FitSugar

No Equipment Necessary: Tabletop Lift

FitSugar — Tue, 27 Oct 2009 10:00:57 -0700

Tabletop may look easy (shown in the photo on the left), but once you hold it for a while, you'll feel your thighs, booty, and triceps burning. It's also a great exercise that will open your shoulders and chest. Here's a variation that will strengthen your core and increase flexibility in your lower back and hamstrings.

To give it a try read more.

Start off sitting on your bum, so your hands are planted eight inches behind you. Bend your knees and place your heels about a foot away from your hips. Make sure they are hips-width distance apart.
Inhale and lift your hips off the ground so your torso is parallel with the floor and your arms are straight. Your hands should be directly underneath your shoulders and your ankles underneath your knees, so make small adjustments if you need to. Lower your head behind you to increase the stretch in your chest and neck.
Hold for a complete breath, and then keeping your arms straight, exhale to lower your hips and straighten your legs, so your hips are hovering above the floor. Engage your abs and try keep your spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into the first position.
Do three sets of 12 to 15 reps, flowing from one to the other, pivoting on your hands and heels. To make this move more challenging, hold each position for longer.

I love a full body exercise, don't you?

No Equipment Necessary: Plank V Jumps

FitSugar — Tue, 20 Oct 2009 10:00:09 -0700

It's so important to warm up before exercising, especially now that colder temps are sweeping across the country. Exercising muscles that aren't warmed up is more likely to lead to injury, so here's an exercise you can do that will not only get your heart rate up, but it'll also strengthen your upper body and core.

Music: "Never," by Tina Arena

To learn how to do this dynamic move read more.

Come into a Downward Facing Dog position, on your hands and feet. Bend your knees, come onto the balls of your feet, and press your hips toward your heels. I like to call this the launch position.
Take a breath in and as you exhale, jump both feet to the pinky side of your right hand. Inhale back to the launch position. Exhale, jump your feet to the pinky side of your left hand. Inhale back to the launch position.
Repeat this sequence for a minute straight, starting off slow at first and then increasing your pace as you're ready.

Get Lifted: Water Pump

FitSugar — Tue, 06 Oct 2009 11:00:29 -0700

Just because Summer is over, doesn't mean you can neglect sculpting your shoulders. Here's a strength training move that will tone your deltoid, triceps, and biceps.

So grab a pair of dumbbells and read more.

Stand with your feet hip distance apart, arms by your sides, with a dumbbell in each hand. Engage your abs to create a stable base.
Take a breath in and as you exhale, do reach your right arm out to the side doing a lateral side raise until your arm is parallel to the floor, keeping a slight bend in your elbow. Simultaneously, bring your left hand toward your armpit by bending your left elbow out to the side.
Inhale to return back to the starting position.
This counts as one rep. Complete three sets of 12 to 15 reps on each side.

Push-Up Variation: Add In a Superman

FitSugar — Tue, 11 Aug 2009 12:30:01 -0700

Push-ups strengthen your upper body, and here's a variation that will also work the muscles in your back - just add in another no equipment necessary move, the superman.

Music: "Two of Us" by Aimee Mann and Michael Penn

To learn how to do this exercise, read more.

Begin on your belly in the superman, or X position, with your arms and legs out wide.
Inhale and lift your head, arms, chest, and legs off the floor, like Superman.
Then as you exhale, lower your body and plant your palms and feet on the floor. Inhale to straighten your arms and lift into plank position (top of a push-up). Hold here briefly, then exhale and bend your elbows behind you as you lower down.
This counts as one repetition. Complete 20, or as many as you can in one minute.

No Equipment Necessary: Side Arm Push-Ups

FitSugar — Thu, 02 Jul 2009 09:00:55 -0700

I am always looking for quick ways to work my arms, and this move is great for those commercial break moments as well as downtime between sets of leg work at the gym. The side arm push-up tones triceps, deltoids, and the outside of your chest. Keeping your core engaged will also work your waist. Nice bonus!

Learn the details.

