I'm no fitness expert. But I do know some exercises can hurt, instead of help, you. These are exercises trainers say not to do along with the exercises you should do instead.
Smith Machine Squats
Try instead: Weighted squats
Machine Leg Extensions
Try instead: Squats, deadlifts, step-ups, and lunges
Ab Machines
Try Instead: Planks
Behind-the-Head Lat Pull-Downs
Try instead: Wide-grip lat pull-downs
The Elliptical
Try instead: Rowing machine
Abductor/Adductor Machines
Try instead: Squats
Triceps Dips
Try instead: Cable pushdowns, triceps push-ups, and close-grip bench presses
Superman
Try instead: Bird-Dog
Very Light Dumbbells
Try instead: Anything over 5 pounds
Anything That Hurts
Try instead: There's an alternative move for every exercise out there whether you're modifying for an injury, for pregnancy, or just because you're tired and worried about sacrificing form. Be sure to ask your trainer for a move that works for you.
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