FitSugar

Multitasking Move: Balancing Side Leg Lift Squat

FitSugar — Thu, 14 Oct 2010 12:30:23 PDT

Moves that challenge multiple body parts at once are my time-saving tricks when squeezing a much-needed workout into my hectic schedule. This variation on the single leg squat will challenge your balance and tone your glutes. Standing on one leg forces your core to work, and that little side kick works on the toning the troublesome saddlebag area.

Music: "Oh, Atlanta," by Alison Krauss

For detailed instructions, continue reading.

Back to Basics: Squats

FitSugar — Fri, 25 Jun 2010 03:47:08 PDT

Love them or loathe them, squats are one of the most effective exercises you can do. It's very important, however, that you do them just right to maximize effectiveness and prevent injury.

Squats are also highly versatile: you can do them anywhere, even while brushing your teeth. Multitask by adding bicep curls and other moves to make them harder.

Since we're all in backside-toning mode for beach season, here's a primer on how exactly to do the perfect squat. Keep reading for step-by-step instructions.

Get on the Ball: V Thigh Twists

FitSugar — Wed, 16 Jun 2010 08:00:56 PDT

Women are always asking me about exercises that will tone their abs and thighs, so here's an amazing move that'll target those two areas at the same time. It may take a little practice to get the coordination down, but once you do, your belly and legs will be burning in no time.

Grab an exercise ball and

Sit on the ground with your knees bent and your feet flat on the floor. Keep an exercise ball in place between your knees, as you lower down onto your elbows.
Pick up the ball with your feet, and extend your legs out so your body is in a V-position, with both feet parallel. The lower your legs are, the harder your abs will work. Keep your abs and back working so your torso stays stable and doesn't sag toward the ground.
Begin to slowly scissor your legs, bringing your right foot forward, and your left foot back, rotating the ball a quarter turn to the left. Then switch positions, drawing your left foot forward and your right foot back.
This counts as one repetition. Complete three sets of 12 to 15 reps.

Squeeze in Fitness: Squat While Brushing Your Teeth

FitSugar — Fri, 16 Apr 2010 03:00:49 PDT

I try to make the most of my time, so I squeeze a few minutes of exercise in here and there whenever I think of it. I do push-ups on the counter before I brush my teeth, and while I'm brushing them, I do squats. It's amazing how doing two minutes straight of different variations of squats has really strengthened my quads and booty. I do regular squats with my feet together, squats with my feet hip-distance apart, and squats with my legs wide. I also do one-legged squats holding my knee up, squat lunges, and throw in some balancing side leg-lift squats as well. The next time you brush your teeth, blow-dry your hair, or are chatting on the phone, use those few minutes wisely and get squatting!

Get Lifted: One Arm Mini-Lunge

FitSugar — Tue, 16 Mar 2010 11:00:11 PDT

Looking for a new move to add to your strength training routine? This one will tone your shoulders (just in time for tank top season), and also work your quads, hamstrings, glutes, and calves and just in time for short and skirt season.

Grab a dumbbell and

Stand with your feet together, and take a step back with your left foot, about two to three feet or so. With the dumbbell in your right hand, raise your arm overhead. Place your left hand on your hip for support.
Keeping your core strong and stable, exhale as you bend your right, lowering into a short lunge. Inhale to straighten your legs.
This counts as one rep. Complete three sets of 15 reps on each side.

The narrow stance might feel awkward at first, but I must say it is a position I find myself in quite often for one reason or another.

No Equipment Necessary: Wide Squat Steppers

FitSugar — Thu, 10 Dec 2009 04:30:44 PST

It's time to get off your tush and work it. These walking wide squats will tone your backside, but will also strengthen your quads just in time for ski season.

Music: "Video" by Indie Arie

For details on how to do this move, and tips on making it more difficult,

Begin with your feet about three feet apart, toes pointed out. Bend your knees and come into a wide squat, with your knees over your ankles, and most of your weight in your heels. Place your hands on your hips or in a fist in front of your chest for stability.
Hold this squat position with your hips low. With control, take 10 steps forward, then take 10 steps back. This counts as one set. Complete five sets without stopping.
For more of a challenge, hold a dumbbell in each hand above your head or rest them on your shoulders.

No Equipment Necessary: Seated Sweeping Leg Lift

FitSugar — Tue, 24 Nov 2009 10:00:05 PST

Time to strengthen those quads with this simple yet effective move you can do anywhere. This exercise will tone your upper legs, which will make your legs appear slimmer. Toned thighs will also give you strength when running, biking, swimming, or doing everyday activities like going up stairs.

Want to feel the burn? To find out how to do this move, keep reading

Get on the Ball: One-Legged Lift

FitSugar — Tue, 22 Sep 2009 03:00:00 PDT

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

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 PDT

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,

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 PDT

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

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.