FitSugar

No Equipment Necessary: Side Plank Leg Lift

FitSugar — Tue, 25 May 2010 06:56:55 PDT

I love exercises that work multiple areas of my body; challenging moves never bore. Plus, you can feel the benefits of core strength work almost immediately. This variation on the side plank targets your shoulders, waist, abs, back, outer thighs, and glute meds (the gluteal muscle on the side of the pelvis that helps stabilize your hip joint).

Learn the details when you

Place your right elbow on the ground. Extend both legs out so that your body is in one straight line, and you're balancing on the outside edge of your right foot. Flex both feet if you can and rest your left hand on your upper hip.
Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than our top hip. Then slowly lower it back to your bottom leg.
Keep your waist up and lifted and don't sink into your bottom shoulder.
Do three sets of 15 to 20 repetitions on each side.

Multitasking Move: Side Plank Star

FitSugar — Tue, 10 Feb 2009 13:00:00 PST

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

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.

Inversion Issues: How to Remedy Common Shoulderstand Complaints

Jenny Sugar — Fri, 25 May 2012 00:14:27 PDT

You're loving your yoga class from Half Moon to Pigeon Pose, but as soon as you get to Shoulderstand, you're less than psyched. Although a basic - challenging, but basic - pose, Shoulderstand can put you at risk of strain and injury when done incorrectly. Turn this pose into your favorite by checking out these common complaints and ways to remedy them.

"I Can't Breathe"
If you're well endowed or carry extra weight in your belly, then gravity causes added pressure on the lungs and throat, making it tough to take in a deep breath. A supportive bra and fitted top can help, but if you still have trouble breathing, then changing how you do the pose will make a huge improvement. Instead of stacking your pelvis and feet directly over your shoulders, hinge at your hips slightly, pressing them away from your face so your feet extend slightly behind your head.

Still can't breathe? Try the Legs Up the Wall variation; rest your lower back on your mat or, to give your hips a little lift, rest your lower back on a folded-up blanket or flat bolster.

Continue reading to learn how to alleviate neck pain and feelings of imbalance while in Shoulderstand.

5 Ways to Challenge Your Tree Pose

Jenny Sugar — Thu, 26 Apr 2012 07:38:15 PDT

In celebration of Arbor Day this Friday, I can't help but think about the peaceful and majestic Tree pose. If you've mastered the basic pose already, here are some ways to challenge your Tree.

Arch: When doing the traditional Tree pose, balancing your torso straight over your standing leg allows you to stack your bones on top of each other to create a stable pose. Make balancing on one leg harder by leaning toward your bent knee, resting your forearm on your thigh, and gazing up toward the ceiling. Aside from strengthening your legs, you'll also feel a deep stretch on the side of your torso.
Twist: While in Tree pose, twist toward your bent leg, resting the opposite hand on the outside of your knee. Extend your other hand behind you and gaze over your shoulder for a nice spinal twist.
Stretch the upper back: Traditionally, the palms are pressed together in front of your heart center, or the arms are lifted overhead. For a variation, cross one elbow over the other and then bring your palms together, just as in Eagle pose. This variation offers a wonderful stretch for the upper back and shoulders.
Turn your Tree on its side: The next time you're in Sage (side plank), balancing on your hand and the outside edge of your flexed foot, lift the leg that's on top into the air, bend the knee, and - you guessed it - come into Tree. This variation, appropriately named Sage Tree, targets your upper body, core, and hips all at the same time.
Close your eyes: While in regular Tree, or while trying one of the above variations, try closing your eyes. It allows you to bring your awareness inward and focus on your breath, which can help you stay balanced.

7 Ways to Challenge Your Plank

Jenny Sugar — Fri, 20 Apr 2012 03:08:00 PDT

If you want to work your core, plank position (top of a push-up) is a great move. You'll not only feel it in your abs, but it works your back, arms, shoulders, and legs. Here are seven variations to make it even more challenging.

Get low: Instead of balancing on your hands in a straight-arm position, bend your elbows and lower onto your forearms into dolphin plank. This plank variation targets your core and arms even more. Be sure to engage your abdominals to prevent straining your lower back, and if it's too intense, lower one or both knees to the floor.
Get up, get down: Instead of holding in a straight-arm position or an elbow plank position, alternate between the two. To do the up-down plank exercise, begin in the basic plank position with arms and legs straight. Lower your right forearm to the floor, and then your left (now you're in elbow plank), then come back onto your right hand, and then onto your left. Repeat this for 10 reps, and then reverse directions, lowering the left forearm first and then the right and so on for 10 more reps. To effectively work your arms and core, keep your torso as still as possible and avoid rocking too much from side to side.

Keep reading for five more ways to challenge your plank.

5 Exercises to Ditch Arm Flab Forever

Shape — Thu, 19 Apr 2012 03:07:15 PDT

We are pumped to share one of our fave stories from Shape here on FitSugar. This week Shape turns to celebrity trainer Jay Cardiello for some help!

