FitSugar

Exercise Video: Hip Flexor Stretch with Foam Roller

FitSugar — Thu, 11 Jan 2007 14:30:00 PST

Do you run? Do you sit? Do you bike? Do you drive? If you answered yes to any of the questions above, you probably have tight hip flexors. Here is one of my favorite stretches using a foam roller.

Watch it and try it.

If you have a yoga bolster, you can use that instead of a foam roller. The stretch might not be as intense, but it will still be beneficial.

Also, let me know if you have any questions about this stretch. I am always happy to clarify.

One Leg Is Less Flexible, Is This Normal?

Jenny Sugar — Sat, 14 Apr 2012 19:34:36 PDT

Is one of your legs always stiffer and won't stretch or move as far as the other one? You're not alone. Flexibility and range of motion differences between the sides of our bodies is very common. The problem is, this can set you up for an injury.

In general, we all have a dominant leg just as most folks have a dominant hand. If you notice one leg is more flexible than the other, it means you're overusing it, putting extra stress on that leg's muscles, joints, and the soft tissues surrounding them. This leads to tight muscles and a postural imbalance that can cause pain or a repetitive stress injury, aka an overuse injury.

Being aware of the discrepancy is the best way to start. Practicing yoga and Pilates are great tools, as they will encourage you focus on strengthening and stretching each side of your body. None of us are symmetrical, but these two forms of exercise help correct faulty alignment and posture. If you can spring for it, see a yoga or Pilates instructor for a few private sessions. A good instructor will help you understand where you're tight and where you're weak, and suggest moves to target those areas.

In the gym, one-legged strengthening exercises can help your weaker leg catch up with the one that's stronger. Try One-Legged Balancing Windmill to even out your legs, and if one of your arms is stronger, try these variations of Side Plank. Rolling out tight muscles with a foam roller might also help. And don't forget about your core. Do exercises that target the sides of your torso, like the basic Bicycle Crunch, to ensure your abdominal muscles are as balanced as possible.

4 Reasons to Stick With Pilates

Leta Shy — Tue, 10 Apr 2012 21:15:09 PDT

Fad workouts come and go, but Pilates continues to be a favorite among Hollywood starlets and well-versed fitness fanatics. What's to love about the exercise? Check out these four reasons to do Pilates below.

Complementary workout: Whether you are a hard-core swimmer or a bootcamp devotee, incorporating Pilates into your workout routine helps keep your muscles loose and flexible, important for staying injury-free, and allows your body to recuperate while still working your muscles.

Lengthen and strengthen: The oft-quoted promise that Pilates and other studio-based exercises will make you look long and lean may be a stretch, since there's no physical way to actually make your muscles longer or leaner. But regularly practicing Pilates can help you combat muscle bulkiness. "In Pilates you stretch the muscle to its full extension, then contract it," says celeb Pilates trainer Nicole Stuart. With weights, however, "you are using your muscles against the resistance of that weight you are holding. So while you're lifting the weight you build and expand your muscle. You are adding a layer of muscle and reshaping."

Read on for more reasons to do Pilates after the break.

Emma Stone's Amazing Ab Workout

Self — Wed, 11 Apr 2012 04:13:44 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

She played a frumpy reporter in The Help, but in real life, Emma Stone is the epitome of young Hollywood glamour. The 24-year-old made the transition from child actor to leading lady look effortless, but Stone puts plenty of hard work into every project she tackles, including her Pilates workout. "There's not much to chisel away at on her body, but she enjoys the feeling of flexibility and well-being," says LA-based Pilates instructor Mari Winsor, who has worked with Stone for the past year. "Whenever she's in town, she tries to come in every day."

During their hour-long sessions, the actress likes to focus her energy on firming her thighs and glutes and especially her core. "She was excited about the little lines that were created in her abs," says Winsor. "Pilates is great for creating long, sexy muscles, and we all want to feel sexy!"

Incorporate these three moves into your regular routine to get sculpted abs like Emma Stone. (Note: Oscar nomination not included!)

Get the moves after the break.

No Equipment Required! Tone the Body With These Yoga and Pilates Workouts

Leta Shy — Mon, 09 Apr 2012 14:41:00 PDT

Strengthening your muscles shouldn't be limited to the weight room or machines at the gym. Tone while you stretch and flex with these five yoga and Pilates workouts.

Thigh sculpting: No need to spend hours on those adductor machines; yoga can help stretch out tight muscles while also toning for bikini season. This sequence of nine yoga poses works all the muscles in your legs while focusing on toning your inner thighs.

Leg strengthening: If you're a runner, chances are you know a thing or two about tight lower-body muscles. Yoga can help strengthen those overworked areas while increasing your hip and hamstring flexibility, helping you stay injury-free and making you a better runner. Get the 10-pose yoga for runners sequence here.

Arm contouring: Ready to rock that sundress in style? Put down the dumbbells; toned shoulders, backs, and arms can be had by taking a few minutes to add this yoga sequence for your upper body to your workout routine.

Ab defining: Holding a yoga pose often leads to engaged abs, so what better way to a six-pack than a regular yoga practice? This video of three simple yoga poses will whittle your waist for a toned midsection.

All-over toning: Pilates is a great exercise for toning all the major parts of your body. Use our guide for five specific Pilates moves to get you bikini-ready here.

See the First Picture of Hilary Duff's Baby Boy!

