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No Equipment Necessary: Walking Elbow Plank

FitSugar — Tue, 28 Jul 2009 05:50:49 -0700

If you liked taking your elbow plank for a walk, here's another variation. It's an effective exercise that will strengthen your arms, upper back, and core. Add it to your strength-training routine the next time you work out, and it won't take long before you feel this one working.

To learn how to do this move, keep reading

Take Your Elbow Plank For a Walk

FitSugar — Wed, 15 Oct 2008 08:00:00 -0700

When you're working out, getting to the core of the matter doesn't always mean being static. Yes, holding an elbow plank will work your core, but to really fire it up, take those elbow planks for a walk. The challenge of moving your body forward and backward, as well as side to side, works your abs, back, and arms nicely. Plus it is more functional, meaning when you add motion to your planks, the movement pattern translates more closely to moves you do in your regular life. Strength training this way also helps prevent injuries. I learned this move at the Nike Women's Media Summit, and I really felt it in my abs. I may never do another sit-up again. Only kidding! But try it out and you'll see what I mean.

To see how to walk your plank, just read more.
First off, I know walking on your elbows doesn't sound all that comfy, so make sure you have some padding. If you have a yoga mat, just double it up at the front.

Start in an elbow plank, with your elbows directly under your shoulders. Your palms should be flat on the ground and in line with your elbows. Pull your abs toward your spine and reach through your heels to activate the back of your legs.
Walk about half an inch forward with your right arm. Your feet do not move. Walk the left arm forward so it is even with the right arm. Walk back a half inch with right elbow, and then your left.
Now repeat starting with the left elbow, taking one step forward with each arm and one step back.
Next you will step your right arm to the right about a half inch. Then bring your left arm a half inch to the right as well. Return to starting position, stepping first with the left arm and then with the right. Once again your feet should not move.
Reverse directions and step the left elbow to the left, with the right arm following. Then return to back to center stepping first with the right arm and then with the left.
Now add another two steps in each direction. Walk forward right, left, right, left and then backward right, left, right, left. Repeat starting forward with the left arm. Walk backward starting with the left.
Walk to the right for four steps. Return to center and repeat walking to the left.
Push back into a Downward Facing Dog and hold the pose for five breaths. Then repeat the series two more times.

Aside from working your core and your arms simultaneously, another reason to love this exercise is that it works in two planes, which will help increase your overall fitness level.

Get on the Ball: Circling Plank

FitSugar — Wed, 11 Nov 2009 03:47:57 -0800

Plank is one of my favorite exercises because it really targets your upper body and core. Plus there are so many challenging variations such as plank jumping jacks and walking elbow plank, so you mix up your routine and never get bored. Here's another variation that will really work your lower abs, so grab an exercise ball and give it a try.

Music: "Faith I Do Believe" by Rusted Root

For detailed instructions on this move, keep reading

You Asked: Issue With Inversions

FitSugar — Fri, 18 Sep 2009 05:50:02 -0700

Hi Fit,
I have been practicing yoga on my own for years, and I love it all . . . sun salutations, backbends, forward bends, you name it . . . except for the inverted poses. Despite my best efforts, I have never been able to get into them! Can you recommend any exercises to strengthen my upper body so that I will be able to do them, or do you have any other tips to help me take my practice to the next level? Should I have someone help me? Any advice you can offer will be much appreciated!
Thanks,
secrethoughts

In my yoga classes, inversions are the poses most people have problems with, so you're not alone. They require balance, strength, and most of all the guts to be upside down. I believe it's possible for all healthy people to do them, so to hear my tips on how to get yourself there, read more.

Strengthening your upper body is a great way to feel stronger when inverted. I recommend regularly doing all variations of push-ups, the challenging Walking Elbow Plank exercise, and Dolphin Dive. I also recommend practicing Crow pose since it will also work your balance.

Flexible hamstrings are also helpful, since they allow you to walk into the inversion. This is much better than jumping into it, which makes you more likely to lose your balance and not be able to hold the pose. So also incorporate Tipover Tuck and Seated Straddle into your stretching routine.

When you're ready to go upside down, start off with the easiest inversion, Tripod Headstand. It's normal to feel nervous that you'll fall, so practice in front of a wall (with your head about eight inches from the wall). Place your head and hands on the mat, straighten your legs, and walk them in as close as you can toward your head. This is considered an inversion even though your feet aren't in the air. If you're feeling ready, rest your knees on your triceps, coming into Tripod Balance. From here, you can work on lifting one leg at a time into the air. If you're in front of a wall, you can easily place your feet on it for support. As you feel more brave you can lift your feet away from the wall and try balancing on your own.

My best advice is to keep practicing and don't give up. As you become stronger and more confident, Tripod Headstand will become easier for you. Once you master that variation, you can move on to other inversions including headstand variations, forearm stand, and handstand. And if you have access to a yoga studio, taking classes and getting one-on-one help from the instructor will help you master inversions even faster.

Fitness Tips For the Well-Endowed

FitSugar — Tue, 17 Mar 2009 10:00:00 -0700

A good friend of mine was talking about trying to lose weight, and I suggested we go for a run together. She shook her head and pointed to her chest. "Not with these girls," she said. I realized that many women swear off running and working out because they're well-endowed. Being full on top shouldn't stop you from anything, so here are some tips.

