#1 Machine Women Should Avoid in the Gym

May 19th, 2011 | posted by Kimberly

11 comments

adductor1 238x300 #1 Machine Women Should Avoid in the GymHey ladies, want to waste a bunch of time AND make your butt bigger?

Well that’s what you are doing when sitting on that darn hip adduction machine. For years, I’ve watched women stand and wait for this machine hoping to slim down their butt and thighs. Like I’ve said before–you can’t spot reduce! Let me explain what is really happening when you use this machine.

The only way to make your butt and thighs look leaner is to remove fat from those areas. And when it comes to fat loss, most seated exercises are worthless (p.s. this includes spinning). The only thing you can really gain from using this machine is bigger thighs and glutes without losing a lick of fat.

Hmm…not getting into those skinny jeans any time soon with bigger legs.

And what’s even more weird is that most ladies on these machines use such a trifling amount of weight–it’s neither adding muscle nor burning fat making it a colossal waste of time!

So, if you really wanted to improve the overall appearance of your butt, instead of wasting time on the thigh master, leg press, and donkey kick machines, much better results would be achieved by squatting, deadlifting and lunging (try walking lunges too).

Just make sure you use a sufficiently heavy load which will provide a little bit of muscle growth AND a large amount of fat loss–the real secret to looking toned.

Sorry if I burst your I’m toning my legs bubble but someone has to stop this madness!

Oh, and if you still decide to use these machines, have the decency to get off your phone yo! LOL

Photo courtesy of: Bodybuilding.com

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Posted in Exercise by Kimberly | 11 Comments

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11 Comments "#1 Machine Women Should Avoid in the Gym"

  • Pamela says:
    May 19, 2011 at 1:21 pm
    Reply

    Is there a substitute for lunges? I have knee issues and a huge butt. Thanks

    • Kimberly says:
      May 19, 2011 at 6:21 pm
      Reply

      Dead Lifts are great for the butt if done correctly. I also recommend donkey kicks & “fire hydrants” on the floor which definitely isolate the butt and hamstrings.

      Good luck, keep working hard to lean up those areas BUT remember you train the “whole body” when trying to shed excess fat. Make sure your cardio (on elliptical better for knees) is challenging and regular (4-6 times per week) AND your diet is balanced, limited processed foods (which add to stored fat).

      Kim

  • Deb (SmoothieGirlEatsToo) says:
    May 20, 2011 at 10:11 am
    Reply

    Hi there! I have a question about this- I’ve heard for years that adductor machines can make your thighs bigger and so I’ve back off them, but I’ve not totally understood the rationale. So here’s the thinking right: lunges, squats, deads all build muscle and that’s good. Why wouldn’t building muscle on your inner thigh be good- because it’s bulky, right? I that the theory? Would love your take. And PS congrats on your competition!

    • Deb (SmoothieGirlEatsToo) says:
      May 22, 2011 at 1:02 pm
      Reply

      PS and what about sumo squats? With weight, without? Thanks.

    • Kimberly says:
      May 23, 2011 at 10:16 pm
      Reply

      Thanks Deb!

      Doing squats, lunges, deadlifts are going to shred a ton of calories (fat) and build a small amount of muscle. The adductor machines basically don’t do anything UNLESS you put it on an ungodly amount of weight, which women don’t…so its really a waste of good workout time.

      Unless you are a wrestler & cracking folks head like walnuts with your thighs and are using heavy weight on there…useless ;-)

      The industry has hyped it so much though hard to make folks believe its worthless.

      Sumo squats would probably be much better because again the “squat” is a powerful exercise which increases your cardiovascular output.

      Hope this helps ;-)

  • Steven Klassen says:
    May 22, 2011 at 10:01 pm
    Reply

    Oddly enough this is the one machine that’s directly in front of me in 80% of the Curves locations I teach in. I ain’t gonna lie – it’s a little awkward. *commences teaching Zumba*

  • The Get In Shape Girl says:
    May 25, 2011 at 6:17 pm
    Reply

    I’m a big, big fan of the sliding lateral lunges to get clients away from this machine!! And you are so right about the cell phone – there’s 1 lady at my gym who ALWAYS talks on her phone on that machine!!!

  • healthygirl says:
    July 1, 2011 at 6:39 pm
    Reply

    this is the best news ever!!! Actually, making my hips and butt AND thighs bigger is exactly what I want to do. I lack curves, you see…. so any way to make my hip area a bit more curved helps!!! Now I do 3 sets at 80lbs (been working up from 60lbs) . My new 3 month goal is to add an extra set at the gym and will shoot to get up to 100 lbs on this adductor!!! Maybe I can add an inch or two!!! I have done so many things: 500 squats with 20lbs at shoulders (this was too tough and soon gave it up), and it mostly worked mostly my quads…Then there’s the floor series (hydrants, donkey kicks, clams, etc) kinda gave me a lean shape, the butt blaster machine has given me nice hamstrings… but what I really want is MORE volume in the back!!!!

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