FitSugar

Multitasking Move: Balancing Side Leg Lift Squat

FitSugar — Tue, 13 Oct 2009 05:50:16 -0700

I love combo strength-training moves that target more than one part of the body, and I also love quick moves I can throw in throughout my day, even when I'm not at the gym. This balancing booty- and thigh-toning exercise can be done while blow-drying your hair, waiting for the bus, or talking on the phone.

Music: "Oh, Atlanta," by Alison Krauss

For detailed instructions, continue reading.

Get on the Ball: One-Legged Lift

FitSugar — Tue, 22 Sep 2009 03:00:00 -0700

Looking for an effective way to strengthen your core and quads? Then grab your exercise ball and a dumbbell and give this exercise a whirl. This move is deceptive; it's much harder than it looks, since it really challenges your sense of balance.

Learn how to do this move when you read more.

Lie on a stability ball, so it's centered under your mid to lower back.
Hold a dumbbell in your left hand and bring it next to your left shoulder, palm facing up. Lift your right leg and straighten your right knee, so your thighs are parallel.
Once you're balanced, slowly lift your upper body off the ball as high as you can, keeping your right left extended. Then lower your torso back to the ball.
This counts as one repetition. Complete three sets of 12 to 15 reps on each side.

Get Lifted: Leaning Camel

FitSugar — Tue, 15 Sep 2009 08:00:53 -0700

In yoga, Camel is a pose that increases flexibility in your spine, and also stretches the muscles in the front of your hips, belly, chest, and shoulders. This challenging variation using a weight will strengthen your quads and abs.

To give it a try, read more.

Stand on your knees with your toes tucked. If this hurts your knees, fold up a mat or towel and stand on that for a little cushioning. Your thighs should be parallel.
Hold a dumbbell comfortably with both hands in front of your chest. I use an eight-pounder.
Take a breath in and as you exhale, use your quad muscles to lower your torso behind you. Don't arch your back as in Camel pose, but instead keep your torso in one straight line. As you inhale, return your torso back to the starting position.
Repeat for a total of 15 times. Complete a total of three sets.

Get on the Ball: Side-Leg Lifts

FitSugar — Tue, 25 Aug 2009 03:30:00 -0700

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place, you end up using more muscle groups. This exercise will tone your thighs, especially your inner thighs and also your core.

For instruction read more.

Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
Place a large exercise ball in between your feet and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
Complete three sets of 15 reps.

Multitasking Move: Side Lunge to Leg Lift

FitSugar — Tue, 24 Mar 2009 03:00:00 -0700

I love strength training moves that work different areas of the body at once, and if you feel the same, this multitasking move has your name on it. It'll strengthen your quads, tone your outer thighs and bum, and work your upper body and back. Not only that, but this dynamic move will also get your heart rate up.

To see the details, just read more.

Hold a five- to 10-pound medicine ball in both hands. If you don't have one, use a kettlebell or five-pound dumbbells.
Come into the starting position by standing with your legs wide. Lunge to the right, bending your right knee with your back flat, and hold the medicine ball in front of your right shin.
As you inhale, push off your right foot and come to stand, balancing on your left foot. At the same time, lift your arms overhead as you kick your right leg out to the side, engaging your outer thigh. Arch your torso slightly to the right to feel a nice stretch on the left side of your body.
Then slowly lower your right foot down, coming back to the starting position.
Do two sets of 12 to 15 reps on this side, and then switch and do two sets with the left knee bent.

Do you own a medicine ball? If not, this exercise might be the reason to get one.

Multitasking Move: Resistance Band Flutter Kicks

FitSugar — Tue, 03 Mar 2009 03:30:00 -0800

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, read more.

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.

Multitasking Move: Wide Squat and Biceps

FitSugar — Tue, 30 Dec 2008 10:00:00 -0800

Squats are one of the best exercises you can do to strengthen and tone your quads and glutes. Here's a variation with your legs wide, and it incorporates a bicep curl to get more bang for your buck.

To learn how to do this exercise read more.

Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
When you're ready, bend your knees and elbows. Keep your shoulders over your hips and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
Complete three sets of 12 to 15 reps.

Back to Basics: Dumbbell Squats

FitSugar — Tue, 18 Nov 2008 14:30:00 -0800

Not everyone shares my love of squats, but strong quads, hamstrings, glutes, and a lower back are essential if you're looking to run or cycle faster, as well as help prevent sports-related injuries. So going back to the basics, I want to review dumbbell squats. They are easy and effective.

To learn how to do this exercise read more.

Stand with your feet hip distance apart, holding a dumbbell in each hand. Start with a 5-pound weight and work your way up from there.
Now slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. The knee should track toward your second toe. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
Press through your heels and slowly straighten your legs to stand up.
Make sure to keep your spine neutral. Do not round your back.
Do two sets of 15 squats.

Avoid Runner's Knee

FitSugar — Fri, 02 May 2008 05:30:00 -0700

If you are new to running you definitely want to be wary of developing runner's knee, an overuse injury that is twice as likely to occur in women than men. Known in the medical world as patellofemoral pain syndrome (PPFS), runner's knee causes pain in and around the knee cap (or patella). The pain is caused by tracking issues with the knee cap that irritate the bony groove the knee cap actually sits in. While there can be many reasons for this annoying and common problem that most often strikes newbies, it is most often caused by tight hamstrings and calves (the muscles in the back of the leg) coupled with weak quads (the muscle at the front of the thigh).

You don't need to avoid running to prevent runner's knee, but you should try to run on accommodating surfaces like dirt paths and asphalt, not concrete. Uneven terrain and hills can aggravate knee tracking problems, so be wary of hills if you are experiencing tenderness around your knee caps. Be proactive and strengthen your quads. And to see how, just read more.

Wall sits are an easy exercise that target the quads.

Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hips distance apart.
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don't let your knees fall in on the midline of your body, or sway outwards.
Hold for one minute, do three reps.

Don't forget to stretch your hamstrings and your calves too.

Source

Multitasking Move: Balancing Shoulder Press

FitSugar — Tue, 08 Apr 2008 12:30:00 -0700

Lifting weights while balancing on one leg can make an easy lifting move much more challenging. Balancing will also work your abs and lower back, and will also strengthen the quads of your lifted leg. If this move is too hard to do with your leg straight, just bend your lifted leg instead just as in the Balancing Hammer Curls exercise. You'll need a set of dumbbells for this move.

Stand firmly with both feet together, holding a weight in each hand against the sides of your body.
Now shift your weight into your left foot, and slowly lift your right knee up and straighten your leg. Focus your gaze on one steady point in front of you to help you stay balanced.
Now bend your elbows, bringing the weights straight up towards your shoulders, keeping your palms facing one another. This is the start position.
Inhale to straighten your arms and lift the dumbbells up over your head.
Exhale as you slowly lower the weights back down towards the start position.
Repeat this move for a total of 8 to 12 times and then switch to the other leg, for another 8 to 12 reps. That completes one set. Do a total of three sets.