FitSugar

Weekend Workout: Tone Up Those Hamstrings

FitSugar — Sat, 15 Jan 2011 04:00:11 PST

We spend a lot of time toning our quads and booties, but our hamstrings shouldn't be overlooked. Skiers, runners, bikers, and swimmers can all benefit from doing exercises that target the backs of the thighs because strong hamstrings increase speed and endurance. Not to mention, toned hammies also look good in skirts and bathing suits - something to think about for the upcoming seasons. Here's a three-exercise workout dedicated to that area. Repeat all three moves for a total of three rounds.

Romanian Deadlifts

Elbow Plank
With Donkey Kick

Bridge Single Leg Lifts

Short workouts are perfect for days when you don't have time to fit in a long routine. Check out these other Weekend Workouts to learn how to tone other areas of your body.

Learn to Love: Calf Raises

Michele Bell — Tue, 14 Dec 2010 03:00:21 PST

'Tis the season to show off your gams! Sure Summer is when we bare the most skin, but holiday soirees often mean dressing up and shimmying on a pair of stockings and heels. If you want to do some quick toning and defining, you can trust a few hardy sets of calf raises to help you out. The simple leg lifts are easy enough to do just about anywhere and will have you feeling (and looking!) sexy and svelte. And, in addition to the aesthetic benefits, they'll help get you ready for all those much-anticipated Winter sports.

A basic move, you will want to begin with your feet about four to five inches apart with toes aimed directly in front of you. Take two counts to lift your heels up in a steady motion. Lower down in two counts and repeat. A quick exercise, it's almost too easy to get carried away and do too many in one set; be careful to not overdue it as you may be too sore to walk the next day. Work your way up to higher counts by starting with 30 lifts. When you get comfortable, you can add on to your tally and even try different variations.

You may not love doing the leg lift exercises yet, but if you read up on some easy places to squeeze them in, you might find yourself addicted to them. Come check them out!

Multitasking Move: Balancing Side Leg Lift Squat

FitSugar — Thu, 14 Oct 2010 12:30:23 PDT

Moves that challenge multiple body parts at once are my time-saving tricks when squeezing a much-needed workout into my hectic schedule. This variation on the single leg squat will challenge your balance and tone your glutes. Standing on one leg forces your core to work, and that little side kick works on the toning the troublesome saddlebag area.

Music: "Oh, Atlanta," by Alison Krauss

For detailed instructions, continue reading.

Don't Resist the Resistance Band

FitSugar — Tue, 06 Jul 2010 08:00:00 PDT

Here's a riddle: What's long, black, and red, stretches from feet to head, costs 11 bucks or less, and will help you look fab in a strapless dress? You got it. A resistance band is one of the cheapest ways to tone your muscles. Aside from that, here are some other reasons you should start using one.

Using a band requires coordination and balance so you end up utilizing more muscle groups to stabilize your body.
You can target specific muscle groups or smaller muscles more easily than with weights.
Bands offer more variety because you can create resistance in all directions, which helps you strengthen neglected muscle groups. Also, since there are different tension levels based on the color band you use, you can easily alter the difficulty level. Use a higher tension band for an easier exercise like Bicep Curls, or a lower tension band for more difficult exercises like Overhead Shoulder Presses.
Resistance bands can make all strength-training exercises more challenging. Try using one with basic moves like push-ups and squats. Or use a band in combination with dumbbells such as this exercise called Bent Over Row With Resistance Band.

For more reasons why you should use a band

You can also mimic real-life sports scenarios by using a band to mirror the movements you'd make when punching, kicking, or peddling.
Another plus: you can reconstruct many cable pulley machine exercises with resistance bands.
They're compact and lightweight so you can pack them in your suitcase when you travel or stick one in your bag and take it to the gym.

Do you already use a resistance band when strength training? What's your favorite move?

Strike a Yoga Pose: Playful Headstand

FitSugar — Tue, 06 Jul 2010 05:50:35 PDT

You've been practicing yoga for a while, and have mastered balancing in a basic headstand. Not only is it a great trick to whip out at parties to impress your friends, but holding this pose is an extremely effective way to strengthen your core and upper body and circulate your blood. Doing a headstand the same way every time you practice yoga is a little boring though, so have a little fun with it the next time you go upside down.

To find out how

Begin with your hands and knees on the mat. Lower your elbows to the floor and interlace your fingers, bringing your lowest pinky in front of the other pinky, forming a semi-circle with your hands.
Place the back of your head against your palms, and the top of your head on the mat, so your skull is vertical with the floor. Once your head and forearms feel stable, straighten both legs and walk your feet toward your face as far as you can.
Shift your hips over your shoulders, and keep your elbows planted firmly on the mat. Lift your right leg straight up toward the sky and then your left leg up too, coming into Bound Headstand.
After five breaths with your legs straight, begin to slowly move your legs. Bring them out wide in a straddle position and hold for another five breaths. Then bend your knees, bringing the soles of your feet together in a Butterfly position, holding for another five. Get creative and bring your legs in split position, Eagle, or try other variations. Then bring your legs back together, fold at your hips, and slowly lower your feet to the floor.

