FitSugar

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

No Equipment Necessary: Tabletop Lift

FitSugar — Tue, 27 Oct 2009 10:00:57 -0700

Tabletop may look easy (shown in the photo on the left), but once you hold it for a while, you'll feel your thighs, booty, and triceps burning. It's also a great exercise that will open your shoulders and chest. Here's a variation that will strengthen your core and increase flexibility in your lower back and hamstrings.

To give it a try read more.

Start off sitting on your bum, so your hands are planted eight inches behind you. Bend your knees and place your heels about a foot away from your hips. Make sure they are hips-width distance apart.
Inhale and lift your hips off the ground so your torso is parallel with the floor and your arms are straight. Your hands should be directly underneath your shoulders and your ankles underneath your knees, so make small adjustments if you need to. Lower your head behind you to increase the stretch in your chest and neck.
Hold for a complete breath, and then keeping your arms straight, exhale to lower your hips and straighten your legs, so your hips are hovering above the floor. Engage your abs and try keep your spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into the first position.
Do three sets of 12 to 15 reps, flowing from one to the other, pivoting on your hands and heels. To make this move more challenging, hold each position for longer.

I love a full body exercise, don't you?

No Equipment Necessary: Plank V Jumps

FitSugar — Tue, 20 Oct 2009 10:00:09 -0700

It's so important to warm up before exercising, especially now that colder temps are sweeping across the country. Exercising muscles that aren't warmed up is more likely to lead to injury, so here's an exercise you can do that will not only get your heart rate up, but it'll also strengthen your upper body and core.

Music: "Never," by Tina Arena

To learn how to do this dynamic move read more.

Come into a Downward Facing Dog position, on your hands and feet. Bend your knees, come onto the balls of your feet, and press your hips toward your heels. I like to call this the launch position.
Take a breath in and as you exhale, jump both feet to the pinky side of your right hand. Inhale back to the launch position. Exhale, jump your feet to the pinky side of your left hand. Inhale back to the launch position.
Repeat this sequence for a minute straight, starting off slow at first and then increasing your pace as you're ready.

Get on the Ball: One-Legged Lift

FitSugar — Tue, 22 Sep 2009 03:00:00 -0700

Looking for an effective way to strengthen your core and quads? Then grab your exercise ball and a dumbbell and give this exercise a whirl. This move is deceptive; it's much harder than it looks, since it really challenges your sense of balance.

Learn how to do this move when you read more.

Lie on a stability ball, so it's centered under your mid to lower back.
Hold a dumbbell in your left hand and bring it next to your left shoulder, palm facing up. Lift your right leg and straighten your right knee, so your thighs are parallel.
Once you're balanced, slowly lift your upper body off the ball as high as you can, keeping your right left extended. Then lower your torso back to the ball.
This counts as one repetition. Complete three sets of 12 to 15 reps on each side.

Get Lifted: Leaning Camel

FitSugar — Tue, 15 Sep 2009 08:00:53 -0700

In yoga, Camel is a pose that increases flexibility in your spine, and also stretches the muscles in the front of your hips, belly, chest, and shoulders. This challenging variation using a weight will strengthen your quads and abs.

To give it a try, read more.

Stand on your knees with your toes tucked. If this hurts your knees, fold up a mat or towel and stand on that for a little cushioning. Your thighs should be parallel.
Hold a dumbbell comfortably with both hands in front of your chest. I use an eight-pounder.
Take a breath in and as you exhale, use your quad muscles to lower your torso behind you. Don't arch your back as in Camel pose, but instead keep your torso in one straight line. As you inhale, return your torso back to the starting position.
Repeat for a total of 15 times. Complete a total of three sets.

How-To: Alphabet Abs With Medicine Ball

FitSugar — Tue, 04 Aug 2009 03:30:23 -0700

Lying on the ground doing crunches might help you tone your upper six-pack, but you also need to strengthen your abs standing, because that's how you use them in your daily activities. Here is a great ab and core exercise, and all you need is a medicine ball and to know how to write your A, B, Cs. There are two variations.

To start: Grab a medicine ball that's between five and 15 pounds. Stand with your feet shoulder-width apart, making sure your knees are not locked.

For stability: Start with the ball at chest level, and slowly write the cursive alphabet in front of you. While your arms move around in all sorts of angles, you need to use your abs to keep your torso still. Think of keeping the area between your ribs and pelvis solid. For a more advanced version, try this move while standing on a BOSU.

Learn the other variation.

Want Toned Abs? Don't Use Momentum

FitSugar — Wed, 15 Jul 2009 13:00:05 -0700

Many of the women in my Pilates and yoga classes ask how they can get a trim and toned middle. Aside from doing cardio to reduce overall body fat, exercises that target the core muscles are key. Crunches on an exercise ball, Pilates 100s, the always challenging Bicycle Crunches, and Reverse Curls are all essential exercises when it comes to strengthening your abs.

One tip to keep in mind when doing these strength training moves is to move with control. You want to use your muscles, not momentum, to ensure that your abs are doing all the work. You can even pause slightly between reps to make sure you're not just rocking from one rep to another. Keep your abs contracted throughout the entire range of motion, and you'll feel the burn instantly that lets you know your hard work is paying off.

Get on the Ball: Backbend Crunches

FitSugar — Thu, 21 May 2009 13:00:00 -0700

I just discovered a great new exercise while lying on my yoga ball. This move will increase flexibility in your spine, but will also strengthen your abs. It doesn't take many reps before you start feeling the burn.

Grab a ball and read more.

Lie on your back on a yoga ball. Shift your weight so it's evenly dispersed between your hands and your feet. Stay here for 30 seconds or so, just stretching the muscles in your back and abs.
Then as you inhale, shift weight forward toward your feet and use your abs to lift your torso up. Reach your arms out in front of you.
As you exhale, very slowly lower your spine back onto the ball and come into a backbend. Don't just let gravity lower you down, use your ab muscles so you can move with control. This counts as one rep.
Complete three sets of 10 to 12 reps.

Print It: FitSugar All Abs Workout

FitSugar — Thu, 14 May 2009 08:00:00 -0700

If you're looking to tone your belly for bikini season, I have nine exercises for you to try. You need to work all the layers of ab muscles to truly tone the area. The FitSugar All Abs Workout does just that.

You can download this PDF version of the workout, print it, and work your abs at your convenience. The PDF looks best printed in color, which is great since orange is an energizing and motivating color. Combining these exercises with regular cardio will get your belly beach ready.

Multitasking Move: Half Boat With Bicep Scoop

FitSugar — Tue, 07 Apr 2009 03:30:00 -0700

Spring is officially here, and you're probably getting excited for sunny warm weather. So here's a move that will target your abs, shoulders, and biceps to help you tone up for tank top and bathing suit season. Since you're balancing on your bum, this move is really challenging.

Grab a set of dumbbells and read more.

Sit on the floor with a dumbbell in each hand. Bend your elbows slightly so your palms are facing the ceiling, and the weights are next to your hips. Lift your legs off the floor and balance on your bum with your knees bent.
Lift both dumbbells up and bring them in front of your face. Hold here for five seconds. Then lower the weights slowly back to the starting position. This counts as one rep.
Try to keep your torso and legs stable as you move through two sets of 12 to 15 repetitions.