Weight Lifting

Like most brides-to-be, Kim Kardashian focused on toning her arms and back for her much-anticipated wedding. To shape her arms and upper back, Us Weekly reported that Kim is doing free-arm exercises, "where I'm changing the movements all the time." Instead of doing repetitive movements in a straight line as in a triceps kickback or a shoulder press, you continuously vary the angle and direction of your movements, making them more creative. For example, instead of doing a basic bicep curl where you draw the hand weight or resistance band toward your shoulder, you pivot from your elbow and slowly move your hand in different ways (like you're drawing in the air), which not only targets the biceps but also tones the forearms, triceps, and shoulders.


This concept reminds of how Shiva Rea approaches core work. Rather than doing basic crunches, she has you explore lifting and swaying your torso and legs in creative, dance-like ways. It may seem a little weird to have such free and seemingly unintentional movements, but they're actually really effective. It keeps your muscles guessing, and the varying movements end up targeting every part of your muscle. This technique can be used with just about any dumbbell or resistance band exercise. I recommend using a lighter weight or tension as it doesn't take much to feel this type of movement working, and you don't want to risk injuring yourself.

Toned abs not only look amazing in a bathing suit, but they're also important because they make activities like running, biking, and swimming easier. Plus a strong core makes for better posture, too. If you've ever done strength training exercises on an exercise ball or Bosu, you know that the unsteady base forces you to engage other muscles aside from the ones you're trying to target. That's the idea behind using the balance pods in Gaiam's Core Balance Kit ($30).

To find out more about this kit and to see a video clip of how to use the balance pods, keep reading

You met with a personal trainer who outlined a killer strength training routine to tone your entire body. You learned correct form and the order of the exercises, and you've been doing this exact routine twice a week for a month. That's awesome, but if you continue to work out the same way each time, you're sure to reach a plateau when it comes to seeing results.

In order to strengthen your muscles effectively, you've got to keep them guessing. The easiest way to do that is to mix up the order you work your muscles. If you're used to starting with bicep curls and triceps dips to work your arms, start with squats and lunges instead, and work your arms last. Tiring out your muscles in a different order will not only be more challenging, but varying your routine will also prevent boredom.

If you want a strong, sculpted upper body, you have to make friends with the push-up. Raising and lowering your own body weight targets your arms, chest, upper back, and core, and because you can do them anywhere, push-ups are a great move to include in your regular strength training routine.

Put a little zest into the age-old exercises by doing them with a decline. Simply put, you need to be in a plank with your feet higher than your hands. Try raising your feet up using a short step, a bosu, a bench, or an exercise ball. When your legs are lifted, it puts more weight forward into your arms and chest (kind of like when you used to play wheelbarrow as a child), making you work harder. Keep correct form with your body in one straight line, your abs engaged, and your shoulders over your wrists.

Do you already add decline to your push-ups?

Dear Fit,
I'm just getting into strength training and have heard that I need to work all my major muscle groups (and not just focus on crunches to get rock-hard abs). Is it better to work all my muscles at every strength training session or focus on different muscle groups each time (ex. Mondays: arms and abs, Wednesdays: back and legs)?
—Trying to Tone Up

I love this question, as it's a really common one, actually. At the gym, I often see women strength training both ways. Some focus on toning certain areas of their bodies each day, while others do routines that work their entire bodies. To find out if one way is more effective, keep on reading.

If you're looking to tone up for bathing suit season, having your own set of dumbbells at home will motivate you to squeeze in reps whenever you have a few spare minutes. You can do all the strength training exercises you've learned here on FitSugar, moves from your personal trainer, and ones from fitness DVDs, but you'll quickly realize something — you'll zoom through 50 reps of easier moves like bicep curls, but may struggle to do eight reps of more challenging exercises like chest-opening triceps lifts.

When you're strength training, certain muscles are stronger than others, so that means modifying your routine with different weights in order to target your muscles effectively. I keep a set of six-, eight-, and 10-pound weights on hand, and depending on the difficulty of the exercise and the strength of my muscles, I change up the weight. You'll know the dumbbell is the correct weight when your muscles become fatigued after 10 to 12 reps. Follow that rule when lifting and you'll spend less time pumping iron, but will achieve quicker results.