Calf Raises 3 Ways

FitSugar — Fri, 18 Jun 2010 10:00:14 PDT

I must come clean and confess that I neglect my calves. Aside from stretching them in Downward Dog, I spend little time on this overworked muscle that helps propel me forward as I run. I'm changing my ways, and have added calf raises to my strength training routine. The calf may be small in comparison to the larger muscles in the thighs, but this muscle still needs to be worked in multiple directions. This is why I have started doing my raises in three different positions to really strengthen all the fibers of the muscle.

To see the three variations I've been doing, just

Parallel: Begin by standing with your feet directly under the hip joint. Your feet should really only be about four to five inches apart. Lift your heels up in a controlled motion, taking two counts to get to the top of the motion. No popping up. And lower down in two counts.

First Position: Stand with your heels together and your toes apart with your feet making a V. Don't crank at your ankles to make this shape with your feet, but roll your thigh bones away from each other at the hip joint. Raise and lower your heels in this position. This position will work the outer calf a bit more.
Pigeon Toed: Start in a parallel foot position and flare your heels away from one another so you are pigeon-toed. This motion should also happen at the hip joint. This position will work the inner calf more, and is important to do if you overpronate (your feet and ankles tend to collapse your arch).

Do 12 to 15 reps in each foot position. Holding dumbbells will increase the work on your calves; start with five-pound weights and increase the amount as needed. This move challenges your balance too. If you feel wobbly as you raise your heels, put one or both hands on a wall for assistance.

Multitasking Move: Shoulder and Calf Toning Plank to Pike

FitSugar — Tue, 27 Apr 2010 15:15:07 PDT

You can save time at the gym by doing multitasking strength training moves that work more than one part of the body at once. Here's one to add to your routine that appears simple from the photo below, but it'll have your shoulders and calves burning in no time.

Grab a set of dumbbells and

Come into plank position with straight arms and legs, holding a dumbbell in each hand on the floor. If you don't have a pair, you can place your palms on the floor or on two yoga blocks.
Keeping your abs engaged, slowly tiptoe your feet as close to your hands as possible with straight legs. Keep your heels lifted the entire time. Then moving with control, tiptoe your feet back to plank position. Don't rush your movements.
This counts as one rep. Complete three sets of 10 reps.

If you like this toning exercise, try these other multitasking moves.

Multitasking Move: Bicycle Abs With Pec Fly

FitSugar — Wed, 14 Apr 2010 10:00:37 PDT

I don't like to waste any time at the gym, and this move is one I've been doing lately to target my abs and upper body simultaneously for a total body burn. It's just the exercise you need to tone up for bathing suit or wedding season.

For details on how to do this move, grab a set of dumbbells and

Lie on your back, holding a dumbbell in each hand. Raise your arms straight above you. Bend your right knee, drawing it toward your chest, while simultaneously lifting your left leg a few inches off the floor. This is the start position.
While keeping your abs engaged and pressing the small of your back into the floor, bicycle your legs by bending your left knee into your chest and extending your right leg. At the same time you switch legs, lower your arms toward the floor, doing a pec fly. Keep a slight bend in your elbows. Then return to the start position.
This counts as one rep. Complete three sets of 12 to 15 reps. If you're not feeling this in your upper body, use slightly heavier dumbbells.

If you can't keep your low back on the ground with your legs a few inches off the floor, take care of your spine and raise your legs higher. Find the sweet spot where your legs are low enough that they are challenging your abs without compromising your back.

Get Lifted: Kettlebell Figure Eights

FitSugar — Tue, 06 Apr 2010 10:00:18 PDT

If you're looking for exercises to do using a kettlebell, you can strengthen your thighs and tush by doing swinging kettlebell squats or swinging kettlebell squat lunge. Here's another move to add to your routine that will not only target your thighs, but will also give you a killer workout for your core. I'm using a five-pound kettlebell, but if you want more of a challenge, I'd go for a 10- or 15-pounder.

To learn how to do this move,

Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
Let go of the handle with your right hand and bring your arm behind your right thigh. Pass the kettlebell to your right hand.
Swing the kettlebell around the front of your right thigh, through your legs, and behind your left thigh. Transfer the bell to your left hand. Swing it around the front of your left thigh, through your legs and behind your right thigh, transferring the kettlebell to your right hand.
Go back and forth, completing these figure eights without pausing for a total of three sets of 15 to 20 reps.

Get the Bod: Eva Mendes

FitSugar — Mon, 29 Mar 2010 05:50:46 PDT

Eva Mendes, to me, always looks great: a little bit curvy, nice tone, and always sexy. She also has arms to die for! Health magazine reveals the exercise Eva does for tank top worthy shoulders is punch-ups.

Hold a weight in each hand with palms facing your cheeks.
Keep your right fist by your cheek and raise your left fist towards the ceiling, then lower. As you lower your left fist, raise your right fist - essentially you are punching upwards towards the sky. That's one rep.
Start off by doing 25 reps at a moderate pace. As you feel more comfortable, increase the pace and number of your reps by increments of 25.

Another great exercise to get a back and shoulders like Eva is our upright row with overhead shoulder press.