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.

Mistakes You're Making on the Pilates Mat

Susi May — Tue, 24 Jan 2012 02:51:53 PST

Mat classes are the most affordable way to reap the benefits of Pilates. Taught across the country at gyms and private studios, group classes mean you don't have an instructor cuing and correcting your every move. Make the most of your time on the mat and be mindful of these common mistakes I've seen in classes over the years.

Not Going Deep
There are many benefits to Pilates, but getting in touch with the deep abs, aka the transverse abdominals, is, to me, the most important. If the deep abs are working, then all four layers of ab muscles will be working right along with it, making for a very stable torso. In class, use every exhale as opportunity to reengage your abs and pull them into your spine with a little lift up. If the abs are pooching outward, you're only working the top layer of the abs and training them to pull away from the spine - the opposite effect of what you want.

Momentum Is Not Your Friend
Deliberate pauses are built into the choreography of many Pilates exercises to prevent momentum from taking over the motion. The Pilates method was originally named Contrology (the study of control) to emphasize this very concept. Going slowly is key. Jayme Boyle, the group fitness coordinator and Pillates mat instructor at the SF Equinox, explains the importance of forgoing momentum like this: "Slower pace means you’re turning on stabilizing muscles and you’re creating more isometric contractions." And I have to agree. Pilates is not a race.

Keep reading for more common Pilates mat class mistakes.

From the Community: the Best Exercise You Aren't Doing

Fit Community — Mon, 23 Jan 2012 01:10:46 PST

FitSugar community member (and fitness instructor) livinginthin has shared a how-to on an overlooked exercise that everyone should be doing.

Running, cycling, squatting, jumping, curling, crunches, and lunging - you do it all, right? Well, the one move you aren’t doing is probably the one that can keep you doing all those things (and more), pain and injury-free for a lifetime.

What is it? Dorsiflexion. In layperson’s terms, dorsiflexion is the action of the foot that occurs when you pull your toes back toward your shin, engaging the foot and ankle muscles (the tibialis anterior, extensor hallucis longus, and extensor digitorum longus).

Weak muscles in this part of the leg can cause everything from muscular imbalances to an impaired gait and even tripping and falling (as we age, we lose even more strength in this area, which makes it harder to step properly), says Dr. Yoav Suprun, PT, Dip. MDT, a certified personal trainer, physical therapist, and owner of SOBE Spine in Miami Beach, FL.

Learn what exercises you should be doing to combat these muscle strains, after the break!

No-Sweat Ways to Burn 100 Calories in 30 Minutes

Leta Shy — Fri, 20 Jan 2012 02:05:33 PST

Sometimes you just don't want to sweat. Or you're so exhausted from the week's workouts that you can't give it your all. You can still burn a decent number of calories with some low-impact activities. Here are a number of no-sweat ways to burn 100 calories in 30 minutes.

Walking: Stretch your limbs and breathe some fresh air without the hard impact that comes from running. Walking at a leisurely pace (about three miles per hour) will burn 103 calories in 30 minutes.
Pilates: Pilates can definitely make you sweat (staying in Plank position isn't exactly easy), but it's a good option if you aren't in the mood for a heart-pounding workout. A 30-minute beginner Pilates class will help you burn 109 calories.

Read on for two more low-intensity workout ideas.

The Best Indoor Workout Classes (Because It's Freezing Outside!)

Self — Wed, 18 Jan 2012 05:35:01 PST

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

There are lots (and I mean, lots) of reasons why my motivation to work out during the Winter plummets - from the snowy commute to freezing cold winds to the cold, dry air that hits my chest with such force that it becomes hard to breathe. (Ahem, there's a reason I sign up for races that are after September - this born-and-raised Floridian prefers to train outdoors during the Summer.)

But it is possible to sculpt, strengthen, and sweat (majorly sweat) without having to be freezing cold during the winter. So when the weather outside is frightful, head indoors for these top full-body workouts that will help ward off Winter weight:

Indoor cycling: Ruth Zukerman, cofounder of NYC's FlyWheel cycling studio, is heating things up indoors with her 45-minute, heart-racing classes. (Self favorite Jillian Michaels is even a recent investor in the company). "I wanted to be part of the most innovative and effective indoor cycling program, and that is FlyWheel. I am thrilled to join the FlyWheel team," Michaels said in a press release. What makes cycling such an effective alternative is that it's taking the fun full-body workout people love indoors, and instead of scenery, you'll stay motivated to challenge yourself thanks to encouraging instructors and a killer playlist. Flywheel has an awesome on-bike technology board that lets you compete against other riders in the class. Plus if you're looking to shape up before hitting the slopes, "indoor cycling is great preparation for all Winter sports, especially skiing and snowboarding. I know from personal experience that when I hit the slopes I don't tire out easily or suffer from the kind of après-ski muscle pain that most people do, and it's because of indoor cycling," Zukerman says.

