slendertone Flex Belt emits electrical pulses to your abdomen that cause your muscles to contract. So if you're too lazy to do ab crunches (like us), you can shock your muscles into shape!

    Slendertone Flex Belt

    2. Hula Chair
    The Hula Chair was invented by "Alexander Innovation Wizard" and as the demonstration video shows, it operates kind of like a hula hoop, except the chair does all the difficult work.

    GadgetUniverse.com

    1. Barbell Phone
    It's a phone with a barbell attached. It's a work out phone. It's a really really bad idea.

    Chindogu.com



Move to Lose: Russian Twist
This challenging move -- which consists of leaning back in a sit-up position and twisting your torso, often while holding a medicine ball -- seems like a killer way to work the side waist. Unfortunately, "Any fast, jerky movement combined with rotation can be dangerous for the lumbar spine," says Geralyn Coopersmith, author of "Fit + Female." "Women's increased joint laxity makes it even more so."
Try this Instead:
Bicycle crunches work the obliques just as well: Lie back on the floor, keeping your lower back connected to the floor the entire time. Holding your abs tight, bring opposite knees and shoulders toward one another in a pedaling motion.

Move to Lose: Straight-Leg Push-up
Straight-legged push-ups require not just upper body but core strength. While men have more upper body power and can knock out push-up after push-up, women start to tire faster, which usually leads to drooping hips and lower-back strain.
Try this Instead: Stick to "girlie" push-ups where your knees stay on the floor. "Keep your abs tight, back flat and focus on working your chest muscles instead of letting your knees support you, and you'll get the benefits of a straight-legged push-up with minimal risk of injury to your shoulders, neck or spine," promises physical therapist Andrea Zujko.


Hot Health Debates on Lemondrop

    Gardasil: A Waste or Worth It?

    Tons of controversies swirling around Gardasil, the vaccination against four strains of human papillomavirus (HPV), which can cause cervical cancer. Should the vaccine be mandatory? Does it really work? Will it kill you? A report came out in June that shows there have been 9,749 adverse reactions and 21 deaths possibly due to the vaccination...

    Gardasil: Get the whole story on Lemondrop

    Peretzpup, Flickr

    Could Splenda Cause Weight Gain?

    And another sweetener bites the dust -- Duke University scientists just published research on the health detriments of the guilt-free sweetness that is Splenda: Besides contributing to obesity, it damages "good" intestinal bacteria and inhibits the absorption of prescription drugs...

    Splenda Controversy: Get the whole story on Lemondrop

    Bitzcelt, Flickr

    Why Skinny Celebs Still Scare Us

    Everyone's talking about the skinny (or too skinny?) stars of the new "90210" and the damaging influence they may have on young viewers. But it shouldn't affect us, right? We're smart, healthy, professional woman, and we know that being 90 lbs. is not the recipe for self-satisfaction. So why do the stars still make us feel so ... well ... big?

    Skinny Celebs: Get the whole story on Lemondrop

    Getty Images/Bryan Bedder

    100 Calorie Packs: Diet Tool or Sneakily Fattening?

    At first, those 100-calorie snack packs seemed like the answer to our prayers: The same treats we'd always loved, in portion (and guilt!) controlled sizes. How could we go wrong? But sadly, two recent studies say we most certainly could go wrong...

    100 Calorie Packs: Get the whole story on Lemondrop

    Flickr, Blondie5000

    To Tan or Not To Tan?

    New ammunition for the anti-tanning squad: Three recent studies say there's no such thing as a safe or healthy tan. The authors are calling for a ban on tanning beds for those under 18, as well as advertising limitations...

    Fake Tanning: Get the whole story on Lemondrop

    AP

    Is Organic Actually "Better?"

    At this point, it's safe to say that our culture has officially gone green. "Organic" product labels are everywhere, from the grocery store to the cosmetics counter. But as this marketing campaign spreads to everyday nomenclature, do we average consumers even know what organic means? Or has it simply seeped into our minds as being synonymous with "better"?

    Organics: Get the whole story on Lemondrop

    Kraft

    Martinis in the Maternity Ward?

    Think that's the glow of impending motherhood on the cheeks of that mom-to-be? Think again -- it might just be intoxication. A recent British survey found that one-third of the 1,300 women interviewed tippled during their pregnancies. What's more, the same percentage couldn't say how much alcohol was recommended as the maximum...

    Drinking During Pregnancy: Get the whole story on Lemondrop

    Brett L., Flickr

    Cosmetic Vaginal Surgery

    At a recent OB/GYN conference, an expert spoke out against the rise in cosmetic vaginal surgery. Professor Linda Cardozo says that ads and media coverage have increased the demand for these procedures and that not enough studies have been done regarding their safety...

    Vaginal Surgery: Get the whole story on Lemondrop

    Moncaeu, Flicrk

    Plastic Surgery for Back Fat

    The exhaustive mission to remodel every inch of the human body is one step closer to completion! The American Society of Plastic Surgeons announced that 20 women have gone under the knife for a new "bra-line back lift" procedure that eliminates back fat. The one-hour operation totally removes "dreaded back fat rolls and lumps..."

    Back Fat Surgery: Get the whole story on Lemondrop

    Karlfrankowski, Flickr



Move to Lose: Yogic Inversions
Nothing like a good yogic shoulder or headstand to get your blood flowing to your brain right? But when you've got your period, you might want to skip it. Why? "According to yoga theory, inversions reverse the flow of what your body is trying to release," says Johanna Aldrich, co-owner of Sonic Yoga in New York City. "While it is a personal choice, many teachers and yogis prefer to avoid these poses during menstruation."
Try this Instead: Enjoy a relaxing child's pose, or lie down with your bum up against the wall and your legs straight up the wall. It gives you the same off-your-feet benefits.

Motivated now to get in shape ... the right way? Visit AOL Health to find out how. Or check out Alexa Stevenson's Lemondrop blog about her quest to find an exercise she doesn't hate.