Support your "girls" with a good sports bra. There are great companies like Moving Comfort and Title Nine that cater specifically to women who are a bit more busty. Bras range in price from $30 to $60, but it's well worth the dough. They'll not only cover up your cleavage, but they'll prevent excessive bouncing, which as you know, can be very uncomfortable.

For a couple more helpful tips, read more.

Wear a sport top that has a shelf bra attached to it - yes, wear it over your sports bra. Often, a sports bra alone won't do the trick for high intensity activities such as running and jumping rope.
If your large chest causes back pain, which in turn makes your back hurt even more when running, choose a type of cardio exercise such as hiking, bike riding, swimming, or speed walking that requires less jumping movement.
Work your core. Since you have extra weight in your upper torso, you'll need a strong back and abs to support it. Do some elbow planks and back strengthening moves at least three times a week. This will help prevent back pain.
Since a bigger chest can also cause poor posture, try yoga and Pilates to learn moves that will encourage you to lengthen your spine.
If you're too self-conscious about bouncing at the gym on the treadmill, just up the incline on the machine and walk uphill instead. Not only will it get your heart rate up without running, but it'll also tone your thighs and buns beautifully.
If you're self-conscious about people ogling you while exercising, choose less crowded areas to work out. Fitness classes are great since most participants are too busy sweating to look around the room. Woodsy trails and bike paths are also good options since they're usually less populated, and you can do your thing without seeing too many people. Working out with a group of friends outdoors may also help you feel like there's less attention on you.

If you have any more tips, please share them in the comments section below.

Fire Fighter Workout: Part IV

FitSugar — Mon, 21 Jan 2008 08:30:00 -0800

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

ARMS (Note: Repeat arms and core/abs (part 2) circuits consecutively)

Triceps extension: Stand on resistance band. With arms raised and elbows by your head, hold the band's handles behind your head. Raise them over your head, and then back down. 30-60 seconds.

Fire curls: Stand on resistance band with both feet, arms at sides. Bend arms at elbows and raise to shoulders. Lower. 30-60 seconds.

Lateral extensions pulse: Stand on resistance band with arms raised to the sides (palms down). Lift arms a few inches, then lower. As fast as you can for 30 seconds.

Reverse ax chop: Stand on resistance band with both feet. Hold the band in front with arms locked. Reach back over your right shoulder with both arms as if you were raising and swinging an ax. Alternate between shoulders. 60 seconds.

To see the core/abs portion read more.

CORE/ABS (PART 2)

Bicycle crunch: Lie on back with legs raised and bent. Move your legs in a bicycle motion. Alternate opposing elbows to knees. 30 seconds.

Cross-legged crunch: Lie on your back with legs raised. Cross right leg over left knee. Contract abs and bring left elbow toward right knee. 30 seconds. Alternate knees and elbows. Repeat for 30 seconds.

Upright toe touches: Lie on back. Raise legs and bring fingers as close as possible to your toes. 30-60 seconds.

Superman: Lie on stomach. Raise your arms and legs off the ground. Hold 30-60 seconds.

Side plank crunches: Lie on your right side. Raise up, using your forearm for support. Lift right knee toward your chest, and then bring it back down. 30 seconds. Alternate sides. Repeat for 30 seconds.

Hose push: See previous post. Push 25-to-35 yards, 3 to 4 reps.

Source

Wedding Planning Mania on FitSugar: Round Up

FitSugar — Fri, 27 Apr 2007 14:30:00 -0700

If you are planning your wedding, you are probably planning your wedding fitness routine too. So let's review a few exercises you can do to get your arms and abs ready for the big day:

Elbow plank and the side elbow plank
Side push-ups
Your basic push-up

working out is a great way to chill out

walk like Eva Longoria

helpful pod casts

time for yourself

For chilling out with your fiancé, you can try couples yoga. There is a lot of trust and strength involved in many of the poses, and please do them in a safe and soft environment.

If one of the things that is stressing you out is your skin, these tips and products on how to deal with bacne might relieve some of your stress.

What ever you do, do not forget to order your aromatherapy bubbles for your big day.

Oh and another thing, you are never fully dressed without your smile.

Get on the Ball: Forearm Stand into Scorpion

FitSugar — Thu, 25 Oct 2007 15:15:00 -0700

Getting into Scorpion pose from Forearm Stand requires incredible upper body strength, a flexible back and good balance. If you use an exercise ball, it makes this pose so much easier to get into.

Music: "Deva Loka" by Drala

If you want a more detailed description read more

Lay your belly on the ball and walk your hands out so they're directly under your shoulders in plank position.
Drop your forearms down to the ground so your elbows are under your shoulders and keep your gaze forward between your hands.
Let the weight of your body fall into the ball and keep your upper body stable and strong. When you're ready, lift your legs up and work on bending your knees.
Continue lifting your head and dropping your feet. Stay for as many breaths as you want and then kick your legs back towards the floor. Walk your hands in towards the ball and drop your feet down.

Fit's Tip: Really concentrate on keeping your forearms parallel because if your elbows start to slight out passed your hands, you may end up with a face plant on the floor (which I can tell you from experience does not feel good).