Try this move: If you're riding an exercise bike at home or the gym, try some interval training. One thing we often do at Flywheel is a "Sprint Chorus," meaning we increase our RPMs to a sprint during the song's chorus and then revert to a cadence on the beat of the music as the chorus ends.

More best indoor workouts after the break.

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.

Tips and Workouts For a Strong and Fit Pregnancy

Jenny Sugar — Wed, 28 Dec 2011 01:50:13 PST

If you're pregnant or planning on having children in the near future, it's good to know the facts about what's safe and appropriate when it comes to working out. Check out the posts below to ensure you stay active, fit, and strong during your pregnancy.

Momma-to-Be Strength Training Routine

Hip and Back Stretches For Mommies-to-Be

Expecting? Dos and Don'ts of Working Out

How Pregnancy Ruins Workouts (and Ways to Deal)

Running With a Bun in the Oven

Kerri Walsh's Strong Mama Pilates Routine

Breathe Deeply, Improve Your Running

Susi May — Tue, 27 Dec 2011 02:40:24 PST

Breathing. You're doing it right now without even thinking about it. Put a little thought into the action, and you just might find yourself soaring through your next tempo run. When you're going the distance running, swimming, cycling, and even rowing you need to power your muscles with fresh oxygen. To do this, you need to breathe deeply. Unfortunately, most of us are just breathing into our chest and not fully utilizing our lungs. Cross-training with the noncardio workouts of yoga and Pilates can help. Along with strength and flexibility, these forms of mind-body exercise help you learn to breathe deeply and effectively.

Basically, your lungs are just a bit smaller than your rib cage, but we all tend to breathe in just the top third of the lungs. One reason is that, like all muscles, the intercostals, which run between the ribs, can get tight and inflexible, limiting the expansiveness of your lungs. With a little training and some stretching, you can breathe to your full potential and increase your endurance.

Learn a supersimple breathing exercise, simply read more.

Class Review: Sport Club LA's Aspen Ascent Gets You Mountain-Ready

Leta Shy — Mon, 26 Dec 2011 03:20:20 PST

If you live for the mountains during the Winter, your gym time probably includes exercises to strengthen your lower-body muscles and challenge your balance. Aspen Ascent, a new class at Sports Club LA locations, offers such a workout for skiers and snowboarders alike.

Like many strength-training cardio classes, Aspen Ascent focuses on circuit training with supersets grouped by muscle area, to pump up your heart rate while challenging your muscles. But Aspen Ascent is specifically designed for those who want to enhance their snow sport skills.

The class is divided into three sections: speed and agility, strength and balance, and core and flexibility. A short warmup period at the beginning includes light cardio, such as jumping jacks (my instructor had us do a set of always-exhausting mountain climbers afterward as well). Each of the three sections last between 10 to about 20 minutes, depending on the length of the class, which varies by location. After the core and flexibility section, which focuses on abs and yoga- and Pilates-inspired moves, there are a few minutes of cooldown to stretch your muscles.

Lunges and squats play an important role in Aspen Ascent, as do unstable surfaces to improve balance and upper body work, so many exercises mix a pair of weights with gliding discs. In my class we did two "runs" of every exercise - a short set for 30 seconds with a short break, followed by a minute of the same exercise and a longer break.

See what I thought about Aspen Ascent after the break.

Zobha Yoga Panties Have You Covered

Susi May — Mon, 21 Nov 2011 16:54:01 PST

When it comes to working out, I sometimes suffer from the panty conundrum: basically to wear or not to wear undies under my leggings or shorts. I have learned that this answer varies from workout to workout. The authors of Run Like a Mother ask: why wear nonwicking cotton drawers under your running shorts with a wicking liner? But for yoga, Pilates, and strength training it's another story where you sometimes find yourself in compromising positions, like Plow pose, for instance.

Zobha, maker of quality yoga and Pilates wear, has come up with the perfect panty solution for these types of workout. The brand's laser-cut thongs ($16) and boy shorts ($18) provide the coverage you want without VPL (visible panty lines). Both seamless styles are made from wicking fabric but feature a cotton gusset for comfort. These undies stay in place during all sorts of movement too. I have found it best to hand wash these garments. Since these panties are on the pricier side, it's helpful that they do dry quickly making one pair enough if you work out regularly.

I prefer the boy shorts for strength training and the even more discreet thong for yoga. Stretch and lift with no apprehension - these panties have you covered. The boy short and the thong are also available in the more adventurous colors - hot pink and aqua. Find them online at Zobha.