FitSugar

Weekend Workout: Biceps, Triceps, and Deltoids

FitSugar — Sat, 15 Aug 2009 03:30:00 -0700

If you're looking for a quick workout to target your upper arms, give this strength-training routine a try. You'll need a resistance band, a set of dumbbells, and a mat. Repeat all three exercises for a total of three rounds.

Resistance Band
Hammer Curls

Balancing Tricep
Kickback

Bent Over
Lateral Raises

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

Push-Up Variation: Add In a Superman

FitSugar — Tue, 11 Aug 2009 12:30:01 -0700

Push-ups strengthen your upper body, and here's a variation that will also work the muscles in your back - just add in another no equipment necessary move, the superman.

Music: "Two of Us" by Aimee Mann and Michael Penn

To learn how to do this exercise, read more.

Begin on your belly in the superman, or X position, with your arms and legs out wide.
Inhale and lift your head, arms, chest, and legs off the floor, like Superman.
Then as you exhale, lower your body and plant your palms and feet on the floor. Inhale to straighten your arms and lift into plank position (top of a push-up). Hold here briefly, then exhale and bend your elbows behind you as you lower down.
This counts as one repetition. Complete 20, or as many as you can in one minute.

Push-Up Variation: Elevated Push-Up

FitSugar — Thu, 14 May 2009 13:00:00 -0700

If you're looking to tone up your upper body for the Summer, you've got to become friends with the push-up. There are so many variations to isolate certain muscle groups, and make your push-ups more exciting and challenging. Here's another variation to try. You'll need one block or dumbbell for this one.

"Beautiful Dawn" by The Wailin' Jennys

Come onto your hands and knees so your hands are shoulder-width distance apart. Elevate your right hand so it is four or six inches off the ground. I like to use a block, but you can also use the edge of a dumbbell.
Straighten your legs out behind you so your torso is in one straight line. If it's difficult for you to do classical push-ups like this, then rest your knees on the floor.
Inhale as you bend your elbows out to the sides and lower your chest toward the floor. As you exhale, straighten your arms. If this is too difficult, rest one or both knees on the floor.
Complete 10 push-ups (or as many as you can) with the right side elevated, then switch sides.

Push-Up Variation: Grasshopper Push-Up

FitSugar — Thu, 30 Apr 2009 14:30:00 -0700

To tone up your upper body for strapless dress and tank top season, push-ups are my favorite. I love that you don't need any equipment to do them, and they're so effective that it only takes a few reps before you start feeling it. Here's a challenging variation that will also increase flexibility in your lower back.

Music: "Every Ghetto, Every City" by Lauryn Hill

To learn how to do this exercise, read more.

Come into plank position (top of a push-up), with your hands under your shoulders, and your body in one straight line.
As you bend your elbows out to the side and lower your torso toward the floor, step your right leg through the space between your left hand and foot, and cross it all the way over to the left side, resting on the outer edge of your foot. Keep your leg straight if you can.
As you straighten your arms, step your right foot back so you're in plank position once again. Now lower your body and cross your left leg over to the right side. Straighten your arms and come back to plank position. This counts as one rep.
Complete as many reps as you can. Don't be discouraged if you can't do too many, since this is a really challenging exercise.

Try It: Triple Clap Push-Up

FitSugar — Sun, 04 Jan 2009 03:30:00 -0800

Push-ups are the one exercise I always try to do when strength training. How about you? You only need to do a few and already you start to feel it in your upper arms and back. There are some great variations such as the T Push-Up, One Elbow In, One Elbow Out, and Chair Push-Ups. Tired of those and looking to try something new? Then give this Triple Clap Push-Up a whirl.

Yeah, OK, maybe your upper body isn't quite there yet, so get a little help from an exercise ball. Lie on your belly on top of the ball and roll forward so your hands are under your shoulders. As you push off the ground and lift your hands up, you'll rock back slightly and be able to clap three times before landing on the ground again. It's a fun exercise that works your upper body a little differently than regular push-ups.

Home Work: Stand on the Wall

FitSugar — Tue, 23 Sep 2008 16:00:00 -0700

I find it exhilarating to get a new perspective on the world, especially on days when I am feeling a little low energy. Going upside down is great fun and it builds your shoulder, upper back, and arm strength. Inversions can be a little tricky, but this handstand variation takes advantage of the stability provided by a wall.

For more detailed instructions and how not to do this handstand, read more.

The most important thing about this exercise is to have your hands in the right position. You want them directly under your shoulders. To help measure the correct distance, sit on the floor with the soles of your feet planted against the wall. Look at where your bum is and that's where you want to put your hands. So carefully turn over and place your hands flat on the floor, shoulder width apart.
Now place one foot on the wall and then the other. Your feet should be touching, and your legs should be perpendicular to the wall, parallel to the floor. You'll know you're doing it right when you feel all the weight of your body in your arms. If you're not sure if your legs and arms are in the right position, have someone look at you doing this handstand. See below, the legs are too high in the photo on the left, and they're too low in the photo on the right. Also make sure your arms are not way out passed your head.

