FitSugar

The Fitness Goal You Can Accomplish Before 2012

Self — Wed, 28 Dec 2011 14:23:44 PST

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

"Make your last set the one that counts," the instructor cued us during last night's workout. And while the last things my arms wanted to do was another bicep curl, ending on a strong note not only made me feel extra accomplished, but it's that extra push towards sculpting a slim, strong bod.

So while we've only got four days left before the end of year, end on a high note by crossing a fitness goal off your to-do list. Your challenge: perfect a squat. (We know it's one of your least-favorite moves, but maybe this'll change your mind!)

"The squat is what we call a functional exercise. If you can practice doing it properly in your workout routine then when you have to do it in everyday life it becomes easier and you're less likely to get injured as you age," says NY-based fitness expert Melissa Paris. "You don't even realize but you are already squatting every day: when you go to the bathroom, when you pick something up off the floor or when you get up and down from your office chair."

Read on for tips on how to perfect the all-important squat.

Get the Bod: Victoria Beckham's Legs

Zelana Montminy — Thu, 15 Dec 2011 13:15:06 PST

Victoria Beckham has more than a great fashion sense - she's got great gams, too. Check out these three leg-toning exercises we learned directly from her trainer, Ronald Jean. Watch the video for the deets on these multitasking moves, and then be sure to work them into your workout routine.

Strength Training No-Nos: What Not to Do When in Squats

Susi May — Tue, 13 Dec 2011 12:02:53 PST

No matter your fitness passion, from snowboarding to CrossFit, you likely do squats in your sweat sessions - they're a fitness staple. Sometimes, the more simple the move, the more careless we become when doing it, and before you know it you have sloppy squats. Here are four common mistakes that plague the standard squat. Next time you head to the gym, take a little time to get back to basics and run through this list. Not only will these corrections make the exercise more effective, but they prevent injuries too.

Mistake: Weight Too Far Forward
To take care of your knees and really engage your glutes, keep your weight in your heels. You should be able to freely wiggle your toes as you sit back into your squat. Weighting your heels also keeps the knees from moving beyond your toes, which can seriously strain that joint.
The Fix:
Practice squatting with a stable chair or weight bench behind you, and aim to lower your booty onto the front third of the seat - quietly and with control, no plopping down. This will help you shift your weight far enough back to truly challenge your glutes.

Mistake: Leaning Forward
When squatting, you want to keep your torso fairly upright, but tight hips can pull the upper body forward, straining the knees and the low back. Leaning forward also interferes with your ability to go deep in the squat, decreasing the amount of work for your backside.
The Fix:
Before a strength training session, do a dynamic warmup to open the front of the hips. Walking lunges work well as an active stretch for the tight hip flexors. To keep your torso upright, use an exercise ball at the wall for your squats and single leg squats too. Here are details on how to set yourself up for ball squats at the wall - just make sure you're going deep enough into the squat so your thighs are parallel to the ground.

Keep on reading for more about squats after the break.

7 Ways to Work Your Lower Body With Squats

Leta Shy — Thu, 10 Nov 2011 01:11:18 PST

Squats - you love 'em or you hate 'em, or you love to hate 'em. In any case, they are a simple, effective, and versatile move to have in your workout arsenal. Squats work your lower body, from your calves to your hamstrings, glutes, quads, and lower back. They help prevent injuries that can be caused by imbalance or overuse, and they also help with your balance. And they're easy to do anywhere! Whether you are new to the squat world or are bored with your normal workout, here are some squat variations to add to your routine.

Marisa Miller Loves Squats - Do You?

FitSugar — Tue, 18 Jan 2011 10:15:55 PST

It might be hard to believe that swimsuit model Marisa Miller, February's cover girl for Shape magazine, was mocked in high school for the shape of her booty. Her nickname was "bubble-butt" - ouch! She even refused to do squats in volleyball practice for fear of increasing the size of her derriere. Things sure have changed! The former Victoria's Secret angel now loves her backside and embraces the power squats, saying:

"I love my butt and want to make sure it stays where it is. I was just talking to that same friend and we were laughing because now all we want to do is lots of squats to keep our rear ends curvy and feeling strong."

Where do squats stand with you?

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.

Learn to Love Squats: 5 Places to Squeeze 'Em

FitSugar — Thu, 02 Sep 2010 05:50:38 PDT

I once had a trainer who couldn't help himself from chanting, "An idle minute is a minute wasted." Given, his job is to keep bodies in motion and lifting weights, but he's got a point. When I'm at home sitting on the couch, I can hear his voice as I urge myself to do squats or other exercises during commercial breaks. While those moments in front of the tube are priceless, there are plenty of other unusual places you can squat it out, too. Come check them out!

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 Physical: Garden

FitSugar — Sat, 01 May 2010 03:00:14 PDT

I love gardening! It's a great way to spend quality time in the great outdoors and to play in the dirt, plus you can burn some serious calories. Gardening solo can be quite meditative, but getting the entire family involved in yard work is not only more fun, but it's way more productive- my girls love weeding and relocating the worms they find in the process.

Here are a few similarities I see in gardening and gym time:

Digging holes and turning compost feels like lifting weights.
Raking feels an awful lot like a rowing machine with some added oblique work with that twisting.
Pushing a lawnmower is similar to walking on a treadmill but with added upper body work.
Pruning with loppers is a serious arm workout, especially when working overhead.
Weeding and squats seem like a match made in heaven - remember to bend at your hips and not round your low back!

Vigorous gardening for an hour burns about 300 calories (depending on your weight and how intensely you dig).

Do you garden? Tell me what you're planting. I just put in two raspberry bushes and am hoping for some sweet berries in Autumn.

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!