FitSugar

What Size Dumbbells to Use When

FitSugar — Mon, 16 Nov 2009 08:00:15 -0800

Dumbbells are an active girl's best friend because they're fairly inexpensive, compact, easy to use, and allow you to tone every part of your body. Using them can be a little confusing since they come in so many sizes, and many people may not realize that one size doesn't fit all exercises. For example, since biceps tend to be stronger than their neighbor muscles, the triceps, you'd want to use a heavier weight when doing bicep curls.

If strength training with dumbbells leaves you in the dark about what size weights to use for which exercise, here's a little cheat sheet. Since lifting too much can lead to a pulled muscle, here are the dumbbell weights you should start off with. Once your body becomes stronger, you can choose to gradually increase the amount.

To see the chart read on

Multitasking Move: Balancing Side Leg Lift Squat

FitSugar — Tue, 13 Oct 2009 05:50:16 -0700

I love combo strength-training moves that target more than one part of the body, and I also love quick moves I can throw in throughout my day, even when I'm not at the gym. This balancing booty- and thigh-toning exercise can be done while blow-drying your hair, waiting for the bus, or talking on the phone.

Music: "Oh, Atlanta," by Alison Krauss

For detailed instructions, continue reading.

Get Lifted: Water Pump

FitSugar — Tue, 06 Oct 2009 11:00:29 -0700

Just because Summer is over, doesn't mean you can neglect sculpting your shoulders. Here's a strength training move that will tone your deltoid, triceps, and biceps.

So grab a pair of dumbbells and read more.

Stand with your feet hip distance apart, arms by your sides, with a dumbbell in each hand. Engage your abs to create a stable base.
Take a breath in and as you exhale, do reach your right arm out to the side doing a lateral side raise until your arm is parallel to the floor, keeping a slight bend in your elbow. Simultaneously, bring your left hand toward your armpit by bending your left elbow out to the side.
Inhale to return back to the starting position.
This counts as one rep. Complete three sets of 12 to 15 reps on each side.

Get Lifted: Leaning Camel

FitSugar — Tue, 15 Sep 2009 08:00:53 -0700

In yoga, Camel is a pose that increases flexibility in your spine, and also stretches the muscles in the front of your hips, belly, chest, and shoulders. This challenging variation using a weight will strengthen your quads and abs.

To give it a try, read more.

Stand on your knees with your toes tucked. If this hurts your knees, fold up a mat or towel and stand on that for a little cushioning. Your thighs should be parallel.
Hold a dumbbell comfortably with both hands in front of your chest. I use an eight-pounder.
Take a breath in and as you exhale, use your quad muscles to lower your torso behind you. Don't arch your back as in Camel pose, but instead keep your torso in one straight line. As you inhale, return your torso back to the starting position.
Repeat for a total of 15 times. Complete a total of three sets.

Get Lifted: Glider Side Lunge

FitSugar — Tue, 04 Aug 2009 11:00:47 -0700

If you need a new exercise to add to your strength-training routine that will target your quads, inner thighs, and glutes, check out this fun, yet effective, exercise. You need one of those discs like the Valslide, but if you don't have one, just use the lid of a plastic container and do this move on carpet. Or wear socks and do it on a wood floor.

To learn some tricks for doing this pose properly read more.

Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.
Complete three sets of 10 reps on each side. To change up this exercise, you can also slide your foot diagonally behind you.

If you absolutely can't stand lunges, or they hurt your knees, try this alternative.

Get Lifted: Bent Over Lateral Raises

FitSugar — Tue, 26 May 2009 09:00:00 -0700

It is tank top time! Lateral raises are great for toning your shoulders, but if you also want to target your upper back and the posterior deltoid, try this variation. It's really challenging so you may have to start off with a lighter set of dumbbells.

To find out how to do this move read more.

