5 exercises that don’t actually build the body you want

 

You’re showing up for workouts, putting in the effort, but you’re not seeing the changes you want in your body. Sound familiar?

The truth is, it might not be you, it might be the exercises you’re spending time on. Some of the most common “go-to” moves look productive, but they don’t actually build the strength, muscle, or definition you’re after.

In this episode, I’m breaking down 5 exercises that aren’t giving you the return on your effort,  and sharing simple swaps that will finally help you feel stronger and more confident in your body.

Here’s what we’re diving into:

  • Why endless crunches don’t build the strong core you want

  • The truth about tiny tricep kickbacks (and what works better)

  • Why cardio alone won’t change your body composition

  • The booty machine myth and better ways to grow your glutes

  • Why Smith machine squats aren’t as effective as you think

If you’ve ever felt like your workouts aren’t paying off, this episode will give you the clarity and confidence to make every rep count.

🎧 Want more? Check out Episode 319: The 4 Best Exercises for Toning Your Body.

If you want more from me, be sure to check out… 

Transcript

00:00

Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go. Hello and welcome back to another episode on the Embracer podcast.

00:31

Today we're doing a little myth busting, because if you've been putting in the effort, you've been showing up for your workouts, but not actually seeing the changes that you want in your body, the chances are that you've been spending time on the wrong moods. And I say this with so much love because, trust me, I've been there for a decade of my life. I was there, I wasted so much time on exercises that felt like they were doing something, but they weren't actually moving me closer to my goals, and I don't want that for you. So in today's episode, I'm going to be breaking down five exercises that don't actually build the body that you want and, of course, I'm going to be giving you some simple swaps that you can do instead. With that being said, I first wanted to share this super sweet review. It comes from Jenna T623. She gave a five-star review and said everything is aligning. I recently joined Movement With Julie workout app. I started listening to the podcast and more recently I have refound my faith. The podcast just aligns and encourages with all of my beliefs. When Julie speaks I feel like a dear best friend is talking words of wisdom To me. I always feel lighter, breathing easier and less scattered. Thank you so much for tuning into the podcast. I am so grateful for you and thank you for taking time out of your day to send in this review. It really does mean the world to me and our team Just kind of know how the podcast is helping you. Maybe a specific episode or just in general. We would love to hear from you. All right, let's dive right into today's episode.

01:56

Exercise number one is endless crunches. I want to start with the classic, which is crunches. If you've ever done a hundred crunches a night hoping for abs, I need to be real with you. Crunches alone are not going to build the strong, defined core that you're after. Trust me, I did this for so many years. I would scroll on Pinterest and it would be like the perfect ab workout and it would be a hundred crunches, a hundred sit-ups, and that's what I would do every single night and I'm like why am I not getting the strong core that I'm after? But here's why Crunches mainly target one surface muscle and that is your rectus abdominis.

02:25

That's the strip down the front that people call the six pack. When you curl up, that's the muscle doing most of the work. But your core is way more than just that strip. Your core is actually an entire system of muscles that wrap around your torso like a natural weight belt. The deeper muscle is called the transverse abdominis and that works almost like a corset, pulling everything in tight to stabilize you. You also have your obliques that run along the sides to help you twist, rotate and resist side-to-side forces. Your multifidus and other spinal stabilizers protect your back by keeping that vertebrae aligned. And, yes, your pelvic floor is part of your core that supports your organs and working with your breath to stabilize your trunk.

03:06

When all you do is crunches, you are training one small part of this system and ignoring the muscles that actually give you strength, stability and balance. That's why so many people can do thousands of crunches and we still have weak backs, poor posture, zero visible ab definition, and let's talk about that definition for a second, because this is where most people get frustrated. You can build the rectus abdominis all day long, but you're never going to see it if there is a layer of body fat covering it, because ab definition doesn't come from burning out one muscle. It comes from lowering overall body fat through nutrition, building muscle across your body and training your core to function as a whole. So what is a better approach?

