FitSugar

Three Ways to Add Arm Work to Your Lunges

FitSugar — Thu, 30 Jul 2009 08:00:49 PDT

If you're pressed for time at the gym (and these days, who isn't), time-saving exercises are a must. Adding arm work to the ever-classic lunge is a great way to work more of you in one move. Here are three ways to get more bang for your buck.

Newbie: If you're new to lunges, just stepping out and returning to your starting stance can be challenging enough. Don't sweat it. Simply hold dumbbells to push yourself to the next level. Holding weights, five to 10 pounds, will make both your booty and arms work more.

Up the ante: Add bicep curls to backward lunges. As your leg lunges back, bend both elbows, bringing hand weights to your shoulders. This is a great multitasking move and is pictured above.

Learn one more killer variation.

Multitasking Moves For Your Bikini Body

FitSugar — Mon, 01 Jun 2009 16:00:00 PDT

If you're working extra hard to get in shape for bikini season, why not try some time-saving moves that will work your core alongside other major muscles? In addition to my hardcore all-abs workout, I've compiled five multitasking moves that will tighten your abs plus other areas you're daring to bare: booty, shoulders, back, and thighs. Here's how to do them.

Squat Options

FitSugar — Tue, 05 Aug 2008 16:00:00 PDT

If you're pressed for time and feel like strength training has been pushed aside, I am here to tell you that you have squat options. While adding a smattering of squats throughout your day might not be ideal, it is better than nothing.

Here are some suggestions:

Laundry Squats: Combining two unpleasant tasks makes them both somehow sweeter. It is a multitasking move the whole family can love.
Potty Squats: If you're desk bound and feeling disembodied, take a trip to the ladies and do some squats.
Chair Squats: Chairs might be for sitting, but if you hover just above your seat your other seat will get a nice workout. This one is easier to get away with if you work at home.

I have a couple more suggestions so

Water Cooler Squats: A nice way to build endurance in your quads while you fill your water bottle at the water cooler. The larger your bottle the longer you work your quads.
Dishwasher Squats: Just like folding laundry, squat instead of bending at the waist to unload or load your dishwasher. It is actually a much more back friendly way to bend and works the backside.

If you have a great way to fit squats into your everyday routine, please share them in the comments section below.

Get Lifted: How to Do an Overhead Press Correctly

Leta Shy — Wed, 09 May 2012 15:46:11 PDT

Yes, it's almost tank top and bikini season, which means that bare arms will be the norm for the months ahead. If you want to sculpt shapely shoulders and toned arms, learn how to incorporate the overhead press into your workout routine.

Proper form: You can do an overhead press using dumbbells, barbells, or resistance bands. The following are tips on how to do a standing overhead press using dumbbells; for more advanced tips on how to do an overhead press using a barbell, check out the American Council on Exercise's recommendations on how to do a standing barbell press.

Keep reading to find out how to do a standing overhead press.

Multitasking Move: Booty Lift Chest Press

FitSugar — Tue, 03 Jun 2008 10:00:00 PDT

Multitasking moves are a fave of mine. They are not only extra challenging, but they're time savers as well. I like this one because not only do you get to lie down (another reason I like ab work), but it strengthens the shoulders, triceps, abs, and booty. You can't top that.

Holding dumbbells, lie on your back with your knees bent and your feet flat on the floor by your hips.
Lift your right foot off the ground, and place your right ankle in front of your left knee.
Bring your hands right over your chest, keeping your elbows next to the sides of your body.
Now press into your left foot to lift your hips up while you straighten your arms above you, turning your wrists so your palms are aimed towards your feet.
Then lower your hands to your chest while lowering your hips, but stop an inch above the floor.
Repeat this move about 12 to 15 times. Then release your right foot to the ground and switch sides, placing your left ankle in front of your right knee.
Do two sets on each leg.

Get the Bod: Victoria Beckham's Legs

Zelana Montminy — Tue, 17 Apr 2012 12:10:51 PDT

Victoria Beckham turns 38 today! And the former Spice Girl has more than a great fashion sense - she's got great gams, too. Check out these three leg-toning exercises we learned directly from her trainer, Ronald Jean. Watch the video for the deets on these multitasking moves, and then be sure to work them into your workout routine.

How to Maximize Those Butt-Toning Squats

Jenny Sugar — Thu, 12 Apr 2012 03:06:03 PDT

If strong, sculpted legs are what you're after, you've got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt - er, I mean buck - when doing squats.

Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you're about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.
Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations.

Keep reading for more ways to make squats more effective.

10-Minute Workout: Legs and Arms With Sadie Lincoln

Zelana Montminy — Tue, 03 Apr 2012 10:48:21 PDT

If you're short on time, you need a multitasking workout. Sadie Lincoln, founder of barre3, created a quick home workout that targets both the arms and legs. This workout will fit in your living room and won't bother your downstairs neighbors either. Press play and follow along as Sadie leads you through a series of moves to tone arms and legs while working your core too.

Multitasking Move: Opposite Limb Extensions With a Band

FitSugar — Tue, 10 Mar 2009 12:00:00 PDT

If you need a new exercise that effectively works your back, shoulders, and booty, then grab a resistance band and try this move. It's similar to the Opposite Limb Extensions on an exercise ball, but it works more areas of your body.

To learn how to do this exercise read more.

Multitasking Move: Resistance Band Flutter Kicks

FitSugar — Tue, 03 Mar 2009 03:30:00 PST

Looking for a way to strengthen your abs and tone your thighs at the same time? Then you're going to love this fun exercise called resistance band flutter kicks.

The picture above shows the easier version. To find out how to make this move more challenging,

Sit on a mat or carpeted floor. Loop one handle of the resistance band on either foot. Hold on to the middle of the tube with both hands and lie on your back.
Draw your naval toward your spine and press your low spine into the floor to protect your lower back, then lift both legs up so they are almost pointing straight up toward the ceiling.
Holding the band securely, scissor your legs up and down one at a time, starting with the left leg. Move slowly and point your toes. Each time your right foot lowers down counts as one set. Complete 10 to 15 sets.

To make this move more difficult, lower your legs so they are about six to 10 inches above the floor. Make sure to keep your abs scooped when you work with your legs close to the ground. Scissor your legs for another 10 to 15 sets.

For all you Pilates folks out there, this exercise is similar to doing leg springs on the Cadillac, aka trap table.