Just because you seen a move on YouTube or even at the gym, it doesn’t mean it’s right for you. There are a number of bad exercises out there that are being described as amazing but that could actually do more harm than good.

If you’re thinking of trying a new addition to your workout, it’s likely a good idea to speak with a fitness trainer, first. That way, you won’t place yourself at risk of bad exercises and the injuries they can cause.

Consider the following bad exercises you’d never catch a good fitness trainer doing:

· Thigh adductor machine – This may be a very popular machine at the gym, but you’d be better off doing single-leg Romanian dead lifts. The thigh adductor should be avoided because it doesn’t access your muscles the way they were designed to move. It doesn’t align with the motions of the skeletal structure, either. Essentially, you’re wasting your time with this machine when there is a perfectly effective alternative.

· Pressed-heels sit-ups – These are a version of sit-ups where the feet are kept flexed so the heels are pressed into the floor and the toes point up. It was formerly believed that by pressing the heels into the floor this way, the ab muscles would be accessed more efficiently and the spine would bear less of the weight. However, EMG data shows that it is actually harder on the back and less efficient for ab muscles. Instead, choose Pilates bent-knee hundreds.

· Seated torso rotation – This move is usually done on a seated torso rotation machine, which rotates the upper body as you keep the pelvis stable. This used to be believed to work the obliques and abs, but what it actually does is place a great deal of twisting force directly on the spine. Most people who do it think it will burn off the love handles, but this machine doesn’t help with fat reduction in any specific part of the body. Instead, to get the results you want, do wood chops with a medicine ball.

By skipping these useless or potentially harmful moves in favor of exercises that are gentler on the joints and give a better workout to your muscles, you’ll reduce your chances of injury while boosting your outcomes. These types of changes throughout your workout can help to ensure you’ll reach your exercise goals faster and more easily, too.