03:48

I want you to swap these endless crunches for moves that train your entire core Compound exercises. I want you to think of things like planks, like we have bear hold planks, bear hold arm raises, bear hold side to sides, dead bugs, bird dogs Don't just hit one muscle, but they recruit those deep stabilizers, your muscles, your obliques and even your glutes, to keep everything strong and supported. Here's the big secret, though, that most people miss, and some of your best ab work that you'll ever do actually comes in compound lifts. Think squats, deadlifts. Every time you are bracing your core under a load, those deep muscles are firing to protect your spine and stabilize your body. So, instead of chasing the burn of crunches, I want you to start training your core to do its real job, which is stabilizing your body, protecting your back and making you stronger in every movement. That's what creates a core that's not only defined but functional. And here's the good news you absolutely do not need any fancy equipment to do it. You can get an incredible core activation by just learning how to brace during compound lifts like squats, lunges, deadlifts even if you just have one set of dumbbells at home. And honestly, that's one of the main reasons why I created my Moo a Julie app. I wanted women to have access to a smart, dumbbell-only workout that naturally builds your core without those endless crunches. And inside the app, every workout is designed to weave in that kind of functional strength, so that you're not just checking the box, you're actually training your body in a way that it was built to move. So if you want to check it out, you can go to SALE. That's S-A-L-Emoviemovejuliecom. I will link it in the show notes below. But compound lifts they are so, so underrated and so so important.

05:40

Exercise number two is tiny tricep kickbacks. So this one hits close, because I literally used to live on them. I would grab my one to two pound dumbbells and I would do these endless reps, hoping that the burn in the back of my arms meant that I was getting toned. But muscles don't grow or change from feeling a burn. They change when they're actually challenged. Like here's what I mean. Your muscles are made up of tiny fibers and when you put them under enough resistance, some of those fibers actually break down at a microscopic level and that might sound scary, but that's actually how your body adapts. When you rest and recover, your body repairs those fibers and adds a little extra strength so that you're better prepared the next time. That's the process of progressive overload gradually giving your muscles more to handle so that they have a reason to grow.

06:31

Now let's connect that back to the tricep kickback. So with one or two pound weights, your triceps aren't under enough load to actually trigger that breakdown and rebuild cycle. They'll burn for a moment because of fatigue in the smaller stabilizing muscles, but that doesn't mean that you're creating lasting change. It's kind of like typing really, really fast on a keyboard. Your fingers get tired, but they're not actually getting stronger from it.

06:55

If your goal is stronger or leaner arms, you're going to want exercises that make your triceps push real weight. I want you to think of pushups, dips, full range tricep kickbacks, tricep press all of those things tricep extension, skull crushers Do those with heavier weights Do reps in the 10 to 12 range, sometimes even 15 range, or, you know, overhead tricep extensions. Those are incredible. These moves will let you use heavier resistance, which is forcing the muscle to adapt, and that's what creates that muscle tissue. And remember that definition doesn't come from toning with light weights. It comes from building actual muscle and keeping body fat at a level where the muscle shows through. So instead of spending 20 minutes swinging these tiny weights behind you, trade that time for some pushups or presses. That's when you're actually gonna start seeing feeling real changes in your arms. And again, if you're not sure where to start, you can always count on my movement with Julie app. All you need is a few pair of dumbbells and a small space. Literally that's it. You don't need a bench. I give you alternates if you don't even have a bench and you don't need any other equipment.

08:07

Exercise number three is not really one specific exercise, but it's hours of cardio. I want to talk about cardio because I know that cardio feels like the answer, because it makes you feel sweaty, it makes you tired, it makes you feel like you worked hard and for years we've been told that the more you run, the more you bike or jump on the treadmill, the more fat that you'll burn. But here is the reality. Cardio actually doesn't work the way that most of us think it does. Cardio burns calories while you're doing it, yes, but the moment that you stop, that burn is over. It doesn't build muscle, and muscle is what keeps your metabolism humming all day, even when you're resting. Muscle tissue is metabolically active, which means that it requires energy 24-7. So the more muscle that you have, the more calories your body burns around the clock, and cardio doesn't give you that, but strength training does. This is why people get stuck in the cycle of doing more and more cardio without seeing your body actually change. If you're not pairing it with resistance training and proper nutrition, you might be burning calories, but you're not building the muscle that gives your body shape, strength and that long-term fat burning potential. Also, let's not forget that nutrition plays a huge role when we're talking about burning calories.

