FitSugar

Get on the Ball: Bicycle Crunch

FitSugar — Tue, 28 Oct 2008 14:30:00 PDT

Not having a ball while you work your abs? Then try this fun variation of the bicycle crunch. It will not only work your abs and obliques, but since you're holding an exercise ball with your feet you'll work your hamstrings and inner thighs, too. Talk about an effective exercise. I highly recommend wearing sneakers to help you grip the ball.

Music: "The Moldau" by Bedřich Smetana

To learn how to do this ab exercise

No Equipment Necessary: Bicycle Crunches

FitSugar — Wed, 16 Jan 2008 04:00:00 PST

Looking to get that six-pack? You can do regular crunches until the cows come home, but that can get pretty boring for you and your abs. Bicycle crunches are a great way to target the rectus abdominis (the "six pack") and the obliques (the "spare tire") in one easy exercise.

To learn how to do them just

Banish That Belly in 3 Easy Steps

Michele Foley — Thu, 24 Feb 2011 02:00:25 PST

Belly bulge. Muffin top. Love handles. There are a lot of names for that extra jiggle in the middle. Instead of nicknaming belly fat, let's get rid of it! And while having a flat, toned stomach may seem like a quest for the Holy Grail, it's not. First you need to understand why you have belly fat. After that, follow these three basic tips to banish it for good.

Eat the right foods. Having a healthy diet is an easy first step to banishing the bulge. Practice portion control, eat whole foods, and make sure your diet is a healthy balance of carbs, protein, and (good) fat. There are also foods, like whole grains, which help people lose belly fat.
Cardio, baby! If you want to slim down your midsection, it's time to step up your cardio in a major way. High-intensity activities like spinning, interval training, and running are all good ways to get a handle on your love handles.
Tone up. Listen closely: limiting yourself to ab exercises does not make a flat belly. It's a healthy diet and a solid routine of cardio that is going to help you drop the pounds. But toning your midsection and back area will sculpt your body, which helps you look slimmer. And by the time you drop all your belly fat, you'll be left with a drool-worthy six-pack. Zing!

Tone, Sculpt, and Burn: Diesel Motivation at Crunch

Michele Foley — Wed, 24 Aug 2011 01:43:18 PDT

Fans of circuit training will love the latest class offering from Crunch Gym: Diesel Motivation. The hour-long class is fast paced, challenging, and, best of all, a total-body workout. Expect to leave sweaty and sore.

If you're not familiar with circuit training, exercises are performed one after the other with no rest in between the moves. In Diesel Motivation, that breaks down to a mix of strength training moves intermixed with sets of high-intensity cardio. For the class, each student needs two sets of dumbbells (both a heavier and lighter set), a Bosu ball, a barbell, and a gliding disc.

Though no class is exactly alike, the same formula is always followed: class starts with a five-minute warmup consisting of light cardio and dynamic stretches followed by the meat of the workout and then a short 10-minute cooldown consisting of deep static stretches. Between the warming up and cooling down, the instructor leads the class through a series of back-to-back strength moves that focus on one area of the body, which is then followed by an intense two-minute burst of cardio (usually 30-second sets of jumping jacks, ice skaters, jump rope, and boxing moves). This intense cycle continues for about 45 minutes; the idea is that by the end of the class, you'll have worked every muscle group of the body. As for the strength training moves, it's about maximizing results - supersets of compound exercises. Some typical moves are lunges with bicep curls, sumo squats with arm raises, and push-ups performed on the Bosu.

See what I think of Diesel Motivation after the break!

Simple Ways to Make Sure Your Bike Fits Your Body

Susi May — Wed, 11 May 2011 09:00:00 PDT

The merry month of May is also National Bike Month. So hop on your bicycle to celebrate. Don't worry if it has been years since you pedaled about town, because the good thing about cycling is ~~it's just like riding a bike~~ that you never forget how to ride one. However, the proper fit can make your return to two wheels much more pleasant. Here are few simple ways to size up your cycle.

