FitSugar

Four Ways to Rock the Plank

FitSugar — Fri, 24 Oct 2008 09:15:28 PDT

The plank is one of my favorite multitasking moves. It works your abs, your arms, and your back, and you can do it pretty much anywhere, without a bit of equipment. Better yet, it's highly versatile: Vary the moves just a bit, and you've got a whole new exercise. Here are four ways that you can rock the plank.

10 Minutes to Bikini-Ready Abs!

Zelana Montminy — Tue, 22 May 2012 01:57:52 PDT

Celeb trainer Teddy Bass knows you need to work the entire torso and all four layers of abdominal muscles to create a sleek midsection. In this 10-minute workout, Cameron Diaz's longtime trainer mixes plank variations and roll-ups with standing ab exercise for a complete core workout. Press play and get ready to feel your belly burn - in a good way, of course!

The Biggest Reasons Your Ab Exercises Aren't Working

Prevention — Mon, 09 Apr 2012 04:25:40 PDT

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

If you're struggling to see your six-pack, you could be making one of these mistakes.

By Jenna Bergen, Prevention

As the weather warms and Spring break approaches, we're all forced to do that same rather scary thing: unearth the bathing suit and take a good, hard look in the mirror. I did it just last week and was relieved to see that my job as the fitness editor at Prevention had kept my abs from going too far south. Still, given all the hours I clock at the gym, I wouldn't mind seeing a little more definition. That's when I realized I needed to fine-tune my game. If you've been putting in the effort and still don't have the abs you're after, take heart - you're not alone. Here are four top slipups that mess with your six-pack - plus expert fixes to get you back on track.

Your Form Is Sloppy
"The wrong form can turn an effective move into one that won't do anything for you," says personal trainer Jessica Smith Gomez, costar of the 10 Minute Solution: Best Belly Blasters. A few of the most common mistakes: pulling on your neck (which allows your abs to slack off), using momentum rather than muscle strength (again, a freebie pass for the abs), sagging your hips in plank, and not keeping them pulled in during every move. "You must control your abdominal wall to get any real benefit," says Erin O'Brien, creator of Kristi Yamaguchi: Power Workout and Strong Body Ageless Body. Not sure how you're doing? Check your form in a mirror.

Keep reading for two more reasons your ab exercises aren't working!

10 Fitness Routines to Work Your Entire Body Fast

Leta Shy — Mon, 20 Feb 2012 15:59:45 PST

Even if you have all the time in the world to spend at the gym, who wants to? Get in and out and on with your day by doing workouts that will strengthen all your muscle groups in a short time and get the heart rate up as well. Here are 10 do-anywhere total-body workout ideas that will save you time.

Celebrity trainer Jeanette Jenkins developed a belly-fat-blasting workout sequence that is fast and effective. From oblique crunches to exercise-ball moves, this workout combines strength training and cardio for one effective circuit. See all the moves (and download the printable PDF) here.
If you've got 15 minutes, you must print out this 5-4-3-2-1 workout from a FitSugar reader. Combining five minutes of cardio, four minutes of lunges and mountain climbers, three minutes of arm work, two minutes of squats, and one minute in plank will work your entire body without any equipment.
You may not have the pressure of walking down a runway in your underwear, but there's that whole Summer beach thing to think about. Channel your inner lingerie model with this video: a 10-minute total-body workout from Victoria's Secret trainer Andrea Orbeck.
If you're in the mood for something that will exercise your body as well as your mind, try this (printable) total-body yoga sequence. The nine poses will keep you calm while strengthening and lengthening your muscles.
Adding a ball to your normal workout routine raises the difficulty and offers variation. Do these three exercise ball exercises for a total of three sets for a challenging, all-body workout.

Read on for five more fast ways to work your entire body.

4 Moves to Say Goodbye to Saddlebags

Self — Wed, 08 Feb 2012 04:54:13 PST

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

If you're saddled with saddlebags, you probably think you got the short end of the family gene pool stick. But, lucky for you, those pesky fat deposits surrounding your hips, thighs, and butt are far easier to banish than, say, Great Aunt Hilda or your bossy big sister. "Saddlebags are largely determined by genetics, hormones, and age, but women can still affect the shape of their bodies through nutrition and exercise," says Rebekah Rotstein, a New York-based Pilates instructor who recently released the Pilates For Buff Bones DVD.

Not sure where to begin? Rotstein recommends utilizing large muscle groups rather than relying on spot training for fast results. "Pilates get results because it's a whole-body exercise program and works your muscles synergistically," she says. "Muscles aren't meant to function independently but as a team!"

Just remember to keep your expectations realistic. No workout in the world can turn you into Cameron Diaz overnight. "All women have padding at their hips, no matter how thin we are (even Diaz!)," says Rotstein. "It's what differentiates us from men and accentuates the curves you've got!"

To tone up those saddlebags fast, add these four moves to your regular workout routine. Check out the moves after the break.

Mistakes You're Making on the Pilates Mat

Susi May — Tue, 24 Jan 2012 02:51:53 PST

Mat classes are the most affordable way to reap the benefits of Pilates. Taught across the country at gyms and private studios, group classes mean you don't have an instructor cuing and correcting your every move. Make the most of your time on the mat and be mindful of these common mistakes I've seen in classes over the years.

