FitSugar

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.

Multitasking Move: Tipping Row

FitSugar — Fri, 08 Oct 2010 10:30:33 PDT

I like to make the most of my limited gym time by working multiple body parts with one exercise; the Tipping Row is one such multitasking move. The rowing action targets the upper back and shoulders while the tipping seriously challenges the core. Not to mention, lifting your leg behind you works your back side. That's a lot of bang for your buck.

For details on the Tipping Row, just

With a five-pound dumbbell in each hand, bring your right leg behind you, keeping your left knee slightly bent.
Exhale and pulling your abs toward your spine tip your torso forward while lifting your right leg up as your torso lowers (make one long line from the tip of your right toe to the top of your head). Bend your elbows out to the sides squeezing your shoulder blades together, bringing the weights to your chest (just like the Bent Over Row).
Inhale and return to starting upright position.
For a slightly easier variation, try tipping forward then rowing rather than doing both actions simultaneously.
Do two to three sets of 10 reps standing on each side.

Make sure your are adequately warmed up before doing this exercise - you don't want to pull a hamstring. Also, if balancing on one leg proves difficult, practice Warrior 3; the pose is a great prep for the tipped over position.

Get on the Ball: Abs and Triceps

FitSugar — Tue, 10 Aug 2010 10:00:17 PDT

I don't mind doing crunches, as long as my body is supported on a ball. It makes it much more comfy on my spine, and they also feel more effective since I end up having to use my legs to keep me balanced. This variation combines some triceps work, so you'll work two areas at once.

For directions on how to do this multitasking move,

Sit on a ball with one dumbbell (or two lighter-weight dumbbells). Walk your feet forward and slowly rest your upper back on the ball. Your feet should be hip-width distance apart and your knees over your ankles. Engage your legs and abs to keep your hips raised so your thighs are parallel with the floor.
Maintain this stable position with your lower body and raise your arms overhead. Keep a slight bend in your elbows. This is the start position.
Exhale to lift your torso just enough so your shoulder blades come up off the ball, doing a crunch. As you lift up, draw your elbows in to the sides of your chest. As you inhale, slowly lower your torso back to the ball, bringing your arms back to the starting position. This counts as one rep. Don't rush through your movements. The slower you move, the more you'll feel it in your abs and arms.
Complete three sets of 12 to 15 reps.

Get on the Ball: V Thigh Twists

FitSugar — Wed, 16 Jun 2010 08:00:56 PDT

Women are always asking me about exercises that will tone their abs and thighs, so here's an amazing move that'll target those two areas at the same time. It may take a little practice to get the coordination down, but once you do, your belly and legs will be burning in no time.

Grab an exercise ball and

Sit on the ground with your knees bent and your feet flat on the floor. Keep an exercise ball in place between your knees, as you lower down onto your elbows.
Pick up the ball with your feet, and extend your legs out so your body is in a V-position, with both feet parallel. The lower your legs are, the harder your abs will work. Keep your abs and back working so your torso stays stable and doesn't sag toward the ground.
Begin to slowly scissor your legs, bringing your right foot forward, and your left foot back, rotating the ball a quarter turn to the left. Then switch positions, drawing your left foot forward and your right foot back.
This counts as one repetition. Complete three sets of 12 to 15 reps.

No Equipment Necessary: Side Plank Leg Lift

FitSugar — Tue, 25 May 2010 06:56:55 PDT

I love exercises that work multiple areas of my body; challenging moves never bore. Plus, you can feel the benefits of core strength work almost immediately. This variation on the side plank targets your shoulders, waist, abs, back, outer thighs, and glute meds (the gluteal muscle on the side of the pelvis that helps stabilize your hip joint).

Learn the details when you

Place your right elbow on the ground. Extend both legs out so that your body is in one straight line, and you're balancing on the outside edge of your right foot. Flex both feet if you can and rest your left hand on your upper hip.
Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than our top hip. Then slowly lower it back to your bottom leg.
Keep your waist up and lifted and don't sink into your bottom shoulder.
Do three sets of 15 to 20 repetitions on each side.

Multitasking Move: Plank Opposite Limb Extensions

FitSugar — Tue, 04 May 2010 03:00:52 PDT

If the thought of baring your belly in a bikini sends shivers up your spine, try this full-body move sure to tone your center. This balancing exercise will work your muscles more effectively, giving you faster results with fewer reps (read: less time at the gym, more time at the beach). Similar to the core exercise opposite limb extensions with a band, this variation is more challenging since you're in the plank position rather than on your hands and knees.

Grab a dumbbell (I use a 6-pounder) and keep reading.

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.

Squeeze in Fitness: Squat While Brushing Your Teeth

FitSugar — Fri, 16 Apr 2010 03:00:49 PDT

I try to make the most of my time, so I squeeze a few minutes of exercise in here and there whenever I think of it. I do push-ups on the counter before I brush my teeth, and while I'm brushing them, I do squats. It's amazing how doing two minutes straight of different variations of squats has really strengthened my quads and booty. I do regular squats with my feet together, squats with my feet hip-distance apart, and squats with my legs wide. I also do one-legged squats holding my knee up, squat lunges, and throw in some balancing side leg-lift squats as well. The next time you brush your teeth, blow-dry your hair, or are chatting on the phone, use those few minutes wisely and get squatting!

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.

Multitasking Move: Ab Drag With Booty Lift

FitSugar — Wed, 06 Jan 2010 08:00:38 PST

Here's a fun and easy way to work your abs and booty anywhere. All you need is a hand towel if you're on a wood or linoleum floor, or a plastic bag if you're on carpet.

To learn how to do this move,

Begin on your hands and knees. Place the hand towel or plastic bag under both hands. Extend your left leg behind you so it's parallel with the floor. This is the starting position.
Inhale and do a straight leg lift behind you. Exhale to lower your leg back to the start position.
Then as you inhale, slide your hands away from you so your torso lowers to the floor. Balancing on your knee takes stability in your core, so move slowly and with control.
Exhale as you drag your hands back in so they're under your shoulders, and you're back to the starting position.
Complete three sets of 10 to 12 reps on each leg.