NOTE: None of these machines target abs, if you’re looking for some good ab exercises check this out: Abs Article

Machine – Leg Extender

Muscle Group: Quads

This machines puts your knees in danger, it could rip and tear the ligaments and tendons by excessive stretching. None of the muscles it targets are even used in daily activities. To replace this machine try simple squats. If you want to target one leg at a time like the machine does just do one-legged squats. Simply stand on one leg and bend at the knee and dip down as far as you can for as many reps as you can do. If your balance is a little off you can simply hold on to the back of a chair or a balancing rail.

Machine – Seated Lat Pull-Down

Muscle Group: Lats, back, and biceps

Most people who use this machine do so wrong as it requires a lot of flexibility to use properly. Using it without proper instruction can result in a damaged rotar cuff, the muscle in the shoulders which provided stability. A more natural exercise which uses your body weight as resistance is the incline pull up. Just hang onto a bar at waist height and lift up both legs so they are in the horizontal position. Once you’re in proper position stiffen up your torso and pull up until your chest touches the bar, a few sets of 10 or more reps can provide you with a great upper body workout. This exercise won’t put your shoulders in danger, unlike the machine.

Machine – Overhead Military Press

Muscle Group: Shoulders and triceps

Your hips are naturally designed to support your shoulders should you life something over your head. But this machine isolates your shoulders and puts the joints around them at risk of injury. If you’re looking for a great alternative, try medicine ball throws. You won’t need a partner for this exercise, just use a wall. Stand 1 meter apart , aim for a spot on the wall about 1 meter above your head and bounce it off it. Remain stood up while you are throwing the ball, throw it lightly so it doesn’t bounce back too hard, and squat down to catch it. Your shoulders will now get the workout you wanted, and they will be supported effectively by your hips. Don’t worry, the ball will stop smashing you in the face after a little practice. Try and get more than 15 reps into each set.

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