Ah, that infamous area along the back of your arms, the nemesis of so many women. How do you tackle the jiggle? First, I want to tell you what not to do, as people are often tempted to take the wrong course of action. And that is the concept of spot reducing, or lowering fat stores in one specific area of the body. It is essentially impossible to accomplish and should not be a part of your fitness regimen. Fighting arm flab requires more than just spot treatment!

In order to tone the backs of your arms, which is where your tricep muscles are, you have to remember this: specific exercises to increase your lean muscle mass will get you results, but you must also decrease your fat intake without risking too much muscle loss. (Sound familiar? Have you managed to lose fat, but still carry some extra bulk around the tricep?) So, to lose the wiggle and jiggle, be sure to eat a healthy balanced diet with proper nutrients; get at least six to eight hours of sleep so that your body can repair, recover, and build muscle; and consistently maintain your exercise program. And be sure to incorporate these five flab-fighting exercises into your workout routine.

The Ultimate Abs and Arms Workout

See Jay's arm workout after the break!

Maximize Your Push-Ups With These Tips

Jenny Sugar — Fri, 30 Mar 2012 11:27:14 PDT

Tank-top and strapless-dress season is almost here. If you're not ready to bare your arms and upper back, drop and give me 20! Push-ups are one of the most effective upper body exercises, but the traditional move, whether with straight legs or knees on the floor, only offers muscles so much. Here are some ways to add zest to your push-ups and get more out of this basic exercise.

Use an exercise ball: Instead of the floor, place your hands on a large gym ball. The instability of the ball means constantly shifting and readjusting your body to remain in a stable plank position. Having to do this will target your core and offer a greater challenge to the muscles in your upper body.
Change your hand position: Traditionally the hands are slightly wider than shoulder-width distance apart, and the elbows come out to the sides as you lower. Mix it up by walking one hand in a few inches, and as you lower, that elbow bends back behind you while the other elbow bends out to the side as it normally would. Or place both hands out wider to target the chest and shoulders. To work the triceps, place your hands together below the chest.

Keep reading to learn more ways to make push-ups more challenging.

Last Chance! An End-of-Season Workout to Up Your Ski Game

Leta Shy — Fri, 02 Mar 2012 16:14:27 PST

Even with this mild Winter, we've still seen our fair share of snow in the mountains. And while Spring is just around the corner, late-season storms around the country have given us the gift of fresh powder. If you're planning a snowy mountain weekend anytime soon, here's a circuit workout that works your core, lower body, and balance - courtesy of Erick Northrup, a district fitness manager at Crunch and avid skier - to keep in your workout rotation before you head to the slopes.

Get the workout after the break!

4 Moves to Say Goodbye to Saddlebags

Self — Wed, 08 Feb 2012 04:54:13 PST

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

If you're saddled with saddlebags, you probably think you got the short end of the family gene pool stick. But, lucky for you, those pesky fat deposits surrounding your hips, thighs, and butt are far easier to banish than, say, Great Aunt Hilda or your bossy big sister. "Saddlebags are largely determined by genetics, hormones, and age, but women can still affect the shape of their bodies through nutrition and exercise," says Rebekah Rotstein, a New York-based Pilates instructor who recently released the Pilates For Buff Bones DVD.

Not sure where to begin? Rotstein recommends utilizing large muscle groups rather than relying on spot training for fast results. "Pilates get results because it's a whole-body exercise program and works your muscles synergistically," she says. "Muscles aren't meant to function independently but as a team!"

Just remember to keep your expectations realistic. No workout in the world can turn you into Cameron Diaz overnight. "All women have padding at their hips, no matter how thin we are (even Diaz!)," says Rotstein. "It's what differentiates us from men and accentuates the curves you've got!"

To tone up those saddlebags fast, add these four moves to your regular workout routine. Check out the moves after the break.

Gym 101: Strength-Training Warmup

Susi May — Wed, 25 Jan 2012 15:12:55 PST

A solid warmup sets you up for a solid workout. When it comes to prepping for strength training, an active warmup primes the joints and muscles, prepping them for the heavy lifting. Lauren, my Equinox trainer, introduced me to these moves, and after a little light cardio - for me, it's five minutes running on a treadmill at a 6 mph pace, but the elliptical or a little jump rope would work - Lauren has me do three out of these five moves. Mix and match the exercises however you please, or do them all for a very thorough warmup.

Rocking Lunge
Give an active stretch to both your hips and hamstrings with the rocking lunge. Start in a deep lunge with your right leg forward; you can even bring your left knee to the floor. Straighten your right knee to rock your weight back and onto your left foot to lengthen the hamstring. Flex your right toes as you rock into the hamstring stretch. Return back to your deep lunge and repeat for a total of 10 times on each side.

Toy Soldier
A walking kick, the toy soldier stretches out the back of the leg, both hamstrings and calves. Step forward on your right foot, and kick your left leg forward, bringing your left toes toward your right hand. Step onto your left foot and kick the right leg, bringing right foot toward left hand. Take 20 steps total.

Keep reading for three more moves.