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Strike a Yoga Pose: Locust B

FitSugar — Tue, 19 Oct 2010 03:47:57 PDT

Simple Salabhasana can be turned into fancy incarnations of the pose, like Inverted Locust, where you balance on your shoulders and chin, and the Locust Scorpion, when your feet touch your head, but plain ol' Locust pose is a yoga class staple. This pose strengthens the back, booty, and the hamstring, areas of the body weakened by hours hunched over a keyboard. Here's a variation known as Locust B, which I like to do immediately after Locust A with no break in between to really challenge my muscles. This variation may look relaxing, but you'll definitely feel Locust working, and it's a great complement to abdominal exercises helping you maintain a strong core all the way around.

Sanskrit Name: Salabhasana B
English Translation: Locust Pose

Learn the finer details of the pose when you

Lie down on a mat on your belly, with your legs together. Place your hands on the floor on either side of your torso with your elbows bent.
As you inhale, lift your legs, head, and upper body off the ground. 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.

When doing this pose directly after Locust A, keep the torso and legs lifted and just switch your hand position from A, with your hands on the ground by your sides, to B. If your back feels worked, follow this pose with a Child's Pose to gently stretch out your spine. If you love to talk about all things yoga, then check out the Yoga Stretch and Tell group. Post questions, thoughts, or advice, or share photos of you doing poses.

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!

Get on the Ball: Upper Back Lifts

FitSugar — Tue, 17 Aug 2010 08:00:12 PDT

We devote much of our strength training sessions to our arms, abs, and legs, but not a ton of attention is paid to our backs. Not only is a sculpted back sexy, but strengthening those muscles can also prevent back and neck pain, and make running and other physical activities easier.

Grab an exercise ball and give this effective exercise a try when you

Lay your belly on a ball and find stability by spreading your legs wide and planting your toes on the floor.
Bend your elbows and gently touch your fingertips to the back of your head. Keep your arms strong and resist the urge to rest your hands on your head.
Take a breath in and as you exhale, raise your upper torso as much as you can so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
This counts as one rep. Complete three sets of 12 to 15 reps.

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

To learn how to do this pose

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 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

Multitasking Move: Opposite Limb Extensions With a Band

FitSugar — Tue, 10 Mar 2009 12:00:00 PDT

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

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 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.

Get Lifted: Bent Over Row With Resistance Band

FitSugar — Tue, 16 Dec 2008 03:00:00 PST

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

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 PDT

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

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.