FitSugar

Are You Concerned About Cankles?

FitSugar — Wed, 26 Aug 2009 09:00:46 -0700

"Cankles" is a slang term combining "calf" and "ankle," suggesting that there's not much definition between the two areas. Some people's legs just look that way; there's not much you can do about it except just accept it and move on! But apparently, cankles are becoming a new body obsession.

Sometimes, thicker ankles can be caused by health problems, such as diabetes or hypertension. But usually, says Dr. Kathya Zinszer, they are just a "God-given" fact of life. She's had patients request liposuction on their ankles, but she doesn't recommend it. Rather, Zinszer says people shouldn't worry about the size of their ankles, but about how to keep them strong to prevent injury. What do you think of all this fuss about cankles?

How Well Do You Know Your Legs?

FitSugar — Tue, 02 Jun 2009 04:30:00 -0700

You walk around on them all day, but how much do you know about your legs? Take this quiz and see if you have a leg up on facts about your gams.

Source

Take the quiz

No Equipment Necessary: Side Plank Leg Lift

FitSugar — Tue, 21 Oct 2008 13:00:00 -0700

I love exercises that work multiple areas of my body. These kinds of moves are usually challenging so you never get bored doing them, and you can feel them working immediately so you're more apt to add them to your routine. This exercise will target your shoulders, waist, abs, and thighs. It's tough to balance at first, but once you start including this move in your strength-training sessions, you'll feel more stable and stronger. Then you can begin to add more reps.

To find out why two arm positions are pictured above, just read more.

You can do this move two different ways, as I've shown above. Either place your left elbow on the ground, or to make it more difficult, place your left hand on the floor.
Now straighten both legs out so that your body is in one straight line, and you're balancing on the outside edge of your left foot. Flex both feet if you can and rest your right hand on your hip.
Keeping your spine lengthened and your abs engaged, lift your right leg up as high as you can. Then slowly lower it back to your bottom leg.
Do two sets of 20 repetitions on each side.

What Do You Know About Your Legs

FitSugar — Wed, 28 May 2008 10:00:00 -0700

You walk around on them all day, but how much do you know about your legs? Take this quiz and see if you have a leg up on facts about your gams.

Source

Take the quiz

No Equipment Necessary: Side Lunges

FitSugar — Mon, 18 Feb 2008 08:45:00 -0800

Side lunges offer a new take on regular lunges. They allow you to work your hips, glutes and thighs a bit differently than traditional squats and lunges while still targeting the major muscles of the lower body. I personally think they provide a really good workout, and are easier to do. The best part is that all you need is your body weight. Here is how to do them:

Stand with your feet and knees together, hands on your hips.
Take a large step with your right foot to the right side and lunge toward the floor.
Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
Push off through your right foot to return to the start to complete one.
Do three sets of 10 on each side.

Tell me, do you like side lunges too? Sing your praise for them in the comments section below.

Stretch It: Lying Hamstring Stretch

FitSugar — Mon, 11 Feb 2008 10:15:00 -0800

After a long run or a good leg workout, my hamstrings always feel tight. This is one of my favorite stretches for hamstrings called the Lying Hamstring Stretch. Here's how to do it:

Lie on your back and lift your right knee up. Grasp behind your thigh near your knee with both hands and pull knee close to chest.
Slowly extend your knee as you straighten your legs (get as straight as possible, but not so much that it hurts) while trying to keep it close to chest.
Hold stretch for 30 seconds.
Repeat with opposite leg.

Fit's Tip: Beginners should bend the leg not being stretched at the knee (as pictured). More advanced folks whose hip flexors are not super tight should try to keep the leg not being stretch straight on the ground. Don't feel bad if your leg isn't as close to your face as it is in the image above; normal range of motion in this direction for the hamstring is about 80 to 90 degrees, meaning the leg is perpendicular to the floor.

Fitness Myth: Spinning Makes Legs Bulky

FitSugar — Wed, 24 Oct 2007 08:45:00 -0700

I was talking to a friend recently about ways to rev up her cardio routine as she was getting bored with her elliptical/treadmill rotation. I suggested she take a spinning class but she rapidly replied, "Oh no way, I don't want my legs to get all big and bulky."

