FitSugar

Commemorate Veterans Day With Chin-Ups and Push-Ups

Susi May — Fri, 11 Nov 2011 09:04:27 PST

Today is Veterans Day and to commemorate the day I thought we should cover where the fitness world and the military collide and that's the ever-popular boot camp. I talked recently with vet Ruben Belliard, co owner of Warrior Fitness Boot Camp in NYC. A former Marine (but I think Ruben would say once a Marine always a Marine), Ruben met his business partner Alex Fell at basic training, and now these two train for triathlons together. Both have seen action overseas but now spend their days helping us civies get our sweat on.

When I think military workout, I think pull-ups. Ruben clarified for me something you might already know: the difference between a chin-up and pull-up is not how high you go, but the grip. With a pull-up, your palms face away from you and this grip means you're relying on your back muscles to pull you up to the bar. The palms-facing-in grip of the chin-up means the biceps and the pecs can assist you in your upward motion. According to Ruben regardless of your grip, if you want to pull your head up toward a bar you need to strengthen your muscles by doing assisted pull-ups first. He suggests using the assisted pull-up machines (our fave way to tackle this move at the gym), superbands (a big rubber band that helps you up), or a friend to push your legs from below while you pull with all your might.

To learn why push-ups are important, keep on reading.

Medicine Balls Are the Rx For Push-Up Boredom

Susi May — Thu, 16 Jun 2011 12:13:53 PDT

Push-ups are an exercise staple, but sometimes you need to spice up the basics. My Equinox trainer's prescription for getting over the push-up blahs is to toss a medicine ball, or two, or three into the mix. Here's a progression Lauren taught me in my last training session. It's fun. It's challenging. And it might just make you feel like you're rehearsing a circus act.

Push-Up Roll
This move makes me feel like a human pinball machine and is a simple way to work different muscles by varying your arm position and to get more core work out of the move.

Gear needed: one medium-sized, hard medicine ball

Start in a plank position with your right hand on the medicine ball. The wider your feet, the easier the exercise. Remember, you can always try this on your knees.
Bend your elbows, lowering yourself toward the ground. Push yourself up returning to your plank.
Using your right hand, pass the medicine ball to the left side. Place your left hand on top of the ball and repeat the push-up.
This completes one rep. Do five to seven reps for a set.

Ready to try the more advanced variations? Then keep on reading.

How to Get Your Arms Picture-Perfect For the Big Day

Heather Dale — Mon, 04 Apr 2011 04:23:15 PDT

I'm in full-on wedding planning mode - I've decided on the venue, the photographer is booked, and the save-the-dates have been sent. But there's one area I haven't really tackled yet - my "get in tip-top shape for the wedding" game plan.

Here's the thing, I just want to tone up and look my best, so I don't think that requires going to boot camp for three hours a day until the big day. An area of my body that I would like to get picture-perfect ready is my arms - a neglected area that thankfully gets a decent regular workout during yoga class. Other than that, I don't do weights or targeted arm exercises. . . sorry biceps.

I'm not stressing at all, because I know if I start incorporating some of the following exercises into my regular fitness routine, I'll be all set to show off my arms when the wedding day arrives. And you will too! Here are some of my favorites:

Weekend Workout: Arms, Abs, and Booty on the Ball

FitSugar — Sun, 13 Mar 2011 03:05:46 PDT

If you're pressed for time and can't fit in a long workout, you can still effectively tone your upper body, core, and tush. Grab an exercise ball and do 20 reps of each exercise, and cycle through the routine three times.

Push-Ups With Tuck Crunch

Crunches on an Exercise Ball

Plank Booty Leg Lifts

Itching for more short workouts? Check out these Weekend Workouts to learn how to tone other areas of your body.

How To: Warrior Push-Ups

Michele Bell — Fri, 12 Nov 2010 12:30:32 PST

I have the utmost respect for our uniformed men and women - they put their lives on the line every day. And they can also do multiple sets of push-ups without so much as a grimace on their barely sweaty faces. For those of us that sometimes, ahem, are challenged to elevate themselves back into the plank position, I've got a new kind of push-up for you that doesn't require a knees-on-the-floor starting position.

Besides pumping myself up during the intenSati class, I learned a new and fun version of the push-up. Instead of dropping to the floor in the typical plank position, you start the exercise in what is called the "warrior" position.

Want to see how to do it?

Rise Up to the Challenge: 5 Push-Up Variations

Michele Foley — Mon, 18 Oct 2010 07:00:15 PDT

If you're looking for lean, toned arms, you need to make push-ups your number one friend. You'll be so glad you did, too. A push-up is a move that requires no equipment, but pays off in big ways - namely, a strong upper body. To make workouts more challenging, I am all about variety, especially with push-ups! Changing up the classic move will make things more exciting and work muscles you might ignore, otherwise.

Pick Your Push-Up

FitSugar — Tue, 23 Feb 2010 04:30:21 PST

If you want to strengthen your arms and build definition in your upper body and back, then drop and give me 20. Yep, I'm talking push-ups. This simple exercise is also one of the most effective. Changing up the kind of push-ups you do will target different areas of your arms and back. To learn which types of push-ups tone which parts of your body, start the slildeshow.

Healthy App: PushupFu

FitSugar — Fri, 05 Feb 2010 08:00:04 PST

When I first saw the name of this app, I felt compelled to reverse the two words because to be honest, some days I just want to throw push-ups out the window! I know they're an effective exercise for toning my upper body, and they also strengthen my core, but they're just so hard! If you loathe push-ups, the PushupFu app may be your saving grace.

For just 99 cents, you place your iPhone or iPod Touch in an armband, and the motion detection counts your reps for you (out loud if you want). If you cheat and don't lower down far enough, it knows! If you want more of a push (ha, pun intended), you can challenge other people to do as many push-ups as you can. If push-ups aren't your thing, this app may inspire you to drop and do 30! It can even help you train to be able to do 100.

If you love this app, this company makes three others just like it: CrunchFu to strengthen your core, PullupFu for your upper body, and SquatFu to tone your tush and thighs.

View 3 Photos ›

Push-Up Variation: Add In a Superman

FitSugar — Tue, 11 Aug 2009 12:30:01 PDT

Push-ups strengthen your upper body, and here's a variation that will also work the muscles in your back - just add in another no equipment necessary move, the superman.

Music: "Two of Us" by Aimee Mann and Michael Penn

To learn how to do this exercise,

7 Tips For Perfecting Your Push-Ups

FitSugar — Fri, 12 Jun 2009 05:50:00 PDT

When it comes to push-ups, I'm a total fanatic. You can do them anywhere and they work so many parts of your body at once. The only gripe I have with one of my favorite exercises is that it's easy to get it wrong if nobody is watching your form. That can lead to lower back strain or shoulder injuries, and it pains me when I notice people doing push-ups incorrectly at the gym. Here are the tips I'd give most often if I didn't have restraint.

Angle your elbows toward your waist. Your elbows should be on a diagonal toward your waist to avoid shoulder strain. Do your push-ups facing or parallel to a mirror so you're able to see the angle of your arms.
Pull in your abs. Engage your abs and tuck your hips forward to protect your lower back. Turn horizontally to the mirror - if your abs are sagging, there will be a sway in your lower back. You want to avoid that.
Lift your chin: Whether you're doing push-ups on your toes or on your knees, there should be a straight line from the top of your head through your lower back. Achieve the straightness by lifting your chin away from your chest and looking slightly forward.

To see four more tips,