Lauren Turner — Tue, 03 Apr 2012 14:47:28 PDT

Hilary Duff shared the first picture of Luca Cruz Comrie today! She gave birth to the baby boy just two weeks ago, and expressed her excitement over his arrival on Twitter. Hilary also showed off a snap of Luca's little feet yesterday, and this afternoon she gave her fans another sweet peek at her son with Mike Comrie.

Hilary is already getting back to working out after welcoming her first child. On Saturday, she tweeted, "20 minutes on the elliptical seems like an eternity!!!" and yesterday added, "Did a little Pilates today. Felt so good to stretch! Little man had a visit with grandma and did so well! I'm lucky to have my fam so close."

Quick Tip: Complement Your Workout With Light-Intensity Days

Leta Shy — Mon, 24 Oct 2011 11:44:39 PDT

You've fit in intense 20-minute workouts and slaved away in spin class all week. So when it comes to your rest day, help your body rehab by stretching or taking yoga - it'll complement your normal workout routine to keep you on the right track.

A light workout like yoga will complement all the calorie-burning, high-intensity exercises you do in your workout. That's because stretching your muscles helps keep your body flexible, which is an important component to your workout routine - it will help keep you from experiencing an injury because of tightness, and it will also help you improve coordination. Yoga and Pilates can also help your balance, which is another important component of a safe exercise regimen.

If you've still got the energy in you to work out on your "rest" day, complement your workout with yoga, Pilates, or other types of stretching.

5 Signs You Should Cancel Your Gym Membership

Leta Shy — Wed, 14 Mar 2012 02:03:04 PDT

I love my gym for many reasons: it adds structure to my workouts and motivates me, the class selection is amazing, and the people - both trainers and members - can be very inspiring. But I know that many times a gym membership isn't the most cost-effective solution for getting fit, and going isn't for everyone. Are you wasting your money? Here are five signs it may be time to cancel your gym membership.

You'd rather be outdoors: The thought of being cooped up indoors has you dreading - and then skipping - your workout, but you continue to hold onto that gym membership "just in case." Some people find gym workouts boring, so if you're one of them, start getting creative outdoors. Even if you're not a runner, you can still have an effective workout outside; find an open space where you can do your circuit workout, invest in a bike, or grab your yoga mat and seek out an inspiring place to stretch.
You only use one piece of equipment: Take a look at your gym workout. Do you just make a beeline for the treadmill and leave? If you're not utilizing your gym's classes or equipment or asking trainers for help, you may be wasting your money. Instead of paying $50 a month just to use a treadmill, save the money to buy a piece of gym equipment for your home or just go for a run or walk outside.
You waste time once you get there: The hardest part about going to the gym may be getting there, but that shouldn't be the part of your workout that burns the most calories. Whether you find the gym uninspiring or whether you use it as social hour to catch up with friends, if you're not dedicated to your workout once you're there, you're wasting your money along with your time. Take a look at your gym workouts; if you can't find any type of exercise at the gym that inspires you, try something else.

Read on for more reasons you may want to cancel your membership.

Swimmer Natalie Coughlin on Pilates, Plums, and Backstroking For Gold

Susi May — Tue, 06 Mar 2012 14:05:50 PST

Swimming always makes a splash at the Summer games, and Natalie Coughlin did just that in Beijing by becoming the first American woman to win six medals in one Olympics. A serious foodie as well as a gold medalist, Natalie took time out of her intense schedule to talk about her plans for London and how cooking calms her.

Natalie's training day starts with a 4:30 a.m. wake-up, and she's at the pool by 5 a.m. for a Pilates warmup, two hours in the pool, followed by an hour and a half of weight lifting. Impressed not only by the early morning start, I was also curious about her predawn power breakfast. She told me Bircher muesli is her go-to breakfast, explaining that it's "a really delicious uncooked oat, soaked overnight in orange juice and orange zest with dried plums." (Get Natalie's muesli recipe here.)

But wait. There's more. Natalie works out twice most days. Her second go-round involves a pool workout before heading off to the weight room for power circuits. The day sounds exhausting to me, and Natalie assured me that she certainly sleeps well and is not much of a napper; her head hits the pillow around 10 p.m. most nights, with an occasional early night when needed.

Keep reading to see what Natalie says about the upcoming London games.

4 Reasons to Cross Train, and How to Do It

Leta Shy — Wed, 22 Feb 2012 17:21:17 PST

Maybe you love to swim but hate lifting weights, or maybe you'd never step foot in one of your gym's fitness classes because you'd rather be on the treadmill. We all have our favorite ways to exercise, but sticking to the same workout can lead to unwanted consequences, especially overuse injuries. Here are four reasons to cross train and what type of cross training you should be doing.

You'll learn a new skill: You'll never know how good you are at something else until you try it out. You may find that you're a fan of Zumba or finally understand why everyone loves yoga once you expand your horizons.
You'll beat boredom: As much as you love your sport of choice, workouts can get tedious if you rarely do anything else. Instead of sticking to your normal five-days-a-week run, add a few strength-training or stretching moves to keep your workout routine full of variety.
You'll balance out your body: One of the most important reasons to vary your workouts is to ensure that you give all your muscles the attention they need so that your body stays balanced. An overdeveloped set of muscles can lead to injury since the stronger parts of your body will be overcompensating for the weaker parts.
You'll have more endurance and speed: Making your body stronger overall is a good way to ensure that you'll perform better at your first exercise love. Not only will your body be balanced, but you'll be strengthening your muscles overall as well.

Ready to add some variety to your workout? Read on for some cross-training ideas for runners, swimmers, and cyclists.