I completely understand why anyone would feel that spinning will make their legs bulk up since you are primarily working your legs the whole time, but the truth is it won't. Spinning is all about increasing and decreasing resistance while increasing and decreasing speed - there is no component of it that is geared at bulking up your legs. In fact it's quite the contrary, since the quick rotations will leave your thighs and calves lean and sculpted. Don't believe me? Next time you pass an avid biker on the road check out her (or his) legs. I'd be willing to bet they're lean and toned.

If you want to try it out, be sure to look for a free spinning class near you.

Source

Get it Up, Your Heart Rate That Is: Mini-Trampoline

FitSugar — Thu, 31 May 2007 04:00:00 -0700

I am sure you have all seen mini-trampolines at the gym, but how many of you have ever hopped on one for a workout? Mini-trampolines are not only cute and compact, but they're also a great source for a little exercise variety.

I like to structure a mini-trampoline workout similar to how I would work with a jump rope.

1. 00:00-05:00 Warm-up, jump slowly using both feet
2. 05:00-10:00 Jump on both feet
3. 10:00-12:00 Jump using right foot only
4. 12:00-14:00 Jump using left foot only
5. 14:00-15:00 Jump slowly using both feet

Repeat steps 2-5 three times. If three repetitions is two times too many, start with just doing one complete set and work your way up to the full 30 minutes. Cool-down with your choice of activity for 5-10 minutes. You can buy a mini-trampoline (like the one pictured above) for $29.99 at FogDog.com.

Fit's Tip: Two things. First, don't do this if you have a headache or if you feel one coming on, jumping can really make the pain worse. Second, I prefer to do routines on the mini-trampoline in front of a TV (or mirror), since the repetitive nature of jumping up and down can get really boring after just a few minutes.

FITSUGAR SNEAK PEEK: Look Like a Star!

fitgirl — Thu, 26 Oct 2006 07:06:04 -0700

We just can't get enough of this blogging thing so we are branching out yet again. Get excited because FitSugar is coming soon! See below for a sneak peek:

We all know Kate loves to work out - especially doing a lot of lunges. Kate knows they are a great way to sculpt your legs but do you? Most people shy away from them because lunges can become tedious and, like everything else, your muscles can get used to the motions if you don't add some variation to your lunge every once in a while.

Here is a fun way to update the lunge:

Lunging in different directions enables you to use new (and more) muscles in your legs. So rather than the typical forward and reverse lunges, imagine you are standing in the middle of a star and lunge forward (and reverse for all the points behind you) to all the points of the star to complete one set. Do 3-4 sets.

Want to have Kate Beckinsale's body but don't know how to get it? Need to learn how to de-stress the healthy way? Itching to discuss whether eating organic is worth it or totally over-hyped? Read about all of this and more on our next site, FitSugar!

FitSugar is coming soon. Sign up to receive an email notification as soon as we launch!

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Strike a Yoga Pose: Scissor Legs Side Crow to One-Legged Arm Balance

FitSugar — Mon, 02 Mar 2009 08:00:00 -0800

I've shown you all some pretty advanced arm balancing poses found in yoga; one being Scissor Legs Side Crow, a balancing spinal twisting pose where your legs are scissored out to the side. In another arm balance, One-Legged Arm Balance, you balance on your hands while your legs are in a split position. After experimenting with both poses, it's really fun to work on switching from one to the other without letting your feet touch the floor. It's a challenge but well worth the work.

To see how to do it, watch this video after you read more.

Music: "Infusion" by Adham Shaikh

Begin by getting into Straight Legs Side Crow, with your outer left thigh resting on your right elbow. Then bring your right leg behind you, scissoring your legs, coming into Scissor Legs Side Crow. Hold for a second or two.
Then bring your right leg forward and slide it in front of your left leg so your inner right thigh is now resting on your right elbow. Slide your left leg off your right elbow and bring it behind you. Your legs are now in a split, and you're in One-Legged Arm Balance pose. Hold for a second or two.
When you're ready, step your right leg back, coming into Four-Limbed Staff pose. Inhale to Upward Facing Dog, and exhale to Downward Facing Dog. Now try this sequence on the other side.