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Strike Yoga Pose: Locust

FitSugar — Mon, 19 Oct 2009 08:00:08 -0700

We've talked about some extremely challenging variations of Locust pose such as Inverted Locust where you're balancing on your shoulders and chin, and Locust Scorpion where your feet are touching your head. Now let's take it down a notch and do plain old Locust pose. It's a great way to tone the muscles in the back of your body. It may look relaxing, but you'll definitely feel this one working, and it's a great complement to ab exercises.

Sanskrit Name: Salambhasana A
English Translation: Locust Pose

To learn how to do this pose read more.

Lie down on a mat on your belly, with your legs together. Place your arms by your sides so your palms are facing up.
As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
As you breathe, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
Stay for five breaths, and then release back to the mat.

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.

Get the Bod: Halle Berry's Back and Shoulders

FitSugar — Fri, 13 Mar 2009 08:00:00 -0700

Spring is just around the corner and warmer weather is on everyone's mind. With a much-anticipated increase in daily temps comes more revealing fashion - bring on the strapless dresses and tank tops. I've always been inspired by Halle Berry's upper back and shoulders. Her trainer Harley Pasternak admits that Halle is a fan of rowing exercises, and he recommends this move to achieve sculpted shoulders and a toned upper back. Start the slideshow to learn some rowing variations to incorporate into your next strength training session.
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Multitasking Move: Opposite Limb Extensions With a Band

FitSugar — Tue, 10 Mar 2009 12:00:00 -0700

If you need a new exercise that effectively works your back, shoulders, and booty, then grab a resistance band and try this move. It's similar to the Opposite Limb Extensions on an exercise ball, but it works more areas of your body.

To learn how to do this exercise read more.

Place one handle of your exercise band around your left foot. Then come onto your hands and knees, holding the other end of the band with your right hand.
At the same time, extend your right hand and left leg out. Hold for a few seconds and then slowly return back to the starting position. This counts as one repetition. Do a total of 15 to 20 reps on this side, and then switch and do 15 to 20 reps on the other side.

Get on the Ball: Superman Booty Lifts

FitSugar — Tue, 13 Jan 2009 14:25:58 -0800

Lying on your belly and doing double leg lifts really works your hamstrings, booty, and back. There are many variations you can do to keep this move from getting boring. I've already shown you how to do one type while lying on the ball and one called Superman that involves no ball. Here's a more challenging variation where you hold the ball between your feet. It not only targets your lower body, but you'll strengthen your upper back and shoulders, too.

To learn how to do this move, read more.

Lie on your belly and hold an exercise ball between your feet. Engage your abs and extend your arms straight out in front of you.
As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor. Repeat for a total of 10 lifts.

Get Lifted: Bent Over Row With Resistance Band

FitSugar — Tue, 16 Dec 2008 03:00:00 -0800

If you downhill or cross country ski, ice climb, play ice hockey, or just want to stay in shape this Winter, doing Bent Over Rows will help strengthen your upper body. To make this exercise more challenging, you can do it while using a set of dumbbells and a resistance band. This move will target your upper back, mid-back, and triceps.

Want to know how to do this exercise? Then read more.

Place a set of three to five pound dumbbells on the floor next to the outside edges of your feet. Hold onto either end of a resistance band, and step onto the middle of it with both feet, so your ankles are directly underneath your hips. Lean forward, bending at your hips, and pick up a dumbbell in each hand. It's OK if your knees are slightly bent.
Keep your back parallel to the floor, and let your arms hang down. From here, pull both elbows up so they're in line with your torso. Be sure to keep your elbows in and pointed upwards. Then slowly lower the weights back to the starting position to complete one rep. If you need to, adjust the length of the resistance bend according to how difficult you want to make this exercise.
Complete three sets of 12 reps.

Get on the Ball: Opposite Limb Extensions

FitSugar — Tue, 12 Aug 2008 05:30:00 -0700

We spend so much time working our legs with squats and running, our arms with strength training, and abs with crunches, so we can't forget about our backs. Strengthening this part of the body is excellent for posture; it keeps the spine healthy and prevents injuries due to imbalances in muscles. Prone Leg Raises are an awesome exercise, but this one will work your upper back and truly challenge your core.

If you want to know how to do this move read more.

Lay your belly on a ball. Stabilize yourself by placing your hands underneath your shoulders, and your feet hip distance apart.
Simultaneously lift your right arm and your left leg straight out. Hold for two seconds and then release back to the ground. Now lift your left arm and your right leg. Hold for two seconds and slowly release. Try to move slowly and with control. Try to keep the ball as steady as possible. Use your deep abs to help stabilize.
Repeat this move for a total of 15 to 20 reps on each side.

Do you work your core? You should do moves like this at least two times a week. Add this one to your strength-training routine and your back will love you for it.

Fit Tip: Remember to Work Your Back

FitSugar — Mon, 07 Jul 2008 14:30:00 -0700

You should be proud of yourself for making the time to do crunches and other grueling exercises that work your abs. Not only do strong abs look good, but they help to prevent back pain. The thing is, they're not the only part of your body that makes up your core. Don't forget about the other side of your body. If you constantly focus on moves that tone your tummy and your back muscles are weak, this imbalance may cause pain and result in injury down the road. So work on incorporating some strengthening exercises that target your upper, middle, and lower back. Check out these exercises that target those areas:

Back Off series of back-strengthening moves.
Get Your Back Ready to Bare slideshow of back exercises.
Basic moves such as Two-Minute Headstand and Superman that require no equipment.
Yoga poses: Half Wheel, Wheel, Bow, Warrior 3, and Scorpion.

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Print It: Back Plan

FitSugar — Fri, 02 May 2008 03:30:00 -0700

If your back has been aching it probably could use some strengthening. Plus many of this season's fashions feature "sexy back." Since you all know that I think it's important to have a game plan when headed to the gym, why not use my Get Your Back Ready to Bare exercise plan?

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 back. Get strong. Buy a backless dress to celebrate!

Get Your Back Ready To Bare: Exercise Edition

FitSugar — Thu, 24 Apr 2008 03:30:00 -0700

Planning on wearing backless fashions this Spring or Summer? Here's a great series of exercises to tone and work your entire back. Perfect for getting you ready for your wedding or the beach!

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