09:23

You cannot out-cardio your plate If you are under eating protein or you're stuck in that less food, more cardio loop. You're not just losing fat, you're risking losing muscle, which actually slows your metabolism down even further, and that's why learning how to fuel your body properly is just as important as what you do in your workouts and, let's be honest, they go side by side. Now does that mean that cardio is bad? Absolutely not. Cardio has amazing benefits for your heart, your stress levels, your endurance, even your mental health and, if you love it, that matters too. But when it comes to changing your actual body composition meaning more muscle, less fat, stronger metabolism cardio should be an add-on, not the foundation. The better approach is to prioritizing resistance training two to four days a week at the minimum, and then adding cardio in for overall health, because it's fun for you, you like to get outside, you like to get on the treadmill, whatever it is. But stop relying on cardio alone to change your body, because it won't be as effective. If you need a hand kind of balancing how you eat with your new training routine, head over to my Macro Academy Made Simple Online Academy that's going to teach you how to hit your protein, how to balance your carbs and fats, and really everything that you need to know so that your training can actually pay off. The link is in my show notes.

10:43

Number four is the seated abductor machine, aka the booty lifter myth. You know that machine where you sit down, you put your knees on the pads and you push your legs out to the side. That abductor machine is often sold as the booty lifter. But I want to bust that myth right here and right now. Here is why it doesn't really do what people think. First, the movement is awkward. It doesn't mimic how your body naturally uses your glutes. Second, the range of motion is super limited. Your glutes don't get stretched or contracted in a way that actually can stimulate growth. And third, it doesn't load your muscles the way that they need to be loaded to grow. You might feel a little burn on the outside of your hips, but remember that burn does not always equal growth.

11:30

Your glutes are the largest muscle in your body. Let me say that again your glutes are your largest muscle in your body. They are made up of three main muscles. You have your gluteus maximus, your gluteus medius and your gluteus minimus, as we've already talked about earlier. So to actually build and shape them, you need to do two things. Number one you need full range of motion. Your glutes need to do two things. Number one you need full range of motion. Your glutes need to lengthen and shorten under tension to get stronger. And number two, they need progressive overload, steadily increasing the weight or resistance over time, so that your muscles actually have a reason to adapt.

12:07

The abductor machine doesn't really give you either Like it just kind of isolates a tiny piece of the puzzle. So what should you do instead? I want you to focus on exercises that challenge your glutes in a way that were designed to move. I want you to think of glute bridges. I want you to think of hip thrusts, step-ups, curtsy lunges, lateral banded walks. These moves are going to hit your glutes through their full range and let you actually add resistance in a smart way. And the best part is you don't need machines for any of them, like a pair of dumbbells, a booty band, which is amazing.

12:41

At home, you can really take your glute work to the next level. So, for example, you can add booty bands to your hip thrusts or your glute bridges to overload your glute max. You can hold a set of dumbbells for curtsy lunges to target those adductors glutes, quads and the easiest way is to just do banded side steps, and this is going to be way more effective than the machine alone. When you train your glutes this way, you're not just getting a burn, but you're actually building real muscle that shapes your body, supports your hips, protects your lower back. And actually building real muscle that shapes your body, supports your hips, protects your lower back and makes you stronger in everyday movement.

13:15

So if the seated abductor machine is taking up your gym time, I want you to trade it in for those hip thrusts, those split squats With dumbbells. You're going to get way more out of every rep and your glutes will actually have a chance to grow, especially if you're challenging them week after week with heavy dumbbells and you're really pushing yourself to almost that impossible, like the last few reps. One to three reps should be nearly impossible, but you're still able to do it with perfect form. If you feel stuck on how to put these kind of moves together again, this is where my Movement With Julie app comes in handy. Everything's already explained for you. The workouts are sorted out, the moves are broken down, so you know exactly what to do when you pick up those dumbbells. And last but not least, number five the Smith machine squats. So I get it.

