FitSugar

Multitasking Move: Side Plank Star

FitSugar — Tue, 10 Feb 2009 13:00:00 -0800

Looking for a move to target you shoulders, core, and legs? Give Side Plank Star a try. It's tough to balance at first, but once you start including this move in your strength training sessions, you'll gain stability and strength. I also love this exercise since it works the glute med, the muscle on the side of the pelvis, that is a great stabilizer when running.

To find out how to do this exercise read more.

Come into a plank position (top of a push-up), with your arms straight and your shoulders over your wrists.
Now roll over to your right side, so you're balancing on your right hand and the outside edge of your right foot. Flex both feet and lift your left arm straight in the air.
Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can. Then slowly lower it back to your bottom leg.
Do two sets of 10 repetitions on each side, but work up to doing 20 reps each side in a single set.

No Equipment Necessary: Side Plank Leg Lift

FitSugar — Tue, 21 Oct 2008 13:00:00 -0700

I love exercises that work multiple areas of my body. These kinds of moves are usually challenging so you never get bored doing them, and you can feel them working immediately so you're more apt to add them to your routine. This exercise will target your shoulders, waist, abs, and thighs. It's tough to balance at first, but once you start including this move in your strength-training sessions, you'll feel more stable and stronger. Then you can begin to add more reps.

To find out why two arm positions are pictured above, just read more.

You can do this move two different ways, as I've shown above. Either place your left elbow on the ground, or to make it more difficult, place your left hand on the floor.
Now straighten both legs out so that your body is in one straight line, and you're balancing on the outside edge of your left foot. Flex both feet if you can and rest your right hand on your hip.
Keeping your spine lengthened and your abs engaged, lift your right leg up as high as you can. Then slowly lower it back to your bottom leg.
Do two sets of 20 repetitions on each side.

Weekend Workout: 1-Legged Core Exercises

FitSugar — Sat, 03 Oct 2009 03:00:04 -0700

Weekends are often jam-packed with traveling, errands, spending time with friends and family, and house chores, which means you can't always fit in a regular workout. So here are some strength training moves you can squeeze in when you have a few minutes. They don't require any equipment so you can do them anywhere. The first move will tone your glutes and hamstrings, the second targets your upper body, and the third move is great for your thighs and abs. Complete each move in this order, and repeat for a total of three times.

Reverse Elbow Plank
With Leg Lifts

One-Legged
Dolphin Dive

Side Plank Star

Still itching for more? Check out these Weekend Workouts to learn how to tone other areas of your body.

How to Strength Train With a Balance Board

FitSugar — Wed, 12 Aug 2009 08:00:05 -0700

If you belong to a gym, you may have seen this weird UFO-looking piece of equipment lying around. It's known as a balance board. When used for strength training exercises, it's a great tool for runners, skiers, tennis players, and yogis because it helps improve coordination and balancing abilities. It can also help target weak areas such as wrists and ankles that are often overlooked. There's no way around it - a balance board will work your core as well.

Also called wobble boards, they can be circular in shape, like the one shown, or rectangular. Since the platform is a lot larger than the base that touches the ground, once you place any body part on the board, the rest of your body is forced to engage in order to hold yourself up. That means you end up using multiple muscle groups at once.

To learn some basic exercises you can do that utilize the balance board keep reading.

Strike a Yoga Pose: Sage

FitSugar — Mon, 27 Apr 2009 03:30:00 -0700

There are so many variations of Sage pose - Beginner's Sage, the tougher Sage Tree, and the even more difficult Half Bound Lotus Sage. Now you're ready for this challenging full variation known simply as Sage. It requires extreme balance as well as flexibility in the hips and hamstrings.

Sanskrit Name: Vasisthasana
English Translation: Most Excellent Pose
Also Called: Sage, Side Plank, or Split Sage

To learn how to do this advanced pose read more.

Begin in Downward Facing Dog pose. Step both feet together so your big toes are touching.
Now move your right hand over to the left six or so inches so it's at the upper center of your mat.
Step your right foot forward two inches, and plant the sole of your right foot firmly on the mat so your toes are pointing to the left.
Then roll over to your right side and lift your left hand off the mat, coming into a side plank. Lift your left leg up bending your left knee and hold on to your big toe with the first two fingers and thumb of your left hand.
Stay here balancing, or work on straightening your left leg completely. Try to keep your shoulders, spine, and hips in one straight line, and gaze toward your right toes. Engage your right fingertips to take some pressure out of your wrists. Stay here for five deep breaths, trying to keep your core strong and the pose steady.
Release hold of your left foot and place your left hand back on the mat. Move your right hand back where it was near the top right corner of your mat. Separate your feet so you are in a top of a push-up position (what I call Plank). Now take a vinyasa and come back to Downward Facing Dog. Then do this pose on the other side.

Strike a Yoga Pose: Sage Half Bound Lotus

FitSugar — Mon, 06 Apr 2009 08:00:00 -0700

Balancing poses are really fun to try and they also perfect your posture and muscle control. After trying Beginner's Sage and Sage Tree, I think you're ready for a more challenging variation: Sage Half Bound Lotus. If the name makes it sound challenging, that's because it is. The challenge is part of the fun.

Sanskrit Name: Vasistha Ardha Bada Padmasana
English Translation: Sage Half Bound Lotus Pose

To learn how to do this pose read more.

