If You Want Results, Ignore the Trending Exercises on Instagram and Do these Instead

Lauren Clark
Photo credit: Getty

From Women's Health

Sure, some workout moves look better than others. But when the hip flexibility-boosting benefits of the Cossack squat were first discovered, we're pretty sure they weren't considering whether it would garner 'likes' on Insta.

That's because effective exercises that will get you results don't often look that pretty - even with a filter. But the online bubble tends to make us all think the only body part you need to work is you bum. And have you ever wondered why you rarely do a tree pose in your yoga class, but it's all over the web?

To reset the balance, we've asked the experts which efficient exercises - like those featured in our 10-week Sweat & Reset training plan with fitness platform Fiit - don't get enough Instagram love.

Women's Health has teamed up with Fiit to bring you our first 10-week training plan. Build a stronger, leaner body - get the full details on Sweat and Reset.

Lawrence Price: Deadlifts

'My common frustration is seeing self titled "booty building" workouts that are essentially glorified glute activation routines. You know the sort - multiple banded hip extension movements repeated in many overly creative ways with plenty of camera close ups to entice viewers.

Photo credit: FIIT

The truth is that to build a strong 'booty' you've gotta load those glute ups, lift big and/or apply lots of volume - these activation drills can be a very useful prelude to this but they most certainly do not constitute the entire workout itself. Squats, deadlifts, lunges and hip thrusts are great ways to build glute strength up but the simplicity of the moves doesn't lend itself to social media's tireless hunger for more creativity.

People love variety, and quite right too (its an essential part of any successful training routine), but I would like to see more so called 'booty workouts' that depict the whole journey from the prep/activation right through to the heavier working sets and then finally finishing with the drop sets/volume at the end. That's where the magic truly happens.'

Charlotte Holmes: Cossack squats

'There are some really effective moves that don't get enough love online. In my opinion we need to be seeing more back extensions and Cossack squats.'

Photo credit: FIIT

Sean Kazab: Pull-ups

'Cellulite-busting, inner thigh fat-burning and bingo wing-preventing workouts are all a massive fad yet gain massive traction online because they target specific insecurities we have. The reality is you can’t spot burn fat, so doing a hundred tricep extensions won’t lean your arms, spending hours doing sit ups won’t get you a six pack and cellulite is perfectly normal and healthy in women even for those with a low body fat.

Photo credit: FIIT

If you do want a leaner physique, you should be concentrating on getting stronger with large compound moves which are going to target more muscles getting our whole body strong whilst burning way more calories than working single muscles alone. Getting good at squats, deadlifts, lunges and pull-ups will get your abs and arms leaner than tricep extensions or dozens of crunches.'

Richie Norton: Breath work

'There are always going to be "gimmicks" out there and I only hope everyone does their own research on the variety of methods and practices. Don’t take anyone else's word for it, listen to your body, find training you enjoy and tools you are confident with and you are on the right track.

Photo credit: FIIT

I’m a big fan of the basics done well and consistently and the power of breathing tools that can dramatically improve your performance and recovery. Breath work needs more attention.'

Cat Meffan: Inversions

'I think some postures are more effective than others, but it really does depend what your body and mind are in need of, moment by moment.

Photo credit: FIIT

Inversions are playful, they get the blood pumping, they challenge us and help us work with fear. Forward folds are grounding and allow us to look inwards and there are all the juicy hip openers and mobility skills that not only open us up emotionally, but help us become more functional.'

Want help easing back into training this January?

You're in the right place.

Join Fiit today and you’ll get your first 14 days of Sweat & Reset absolutely free, plus access to all other classes on Fiit premium (from £10 a month).

Sweat & Rest plan includes:

  • Full 10-week training plan
  • 4 classes a week
  • 25 and 40 minute workouts (all levels)
  • Cardio, strength and mobility training
  • Bodyweight and dumbbell classes
  • Stat tracking to monitor your progress
  • Access to Facebook community

Need some January workout inspo? Read one woman's story about finding CrossFit after almost being killed in a car accident.

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