FitSugar

Kim Kardashian Gets Strapless-Dress Ready With This Move

Jenny Sugar — Fri, 19 Aug 2011 11:44:34 PDT

Like most brides-to-be, Kim Kardashian focused on toning her arms and back for her much-anticipated wedding. To shape her arms and upper back, Us Weekly reported that Kim is doing free-arm exercises, "where I'm changing the movements all the time." Instead of doing repetitive movements in a straight line as in a triceps kickback or a shoulder press, you continuously vary the angle and direction of your movements, making them more creative. For example, instead of doing a basic bicep curl where you draw the hand weight or resistance band toward your shoulder, you pivot from your elbow and slowly move your hand in different ways (like you're drawing in the air), which not only targets the biceps but also tones the forearms, triceps, and shoulders.

This concept reminds of how Shiva Rea approaches core work. Rather than doing basic crunches, she has you explore lifting and swaying your torso and legs in creative, dance-like ways. It may seem a little weird to have such free and seemingly unintentional movements, but they're actually really effective. It keeps your muscles guessing, and the varying movements end up targeting every part of your muscle. This technique can be used with just about any dumbbell or resistance band exercise. I recommend using a lighter weight or tension as it doesn't take much to feel this type of movement working, and you don't want to risk injuring yourself.

When Lifting, Switch Up Your Routine Every Session

FitSugar — Mon, 09 Aug 2010 13:30:03 PDT

No one wants to waste time at the gym, so to make your strength training workouts more effective, you've got to keep your muscles guessing. Not only is it important to work your muscles in a different order, you also need to mix up the types of exercises you do. While push-ups and squats are great go-to moves because they target the upper and lower body beautifully, there are other ways to work those areas. Try variations of your favorite moves, or try new moves altogether and you'll end up toning your muscles in different ways that will make your body stronger, your muscles more sculpted, and will also help prevent the dreaded plateau.

If you've been doing the same strength training workout forever, here are some new ideas. Choose an entirely different routine to do each time you hit the gym, or pick a new exercise to add to your existing routine.

Total body: Head-to-Toe Strength Training Routine
Arms: Back to Basics: Tone Your Guns
Legs: 5 Moves to Make Running Hills a Breeze
Abs: 5 Crunchless Ab Exercises
Tush and legs: Glutes and Hamstrings Workout
Shoulders and upper back: Shoulder Shaping Strength Training Routine
Tush: 8 Dynamic Booty Exercises
Total body: Full Body Circuit Workout With Weights
Back: Back Plan
Finish up with these 6 Essential Post-Workout Stretches

Shoulder Shaping Strength Training Routine

FitSugar — Wed, 04 Aug 2010 03:47:08 PDT

It's never too late to sculpt sexy shoulders, so here's a routine devoted especially to that area. Grab a set of dumbbells and go through this sequence once. Be sure to rest between exercises if you need to give your shoulder muscles a break.

Source: Thinkstock

Gear Review: Gaiam Core Balance Kit

FitSugar — Tue, 27 Jul 2010 12:00:29 PDT

Toned abs not only look amazing in a bathing suit, but they're also important because they make activities like running, biking, and swimming easier. Plus a strong core makes for better posture, too. If you've ever done strength training exercises on an exercise ball or Bosu, you know that the unsteady base forces you to engage other muscles aside from the ones you're trying to target. That's the idea behind using the balance pods in Gaiam's Core Balance Kit ($30).

To find out more about this kit and to see a video clip of how to use the balance pods, keep reading

Lifting Tip: Don't Always Start With Your Guns

FitSugar — Mon, 19 Jul 2010 13:30:03 PDT

You met with a personal trainer who outlined a killer strength training routine to tone your entire body. You learned correct form and the order of the exercises, and you've been doing this exact routine twice a week for a month. That's awesome, but if you continue to work out the same way each time, you're sure to reach a plateau when it comes to seeing results.

In order to strengthen your muscles effectively, you've got to keep them guessing. The easiest way to do that is to mix up the order you work your muscles. If you're used to starting with bicep curls and triceps dips to work your arms, start with squats and lunges instead, and work your arms last. Tiring out your muscles in a different order will not only be more challenging, but varying your routine will also prevent boredom.

Push Your Push-Ups: Add Decline

FitSugar — Wed, 14 Jul 2010 10:00:37 PDT

If you want a strong, sculpted upper body, you have to make friends with the push-up. Raising and lowering your own body weight targets your arms, chest, upper back, and core, and because you can do them anywhere, push-ups are a great move to include in your regular strength training routine.

Put a little zest into the age-old exercises by doing them with a decline. Simply put, you need to be in a plank with your feet higher than your hands. Try raising your feet up using a short step, a bosu, a bench, or an exercise ball. When your legs are lifted, it puts more weight forward into your arms and chest (kind of like when you used to play wheelbarrow as a child), making you work harder. Keep correct form with your body in one straight line, your abs engaged, and your shoulders over your wrists.

Do you already add decline to your push-ups?

You Asked: How to Effectively Work All My Muscles?

FitSugar — Fri, 09 Jul 2010 05:50:58 PDT

Dear Fit,
I'm just getting into strength training and have heard that I need to work all my major muscle groups (and not just focus on crunches to get rock-hard abs). Is it better to work all my muscles at every strength training session or focus on different muscle groups each time (ex. Mondays: arms and abs, Wednesdays: back and legs)?
-Trying to Tone Up

I love this question, as it's a really common one, actually. At the gym, I often see women strength training both ways. Some focus on toning certain areas of their bodies each day, while others do routines that work their entire bodies. To find out if one way is more effective, keep on reading.

Reasons Your Bod Doesn't Look Buff

FitSugar — Wed, 09 Jun 2010 05:50:11 PDT

Tank tops, strapless dresses, short shorts, and bathing suits - these are the fashion staples of Summer. These flesh-baring getups could also be showing off your toned physique. If your muscles aren't yet popping like you hoped, here are some common reasons why your bod might not be looking buff.

Source: Thinkstock

How Often Do You Drink Milk?

FitSugar — Thu, 27 May 2010 11:00:20 PDT

With all the mixed health messages we get, it's nice to know at least one truth still stands: milk does a body good. Literally!

According to a new study from McMaster University, women who drank two glasses of fat-free milk after strength training gained more muscle and lost more fat as compared to women who consumed energy drinks.

Researchers have found similar results in men, but the scientists were most surprised by the fat-fighting properties of milk. If you don't believe the study, take it from an Olympian: Dara Torres drinks chocolate milk after a workout, as do some prominant exercise physiologists. Given dairy's myriad of health benefits, I try to drink it every day. Whether it's a glass of milk or a bowl of cereal, how often do you consume milk?

Head-to-Toe Strength Training Routine

FitSugar — Wed, 19 May 2010 05:50:17 PDT

Looking to tone up your entire body? This eight-exercise routine will have your arms, core, back, tush, and thighs burning by the end. Grab a set of dumbbells, a resistance band, an exercise ball, and a towel and start the slideshow. After you work your muscles, stretch them with this sequence.

Source: Thinkstock