Build a Strong Core and Arms With the Suitcase Walk

FitSugar — Tue, 02 Dec 2008 03:00:00 -0800

If you're looking to strengthen your core muscles as well as your shoulders and arms, here's a great move called the suitcase walk. Not only is it great for toning your muscles, but it can also prepare you for carrying your suitcase in the airport this holiday season. Here's how to do it:

Hold a rather heavy size dumbbell in your right hand, between 15 and 30 pounds. You want to choose a dumbbell weight that will challenge your core, but also allow you to have good form when walking. Hold the hand weight to one side with a straight arm, just like you would hold a suitcase. Keep your shoulders even and your posture square.
Walk, carrying your dumbbell at your side, for 100 to 300 feet. If you don't have one long area to walk in, then walk a shorter distance, back and forth, to total the amount of feet you've chosen. Keep your spine straight and your abs engaged as you move with control. Don't swing the dumbbell mindlessly, but keep it at your side.
Then bend your knees to put the weight down and pick it up with your left hand. Walk the same distance.
Do this exercise once or twice on each side, envisioning the long lines at the airport.

Source

Home Work: Stand on the Wall

FitSugar — Tue, 23 Sep 2008 16:00:00 -0700

I find it exhilarating to get a new perspective on the world, especially on days when I am feeling a little low energy. Going upside down is great fun and it builds your shoulder, upper back, and arm strength. Inversions can be a little tricky, but this handstand variation takes advantage of the stability provided by a wall.

For more detailed instructions and how not to do this handstand, read more.

The most important thing about this exercise is to have your hands in the right position. You want them directly under your shoulders. To help measure the correct distance, sit on the floor with the soles of your feet planted against the wall. Look at where your bum is and that's where you want to put your hands. So carefully turn over and place your hands flat on the floor, shoulder width apart.
Now place one foot on the wall and then the other. Your feet should be touching, and your legs should be perpendicular to the wall, parallel to the floor. You'll know you're doing it right when you feel all the weight of your body in your arms. If you're not sure if your legs and arms are in the right position, have someone look at you doing this handstand. See below, the legs are too high in the photo on the left, and they're too low in the photo on the right. Also make sure your arms are not way out passed your head.

Stay like this for 30 seconds if you can, and when your shoulders and arms can't take anymore, walk your feet back down to the floor.

Fit's Tip: If your wrists begin to hurt, then press your fingertips firmly into the floor to relieve some of the pressure. If it becomes unbearable, then stop all together. It'll take some time to build strength in your wrists so work on this exercise a little at a time.

Pool Push-Ups

FitSugar — Thu, 19 Jun 2008 12:00:00 -0700

I feel like the most effective arm exercise in the world is the push-up and just because you are working out in a pool doesn't mean you have to skip them. Doesn't that make you happy? You can do a push-up variation using the side of the pool.

To learn how to do pool push-ups, read more.

Here's how to use the edge of the pool to work your arms:

Place you hands on the side of the pool, just slightly wider than shoulder width apart. Your fingers should face forward.
On an exhale, push your self up like you are trying to exit the pool. Keep your shoulders away from your ears and don't lock your elbows. Don't forget to use your abs.
Inhale and slowly lower yourself back into the pool, stopping when your elbows are bent to 90 degrees.
Don't touch the bottom of the pool. If you are in the shallow end keep your knees bent so you don't jump to lessen the work of your arms.
Do two sets of 10 to 15 reps.

Fit's Tip: This is a great exercise for strengthening your arms to really power the "pull" of your freestyle stroke.

Source

Print It: Arm Plan

FitSugar — Fri, 25 Apr 2008 08:00:00 -0700

You all know that I think it's important to have a game plan when headed to the gym. Why not use my Arm Plan? It will certainly work your arms and there is now a printable version so you can take it to the gym or use at home!

Click here to download the PDF and print. It looks best printed in color and fits on one page.

Print it. Take it to the gym. Work your arms. Get strong. Look great in the sleeveless fashions of the season!

Wedding Countdown: Arm Plan

FitSugar — Tue, 15 Apr 2008 05:00:00 -0700

Bridal gowns are so lovely and flattering, but most show off your arms. Here's a slew of arm exercises to help you tone your arms for the big day (and beyond). Not getting married anytime soon, or are already betrothed? This workout will get your arms ready for tank top season as well. Source

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