Not Going Deep
There are many benefits to Pilates, but getting in touch with the deep abs, aka the transverse abdominals, is, to me, the most important. If the deep abs are working, then all four layers of ab muscles will be working right along with it, making for a very stable torso. In class, use every exhale as opportunity to reengage your abs and pull them into your spine with a little lift up. If the abs are pooching outward, you're only working the top layer of the abs and training them to pull away from the spine - the opposite effect of what you want.

Momentum Is Not Your Friend
Deliberate pauses are built into the choreography of many Pilates exercises to prevent momentum from taking over the motion. The Pilates method was originally named Contrology (the study of control) to emphasize this very concept. Going slowly is key. Jayme Boyle, the group fitness coordinator and Pillates mat instructor at the SF Equinox, explains the importance of forgoing momentum like this: "Slower pace means you’re turning on stabilizing muscles and you’re creating more isometric contractions." And I have to agree. Pilates is not a race.

Keep reading for more common Pilates mat class mistakes.

How to Get Rihanna's Rock-Hard Abs

Shape — Thu, 19 Jan 2012 04:32:58 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Rihanna is one hot singing sensation. Having recently been named the best-selling digital artist of all time - thanks to a whopping 47.5 million downloads of her hits - the sexy songstress is also a top contender for album of the year at this year’s Grammy Awards.

But not only does the Barbadian beauty know how to rock a stage, she also rocks a bikini, too! No stranger to showin’ off some skin, getting that taut and tight tummy definitely takes work.

The Top 10 Best-Dressed Stars at the Golden Globes

That’s where inspirational fitness expert extraordinaire Ary Nuñez comes in; she’s been training the artist hard for almost four years. “We focus on the core muscles and we do a ton of repetitions,” Nuñez says.

See Rihanna's ab workout after the break.

The Fastest Way to Lose Belly Fat

Shape — Thu, 19 May 2011 04:30:50 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: crunching is not the most effective abs workout. "Crunches work only the muscles on the front and sides of your abdomen, but it's important to target all the muscles of the core to get more defined abs - including lower back, hips, and upper thighs," says Lou Schuler, co-author of The New Rules of Lifting for Abs.

To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. "Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. "They also burn more calories than crunches because they work more muscles." Trade crunches for these three super-effective abs exercises from The New Rules of Lifting for Abs and you’ll be on your way to a perfectly toned, flatter tummy.

See the exercises and learn how to do them after the break!

Common Gym Mistakes and the Equinox Fix

Susi May — Fri, 03 Jun 2011 04:08:00 PDT

We all have our moments of weakness at the gym. And by weakness, I don't mean that you suddenly lose the ability to lift 12-pound dumbbells over your head; I mean mental weakness, loss of motivation, and neglect of proper technique. Let's face it, we tend to go easier on ourselves than a personal trainer would. Since we all cannot afford to shell out the big bucks to have a personal trainer push us, I spoke with Lauren Fairbanks, an Equinox trainer, about common workout mistakes. She's spent some time making people sweat and has been able to catalog four common problems she sees regularly at the gym. Fear not, she's going to help us fix these issues, too.

It's not always about speed: Lauren sees a lot of people "going through repetitions way too quickly." Blazing through your reps means you're not working through the full range of motion of your muscles and joints. You're often sacrificing form for speed. The simple fix is slow it down, focus on the quality of your movement, and check your form in the mirror. If you're not sure you're doing an exercise correctly, check with the front desk to find the trainer on the floor. There should be a trainer hanging out on the gym floor, helping gym patrons with questions on form and how to work certain machines.
One set is never enough: Lauren also comes across gym goers short-changing themselves and only doing one set of an exercise. Research has shown that doing two to three sets of an exercise will make you over 40 percent stronger than just doing one. Lauren suggests you "shoot for at least two to four sets of any exercise." The fix just might be to push yourself a little bit harder. You're tougher than you think!

See if you're guilty of the last two mistakes.

Pilates Moves For Your Arms and Core From Kim Kardashian's Trainer

Self — Wed, 09 Nov 2011 04:18:48 PST

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

If you're a novice like me, you might not realize that there are many different kinds of Pilates. And those incarnations are not defined as "hard, very hard, and nearly impossible."

Celebrity trainer Sara Kapuchinski just opened her new LA studio i heart fitness xo, where she teaches West Coast-style Pilates to a revolving A-list clientele including Khloe and Kim Kardashian, Christina Ricci, Modern Family's Sofia Vergara and Glee's Romy Rosemont.

Kapuchinski started out as a weekend trainer, whose day job was as an A & R executive in the music industry. Soon, she realized that teaching fitness felt more personally satisfying. "Music was fun, but I was more gratified training people," she recalls. "After sitting at a desk from 9 to 5 and staying up 'til all hours, I was experiencing a lot of neck and back pain. And, like most people, I was amazed that classic Pilates did the things that it was supposed to do: my posture improved, I lost inches in my waist and my neck and back pain basically disappeared."

After a bit of investigation, the trainer found that Pilates on the West Coast, which is heavier on cardio, was more her speed: "Pilates is so great for your body, for your core (that mysterious thing), but a lot of times you leave a class feeling like you need to sweat. I wanted something that was a bit more cardio-driven without having to go take a Boot Camp."

Read on for three of Kapuchinski's heart-pounding Pilates moves!