14:01

The Smith machine looks really convenient. The bar is stable, you don't have to worry about balance and it feels safe to be under weight when it's locked into place and this is really for the girlies who are working out at a gym where they have access to a Smith machine. But here's kind of the downside it really does lock your body into an unnatural fixed path. Your body wasn't designed to move in a perfectly straight line, so when you squat, naturally your joints, your muscles and stabilizers all coordinate to keep you upright and moving smoothly. On the Smith machine, though, that built-in track does the balancing for you, which means that your stabilizer muscles don't have to fire in the way that they normally would. If you're not using it and over time, if this is just what you're using, you're not doing any sort of free weights, you're just using your Smith machine. This can actually mess with your movement pattern and increase your risk of injury, because you're not training the way that your body was designed to move.

14:55

Remember that strength comes from more than just your big muscles. It also comes from your stabilizers. Those are your smaller muscles around your hips, your knees, your ankles and that core that keeps you steady. When you take those out of the equation, like the Smith machine does, you might be lifting weight, but you're not teaching your body how to use that strength in real life, and this is why so many people can really push big numbers on the Smith machine but struggle when they switch to free weights, when they switch those free dumbbells. When you're trying to build real strength, balance and muscle, you do want your body working as one system, and that's why those free weight, those dumbbell squats, those dumbbell lunges, variations like goblet squats can be more effective. They recruit your legs, your glutes, your core and all of those stabilizers at once, building the kind of strength that carries over into your everyday life, like picking up your kids, climbing stairs, even just keeping that good posture throughout the day.

15:53

So, instead of relying on the Smith machine, I want you to grab a set of dumbbells and practice good form with squats and lunges. Start lighter, if you need to focus on that depth and control, and then gradually increase the load as your form stays solid. Not only will your results likely come faster, but you'll actually be training your body to move the way that it was supposed to, which is strong, stable and functional. Okay, let's quickly recap what I talked about in today's episode. So if these five moves are eating up at your workout, your gym time, your weight loss, your weight loss, your weight loss. It's time to trade them for work that actually will help you to change your body.

16:32

I want you to swap those endless crunches for planks, bear hold dead bugs, bird dogs bracing during squats, deadlifts. This is going to train your whole core, not just that six-pack strip, and protect your spine as well. I want you to swap those tiny tricep kickbacks for tricep pushups, dips, full-range tricep extensions, skull crushers, tricep press with heavier dumbbells. This will provide with actual progressive overload that will equal more muscle and definition. I want you to swap hours of cardio with two to four days of resistance training and then using cardio as an add-on if you enjoy it. Remember that muscle drives metabolism and cardio supports heart health and stress. Swap that seated abductor machine with some glute bridges, step ups, curtsy lunges, lateral band walks. Full range of motion and load is really where your glutes are actually going to grow. And then, last but not least, swap that Smith machine squat with some free weights, some dumbbell squats, goblet squats, lunges, because natural movement path and stabilizers is going to equal more effective for building strength and results long-term.

17:42

The bottom line is that you have to stop chasing the burn. I want you to chase tension. I want you to chase technique and progression. That's how you build a strong, confident body. And before we wrap up, I want to remind you of this that workouts are only one side of the equation. The other piece and this is a huge piece, this is not just like one small piece is how you fuel your body. You can be lifting and doing all of the right things, but if you're not eating enough protein, if you're stuck in this eat less, do more cardio mindset, it's going to make you feel like you're spinning your wheels, because you are, and that's exactly why I teach everything inside my Macro Academy and Simple Online Academy, so that you understand how to fuel your body for strength, for fat loss and maintenance, without the confusion and restriction.

18:29

When it comes to workouts themselves, you don't need a fancy gym setup to make progress. You can always count on my Movement With Julie app. It is dumbbell based, so all you need is a few pair of dumbbells and a small space. You have a 30 minute or a 60 minute workout for every single workout option, video demos for every single movement, so really all you need to do is open the app and just start following along. I will link both of those things in the show notes that you can easily go check those out.

18:56

If you love today's episode, I know you'll also love episode 319, the four best exercises for toning your body. All right, that is all that I have for today's episode. I will link everything in the show notes that you can easily go check those out. Go crush your next workout and I will talk to you in the next one. Love ya.

19:22

All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie A Ledbetter yes, it's with an A in the middle for that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real because you're worth it.

 
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