FitSugar

No Equipment Necessary: Swimming Frog

FitSugar — Tue, 14 Sep 2010 14:46:55 PDT

Just when I thought I knew most of the moves in Pilates, I was introduced to a new one that I'm kind of digging. A simple yet burn-worthy motion, the swimming frog helps open the chest while working back and booty. Living up to its name, the steps are exactly what one might imagine Kermit doing as he swims downstream.

Learn how to do it yourself!

Strike Yoga Pose: Locust A

FitSugar — Mon, 19 Oct 2009 08:00:08 PDT

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: Salabhasana A
English Translation: Locust Pose

Keep reading to learn how to do this pose.

Push-Up Variation: Add In a Superman

FitSugar — Tue, 11 Aug 2009 12:30:01 PDT

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,

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 PDT

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.

Source

Get on the Ball: Superman Booty Lifts

FitSugar — Tue, 13 Jan 2009 14:25:58 PST

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,

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.

Fit Tip: Remember to Work Your Back

FitSugar — Mon, 07 Jul 2008 14:30:00 PDT

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.

Source

Print It: Back Plan

FitSugar — Fri, 02 May 2008 03:30:00 PDT

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!

No Equipment Necessary: Superman

FitSugar — Wed, 12 Mar 2008 10:15:00 PDT

A good supplement to all those crunches you may be doing is some back work. You want to keep it balanced and one of my favorite lower-back exercise is the Superman. All you need to do this exercise is your body weight, no equipment necessary. Here's how:

Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body - back arches and arms and legs several inches off the floor.
Hold for two to five seconds and lower back down to complete one.
Do three sets of 12.

Fit's Tip: Exhale as you lift your arms and legs and inhale as you lower them back down. When you have completed all three sets, or even in between each set, take a Child's Pose to stretch your back.

Get on the Ball: Prone Leg Raise

FitSugar — Mon, 03 Mar 2008 12:30:00 PST

The Prone Leg Raise on the Ball is great for stabilizing the spine and strengthening the lower back, but even more than that it also works your hips and glutes. To do this exercise you'll need an exercise ball. Here's how:

Lie face-down on a stability ball with your arms bent slightly, abs tight, and legs straight.
Keep your abs engaged, slowly lift both legs toward the ceiling.
Pause for three seconds (or at least one second), then lower your legs back to the floor.
Do two sets of 10 reps.

Fit's Tip: If you're having a hard time doing this (i.e. wobbling off the ball) then start by raising one leg at a time until you get strong enough to do both.

How-To: Bent Over Row

FitSugar — Thu, 07 Feb 2008 04:00:00 PST

Bikini season is approaching so many of us are focusing on getting our upper bodies toned. One exercise that is great for working your upper back, mid-back and triceps is the Bent Over Row. For this exercise, you'll need a workout bench (or chair) and a dumbbell.

Here's how to do it:

Grab a dumbbell - weight depends on your level but it should exhaust your muscles by the 12th rep.
Position your right knee and right hand on the bench so your back is parallel to the floor. Your left leg should be on the ground and your left hand should be hanging straight down - perpendicular to your body - holding the dumbbell.
Using your left arm, lift the dumbbell straight up to torso level. Be sure to keep your elbow in and pointed upwards.
Then slowly lower the weight back to the starting position (#1) to complete one rep.
Do three sets of 12 reps on each side.

Fit's Tip: Don't arch or round your back, keep a neutral spine.