FitSugar

Take Your Elbow Plank For a Walk

FitSugar — Wed, 15 Oct 2008 08:00:00 PDT

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.

The Fastest Way to Lose Belly Fat

Shape — Thu, 19 May 2011 04:30:50 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: crunching is not the most effective abs workout. "Crunches work only the muscles on the front and sides of your abdomen, but it's important to target all the muscles of the core to get more defined abs - including lower back, hips, and upper thighs," says Lou Schuler, co-author of The New Rules of Lifting for Abs.

To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. "Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. "They also burn more calories than crunches because they work more muscles." Trade crunches for these three super-effective abs exercises from The New Rules of Lifting for Abs and you’ll be on your way to a perfectly toned, flatter tummy.

See the exercises and learn how to do them after the break!

The Gym-Free Interval Workout

Health — Fri, 16 Sep 2011 04:24:23 PDT

We are pumped to share one of favorite stories from Health.com here on FitSugar.

From the editors at Health.com

No time to rush to the gym for your daily workout? We've got you covered. From fab abs to thighs of steel, these easy to try-at-home exercises will have you looking and feeling great. This fun, 20-minute, equipment-free interval workout was created exclusively for Health by Crunch Gym’s regional group fitness director, Marc Santa Maria.

Hoppers
Hop from leg to leg and then hold your jump on the third hop: hop, hop, and hold; hop, hop, and hold. Continue for one minute.
After a 30-second break, repeat two more times.

Power Push-Ups
Start standing, bend at the waist, and put your hands flat on the floor. Walk your hands out to regular push-up position, do the push-up and walk your hands back to your feet. Stand back up. Repeat 10 times.

Health.com: 30-Minute Workout, No Gym Required

Step-It-Ups
Find a raised surface like a bench or stairs and count how many times you can step up and down in one minute. Be sure to alternate which foot steps up first. Repeat for a total of three sets, and try to beat your number of steps each time.

Touch & Squeezes
Get in push-up position. Bring your right knee up to touch your right elbow, and squeeze your abs in. Hold for a few seconds and do the other side. Repeat each side 10 times.

Health.com: The 7 Best Fat-Blasters

Chorus Line
Stand on one leg, raise the other leg, and bend at the knee, making the thigh parallel to the floor. Straighten the raised leg and hold. Repeat 10 times, making sure to point those toes. Then do the other side. For more stability, put one hand on a wall.

Check out the rest of the workout after the break.

Running Hills: Go From No Way to Give Me More

Jenny Sugar — Fri, 19 Aug 2011 10:15:55 PDT

There's an enormous hill by my house that I used to pass by and shudder. That is, until I went on a run with my hill-loving neighbor. Hills are intimidating, but they really do make us better runners. What doesn't kill us makes us stronger, right?

Here are some tips to make hills feel easier so you can start incorporating them into your runs.

When You're Not Running
When you're not running, cross-train with other types of intense cardio to strengthen your heart. Mountain biking, hiking, walking with the treadmill's incline pumped up - all at a vigorous pace - will do the trick. At first, it will feel like it's impossible to catch your breath, but as your body gets used to the physical demands, you'll be able to get through an intense workout without feeling like you're going to pass out.

Strong legs are also important because they propel your body weight forward when you're running up a hill. When strength training, focus on moves that target your calves, shins, quads, hamstrings, and booty like balancing side leg lift squat, reverse lunge, Superman booty lifts, calf raises, and elbow plank with donkey kick.

Keep reading to find out what tactics you can use during your run to make hills a breeze.

No Equipment Necessary: Walking Dolphin Plank

FitSugar — Tue, 28 Jul 2009 05:50:49 PDT

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

6 Moves to Say Goodbye to Lower-Back Pain

Self — Wed, 06 Jul 2011 05:37:54 PDT

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

We know planks and dead-lifts are great, but the real question is, how can they help relieve your aching back?

Back pain affects about 8 out of 10 people, according to the National Institutes of Health, and is one of the most common medical problems. It's costly too - in 2004, a team from Duke University found that treatment for back pain was estimated to cost nearly $26 billion annually.

A recent study from the University of Nevada found that those would walked backwards on the treadmill for 15 minutes three times a week reported less low back pain. But walking on the treadmill isn't the only option for relief; I asked Ian Hart, CSCS, co-creator of Back Pain Relief4Life and owner of EarthFIT fitness studio for simple at-home exercises that will strengthen the lower back, ease pain and help prevent injury in the long run.

Find out Ian's recommendation's after the break.