Bike Height: Let's start with the bike itself. You should be able to stand over the bike without making contact with the top tube while both feet should be on the ground. If this is not the case, the bike is probably too big for you, and this can compromise your safety.
Seat Height: Adjust the seat of the bike so when you're pedaling your knee is just shy of being totally straight on the down stroke. Your knees should never lock! If this seems too simple, there are at least three different equations for determining seat height should you feel like crunching some numbers before your next ride. My inner geek finds these methods fascinating, but I just measure the height with my knees.
Saddle Comfort: Saddle is "bike-speak" for seat. You want a saddle that cradles your pelvic bones. You might think a cushy, soft seat is the way to go, but these can restrict blood flow due to compression and cause unwanted numbness. We like the leather saddles by Brooks. They're good looking, stiff, and mold to your bum.
Bike Helmet: You want your helmet snug but not too tight; if it's too small you can end up with a headache. You can customize the pads on the inside of the helmet to get a sweet fit. Do make sure the chin strap is not too loose; you should only be able fit one finger between your chin and the strap.

Enjoy the ride!

7 Ways to Maximize Your Strength Training Workout

Jenny Sugar — Tue, 19 Jul 2011 12:01:41 PDT

Before heading to the office, you have just enough time to hit the gym for a strength training session. Since you don't have time to mess around, here are ways you can get the most out of your toning workout.

Lift at least twice a week. Once a week is better than nothing, but in order to reap the benefits of strength training, put the time in at least two days a week. Avoid more than three lifting sessions a week as it won't allow enough recovery time in between workouts, which is essential in building muscle.
Lift enough weight to make it worthwhile. You'll know you have the right set of weights when your muscles feel fatigued after three sets of about eight to 12 reps. Don't be married to this size dumbbell. Respond to your stronger muscles by gradually increasing the weight you lift over time.
Multitask. Exercises that target more than one group of muscles such as bicycle abs with pec fly or plank opposite limb extensions are big time savers.

Read on for more strength training tips.

Work Out With Beyoncé

Self — Wed, 29 Jun 2011 05:13:30 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

Queen B released her fourth album - appropriately titled 4 - yesterday and, surprisingly, it's more slow-burning ballads than booty-shaking anthems. Still, the always-inspiring singer knows how to motivate us in the gym.

Beyonce, who has graced our cover no less than three times, has told us plenty about how she gets her bootylicious bod into shape. When she's gearing up for a tour (she killed it at England's Glastonbury Festival just this weekend), she works out five days a week with her trainer, and practices her choreography for nine hours a day, seven days a week--while wearing 5-inch stilettos. Her just-keep-going secret? The singer keeps a painting of an Oscar at the gym, so she's literally running towards her next goal. "I look at it, and I'm like OK, I have to stay in shape," she says. So download B's latest album, stick a picture of the chart-topper in your iPod case for extra motivation and hit the gym with this exclusive workout inspired by the singer.

Cardio
First, let's start with the cardio: for a quick, 15-minute warm-up that will get your heart pumping, kick off your jog with the Kelly Clarkson-channeling kiss-off "Best Thing I Never Had," followed by the percussion-driven "End of Time," the reggae-tinged, high-energy "Countdown" and, of course, B's new anthem, "Run The World (Girls)."

Get the rest of the workout after the break!

How to Choose and Use an Exercise Ball

FitSugar — Fri, 17 Apr 2009 10:00:00 PDT

Yoga ball, exercise ball, gym ball, fitness ball - whatever you call it, it's a must have for all active people. An exercise ball can be used for both stretching and toning exercises, but if you're new to this piece of gym equipment, here are some things you should know.

When choosing an exercise ball, you should know they come in three sizes, depending on your height. Check the list below to see which size is right for you before purchasing one.

4'11" to 5'4" height: 55 cm ball
5'4" to 5'11" height: 65 cm ball
5'11" to 6' 7" height: 75 cm ball

Now that you know which size ball to use, here are some ways you can use it:

Use the ball as a weight bench. Lie across it on your back and do chest presses, tricep presses, or lying pec flies to work your upper body. Since you're using your legs to keep your body stable, you end up toning your glutes, quads, and hamstrings as well.

To see the other exercise ball ideas,