Begin in Downward Facing Dog pose. Step both feet together so your big toes are touching.
Now move your right hand over to the left so it's at the upper center of your mat.
Step your right foot forward two inches, and plant the sole of your right foot firmly on the mat so your toes are pointing to the left.
Then roll over to your right side and lift your left hand off the mat, coming into a side plank. Lift your left leg up bending your left knee and use your left hand to pull your heel in front of your right hip so it's in Half Lotus. Reach your left arm around your lower back and hold onto your left big toe. Gaze toward the ceiling. Engage your right fingertips so you can take some pressure out of your wrists. Stay here for five deep breaths, trying to keep your core strong and the pose steady.
Release your left hand back to the mat and move your right hand back where it was near the top right corner of your mat. Separate your feet so you are in a top of a push-up position (what I call Plank). Now take a vinyasa and come back to Downward Facing Dog. Then do this pose on the other side.

Recession Proof Your Workouts With These 6 Moves

FitSugar — Tue, 11 Nov 2008 12:00:00 -0800

There is no need to go to the gym to work out or own hand weights for that matter. So if you just ended your contract with your gym, there are many moves that work your entire body, and to do them all you need is you. Here are some of my favorite exercises that require absolutely no equipment. The top three moves will work your upper back and arms, and the last three will work your booty and legs.

1-Legged Push-Up	1-Legged Dolphin Dive	Kicking Elbow Plank
Reverse Elbow Plank With Leg Lifts	Standing Booty Straight Leg Kicks	Balancing Side Plank Leg Lifts

If you're interested in seeing more moves that will strengthen your body and are kind to your wallet, then check out these exercises that require no equipment.

Fire Fighter Workout: Part III

FitSugar — Thu, 17 Jan 2008 08:45:00 -0800

If you tried the fire fighter workout that I posted earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the core/cardio portion of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:

CORE/ABS (PART 1) Note: Repeat core/abs (part 1) and cardio circuits (part 2) consecutively, resting 30 seconds in between.

Toe taps: Lie on your stomach. Raise your body, then come to a rest on your forearms. In the plank position, lift right leg slightly above floor and bring it out about 45 degrees. Return to starting position. Alternate legs. 30 seconds.

Fire hose bridge: Start in plank, resting on your forearms. Lift right arm and bring across body, touching your left side. Return to starting position. Alternate arms. 30 seconds.

Leg raises: Lie on back with hands underneath you. Lift both legs 90 degrees. Lower and repeat. 30 seconds.

Flutter kicks: Lie on your back with hands underneath, raise legs 30 degrees, hold and kick both legs quickly. 30 seconds.

Plank: Lie on stomach. Raise your body, then come to a rest on your forearms. Keep your back straight. Hold 30 seconds.

For the cardio portion read more.

CARDIO (PART 2)

Hose push: (In lieu of a fire hose, use a 45-pound weight plate on a mat.) Place hose on floor. Get behind the hose and push it 15 to 25 yards.

Body builders: Stand with feet shoulder-width apart. Drop down to crouch position. Push legs out. Bring legs back and pop back up to starting position. 30-60 seconds.

Power mountain climb: Start in raised, push-up position. Bring right knee up to chest. As the knee comes down, bring left knee up. Do 6 sets of 10 slow climbers and 10 fast climbers.

Fire power bridges/push up walk: From a push-up position, move your right arm forward, then the left. Walk 10 yards down, 10 yards back.

Rest for 2 minutes.

Be sure to check out part one and part two of the fire fighter workout series.

Source

Pilates Move: Leg Pull Back

FitSugar — Wed, 09 Apr 2008 11:45:00 -0700

Here is a Pilates move to work your entire being – abs, arms, core, hip flexors, and legs – called the Leg Pull Back (or Leg Pull Up). It is challenging and fun and a whole new take on the plank because here your back is to the ground. How's that for turning the move inside out.

Here's how you do Leg Pull Back:

Reverse Plank

Start by sitting with legs out in front of you, heels together, spine long and palms by your pelvis with finger tips forward.
Lift pelvis off the ground, until your body forms a long line from the shoulders to the feet. Go ahead and point those toes.
Feel inner thighs squeeze toward one another, with abs pulling toward spine.

With Kick

Keeping your plank stable, inhale and kick your right leg up as high as you can, without breaking at your waist.
Pressing your left leg into the floor with help keep you stable.
Exhale, flex through your foot and slowly lower your right leg reaching through your heel.
Repeat kick with the left leg. Repeat each side three more times for four sets.

Remember to keep your chest open, shoulders down, and neck long - don't sink into your shoulders. If this feels hard on your wrists, lower yourself pelvis down between sets.

At Home Cardio Moves

FitSugar — Wed, 11 Feb 2009 14:13:12 -0800

Winter is upon us making it difficult to exercise outside. That is where the gym comes in handy, but if that is one expense you have trimmed from your budget, check out these at home cardio moves. They will get your heart pumping and lift your spirits even though it is cold and dreary outside.

Small sprints – Think of these like mini killers
Jumping jacks – A classic move known for elevating your heart rate
Jump rope – If you don't have a rope, jump with a pretend one
Skipping – This childish form of locomotion is great for your legs and heart rate
Mountain Climbers – Like running in place while in the plank position (for a description click here)

I have plenty more moves, so read more

Jumping Squats – Classic plyometric exercise to get your heart rate going and going
Jumping Lunges – Add some lift to your lunges and switch your legs in the air
Step ups – The higher the step/bench the more your legs will work
Squat Thrusts – I grew up calling these burpees and loving them
Shadow Boxing – Jab to the front and the side and keep your heart rate up by moving your arms

You can design a workout mixing up these elements. Alternate exercises every 30 to 60 seconds. Add some strength training moves and you'll have a circuit.

If you have an easy at home cardio move you'd like to share, tell us all about it in the comment section below.

Source