Stay like this for 30 seconds if you can, and when your shoulders and arms can't take anymore, walk your feet back down to the floor.

Fit's Tip: If your wrists begin to hurt, then press your fingertips firmly into the floor to relieve some of the pressure. If it becomes unbearable, then stop all together. It'll take some time to build strength in your wrists so work on this exercise a little at a time.

Push-Up Variation: One Elbow In, One Elbow Out

FitSugar — Tue, 16 Sep 2008 10:00:00 -0700

Push-ups are one of the best exercises known to woman. They require no equipment, are quick to do, and target your upper arms and back beautifully. If you start incorporating push-ups into your regular workouts, you'll definitely notice a change. You'll feel stronger and your muscles will have more definition. There's no reason you have to stick to the basic push-up though. I like throwing variations into the mix, like the Push-Ups with a Partner, T Push-Up, and Push-Up with Tuck Crunch, to work my muscles differently and to avoid injury from repetitive movements.

Check out this variation. One elbow is against your body, and the other arm is in a regular push-up position. This move helps you focus on working one shoulder at a time.

Music: "Chilled Out Ambient Grooves" by Cafe del Mar

For a detailed description of how to do this push-up read more.

Begin in a push-up position, either with your legs straight out (traditional), or with your knees resting on the floor (modified). Your hands are directly under your shoulders.
From here, step your right hand out a few inches. When you lower down, your left elbow bends straight back, brushing the side of your body, and your right elbow bends out to the side. Yes, you should feel this more in your left shoulder. Then straighten your arms.
Repeat this one to ten times on this side, then step your right hand back in slightly, and move your left palm out a few inches, and do one to ten more on this side.
Take a break (I like to rest in Child's Pose), and then do another set. Rest again, then do a third set.

Another Reason to Weight Train: Reduce Neck and Shoulder Pain

FitSugar — Tue, 02 Sep 2008 10:00:00 -0700

If you've been relying on cardio as your main form of exercise, it's time you think about stepping it up, especially if you suffer from neck and/or shoulder pain.

Recent research has found that women with work related neck pain (often a result of poor posture from sitting all day) experienced significant relief by regularly practicing strengthening exercises that work the neck and/or upper back. So add resistance exercises such as reverse flies, lateral raises, and rows to your plan and you'll not only tone your upper body, but you could also reap the benefits of being free of aches and pains in the long run.

Source

Which Upper Body Exercise Do You Love the Most?

FitSugar — Wed, 30 Jul 2008 04:30:00 -0700

Ahhh . . . the tank tops and halters of Summer. These lovely and cooling fashions require a little attention to the upper body. I tend to find strength training for the arms and back enjoyable. I like to work my triceps with Tricep Dips, my upper back doing Seated Rows, my chest and shoulders doing Chest Presses, and I throw Balancing Push-ups in the mix to strengthen my overall upper body, core, and arms. Out of all these exercises . . .

No Equipment Necessary: Two-Minute Headstand

FitSugar — Tue, 17 Jun 2008 14:30:00 -0700

So you've never tried a headstand in your life or you can't balance whatsoever. That's OK. This exercise is all about working your shoulders and upper back and doesn't have much to do with balance. You can do it against a wall so you don't have to worry about falling over, and you can focus all your attention on working your muscles. You'll be feeling this one tomorrow, for sure.

Music: "Salva Me" by Libera

It's important to take this exercise one step at a time. Once you master each step, you can move on until eventually you're balancing upsidedown and holding the headstand on your own. For a detailed description of how to conquer this headstand read more.

Sit on your heels in front of a wall. If your floor isn't carpeted, place a mat down to cushion your head. Interlace your fingers and place your elbows on the ground, bringing your lowest pinky in front of the other pinky, forming a semicircle with your hands.
Place the back of your head against your palms and the top of your head on the floor, so your skull is vertical with the floor. Once your head and forearms feel stable, straighten both legs and walk you feet towards your face as far as you can. Staying here will still work your upper body.
Once you feel ready, lift one leg up, bend your knee, and place your toes on the wall. Feel free to stay here, getting used to being upsidedown, or you can lift your other leg up and place that foot on the wall. You can hold this for two minutes or straighten your legs, allowing the wall to support you. Stay here, feeling the weight of your entire body in your shoulders and back.
If you have your heart set on doing a headstand without a wall then the next step is to move one of your heels off the wall, so your ankle is right over your hip. Then work on moving your other foot off the wall. The wall is there for you if you start to lose your balance.
Wherever you are, try to hold it for two minutes straight. It'll feel really intense, your muscles may quiver and they'll definitely burn a little. Just keep breathing.
After two minutes, slowly release your feet back down to the floor. Lower your head to the ground so your arms and spine take a little rest. When you're ready, keeping your chin tucked, gently lift your torso up. Your head and neck may feel a little tight, so take your time and lift your head when you're ready. Gently turn your head from side to side and do some leisurely head rolls.

Fit's Tip: When doing this exercise, if you start to feel pain in your neck, spine, or anywhere else, release your feet back to the floor immediately.