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Are you over 40? If so, this video is a must-watch! Today, I'm revealing three exercises you should never do again. These moves are more likely to cause injury than help you get stronger or lose fat. But don't worry—I’m also giving you three safer and more effective alternatives that will help you build strength, reduce pain, and age gracefully without getting hurt.

The first exercise to avoid: The Russian Twist
Many people think the Russian Twist will burn belly fat and work their core, but there’s no such thing as spot reduction! Plus, this exercise can put your spine at risk. The spine isn’t designed to rotate in this way. Instead, try the Pallof Press. This exercise uses a resistance band to challenge your core stability without the risk of spinal injury. Start with a basic Pallof Press and progress to more advanced variations like figure eights and alphabet drawings with the band. Aim for 2-3 sets of 30 to 90 seconds on each side for the best results.

The second exercise to avoid: The Sit-Up
Sit-ups can wreak havoc on your spine, especially if you have any pre-existing issues like herniated discs. Contrary to popular belief, sit-ups won't burn fat from your belly—they can actually damage your discs. Instead, opt for the Wall Dead Bug. This exercise protects your spine while still providing a serious core workout. Start with the basic up-up, down-down move, and once you get stronger, progress to alternating leg drops. Remember to keep your shins parallel to the ground as if holding a pizza. Aim for 2-3 sets of 30 to 90 seconds.

The third exercise to avoid: The Upright Row
The upright row can lead to shoulder impingement and other shoulder injuries because it forces your rotator cuff into a compromised position. Instead, switch to Scapular Plane Lateral Raises. Find your scapular plane—usually at a 40 to 60-degree angle from the front of your body. This position is much safer for your shoulders and allows you to strengthen your muscles without risking injury. Perform 2-3 sets of 12 to 15 reps with light weights.

Remember, as we age, it’s crucial to choose exercises that support our body’s needs without causing harm. Hit that like button if you found this video helpful, and don’t forget to subscribe for more great content! Check the description below for a link to our community where you can access programs, pain protocols, nutrition plans, and more to help you get better, not older.

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