Hold a dumbbell in each hand and stand with your feet hips-width distance apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor, and your hands are under your shoulders. Draw your abs in to protect your lower back.
As you exhale, lift your arms out to the side so they are in line with your shoulders. Keep a slight bend in your elbows. To get the upper back working, think of sliding your shoulder blades together. As you inhale, slowly lower the dumbbells back to the starting position. This counts as one rep.
Complete three sets of 10 to 12 reps.

Multitasking Move: Half Boat With Bicep Scoop

FitSugar — Tue, 07 Apr 2009 03:30:00 -0700

Spring is officially here, and you're probably getting excited for sunny warm weather. So here's a move that will target your abs, shoulders, and biceps to help you tone up for tank top and bathing suit season. Since you're balancing on your bum, this move is really challenging.

Grab a set of dumbbells and read more.

Sit on the floor with a dumbbell in each hand. Bend your elbows slightly so your palms are facing the ceiling, and the weights are next to your hips. Lift your legs off the floor and balance on your bum with your knees bent.
Lift both dumbbells up and bring them in front of your face. Hold here for five seconds. Then lower the weights slowly back to the starting position. This counts as one rep.
Try to keep your torso and legs stable as you move through two sets of 12 to 15 repetitions.

Get Lifted: Hanging Leg Lifts

FitSugar — Tue, 31 Mar 2009 04:30:00 -0700

OK ladies - ask and you shall receive. After I posted about women having coregasms while working out, many of you commented that you experience them easily while doing hanging leg lifts. For those of you who are unfamiliar with this move, allow me to explain. They target your abs, quads, and lower back, and all the stimulation in that area can send some women through the roof.

To learn how to do this move, read more.

Hold onto a pull-up bar with both hands, and make sure your shoulder muscles are engaged. If you don't have one, or it's too difficult to use, a captain's chair makes a great modification.
Engage your upper body and your abs. Then lift both legs up so your feet are out in front of you. Keep your legs straight if you can holding briefly here, and then lower your legs back to the starting position. Move in a slow and controlled manner when lifting and lowering, so you're using your muscles and not gravity or momentum.
Do 15 to 20 lifts.

This exercise can be really tough on your lower back if you keep both legs straight. So if you're feeling pain, try lifting one leg at a time, or do this exercise with your knees bent. If it still hurts, stop altogether and do one of these ab exercises instead.

Get Lifted: Pretzel Lift

FitSugar — Tue, 17 Feb 2009 09:00:00 -0800

If you're looking for an effective exercise that works your booty, quads, and core, give this pretzel lift a go. You'll need a small exercise ball for this move. If you don't have one, just ball up a pair of thick socks, but make sure they're clean first.

For details on this exercise, read more.

Lie on the floor on the left side of your body with your knee directly in front of your hip. Prop yourself up on your left forearm.
Using your right hand, place the small ball behind your right knee and bring your right hand to your hip.
Once you feel stable, lift your right leg up as high as you can, squeezing your lower leg toward your bum to keep the ball in place. Then lower your leg to the starting position.
Do two sets of 15-20 reps each. Then roll over and do the other side.

Be sure to do the figure four stretch for your bum after doing this exercise.

Multitasking Move: Side Plank Star

FitSugar — Tue, 10 Feb 2009 13:00:00 -0800

Looking for a move to target you shoulders, core, and legs? Give Side Plank Star a try. It's tough to balance at first, but once you start including this move in your strength training sessions, you'll gain stability and strength. I also love this exercise since it works the glute med, the muscle on the side of the pelvis, that is a great stabilizer when running.

To find out how to do this exercise read more.

Come into a plank position (top of a push-up), with your arms straight and your shoulders over your wrists.
Now roll over to your right side, so you're balancing on your right hand and the outside edge of your right foot. Flex both feet and lift your left arm straight in the air.
Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can. Then slowly lower it back to your bottom leg.
Do two sets of 10 repetitions on each side, but work up to doing 20 reps each side in a single set.