FitSugar

I Don't Buy It: Ab Circle

FitSugar — Sat, 20 Jun 2009 03:00:00 PDT

Why yes, of course, I want a flat washboard belly in just weeks. Who doesn't? The problem is this $15 Ab Circle is not the way to make it happen. This foldable ab machine promises to target your entire core with its fun, swiveling, circular motion. It combines cardio and core work, and all it takes is three minutes a day, and "in just a few weeks - not months - you'll firm and flatten your stomach. We guarantee it."

Well I'm happy they got the part right that you need cardio in order to get rid of the layer of fat covering your abs, but what they got wrong is how much cardio a person will need in order to make it happen. Three minutes a day isn't going to do much. The Ab Circle is a total scam, and hopefully those looking to whittle their middle won't fall for it.

If you want a flat and toned stomach, work on getting at least 30 minutes of cardio a day. You can also follow an ab routine like this one to tone up, so when the pounds of fat start to melt away, it'll reveal your toned abs.

Will the Ab Machine Get You Abs Like Kate Hudson?

FitSugar — Tue, 22 May 2007 03:30:00 PDT

Kate Hudson's abs are looking fab these days, but can you get abs like that by using the ab machine at the gym?

Ab machines will definitely give your abs (and back) a decent workout, but I wouldn't rely on this machine for head turning abs. The problem with the machine is that it only allows you one position and if your goal is abs like Kate, a good idea would be to work your belly from all angles.

Right now I am loving the full body crunch because not only does it add variety to a boring ol' crunch and it works your abs from several angles, you can also do it anywhere. Here's how: Lie supine (on your back) with knees bent, feet touching floor and hands behind your head. Curl your abs up (make sure to pull your belly button towards your spine and flatten your lower back against the floor), while bringing your shoulders and feet off the floor. Hold for 3 seconds and lower slowly back to starting point to complete one -- Do 3 sets of 15 to start, but work your way up to doing 3 sets of 25.

Fit's Tip: Make sure to breathe on the curling action of the exercise and don't use your hands to push your head up, your abs should be doing all the work.

For motivation on doing full body crunches, i.e. more pics of Kate's fab abs then

View 8 Photos ›

Flynet

Overlooked and Underappreciated: How to Use the Rowing Machine

Leta Shy — Wed, 16 May 2012 13:25:42 PDT

The rowing machine can be intimidating, but once you get the hang of it, it's an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you're not careful. Read on for our tips on proper rowing form.

Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes, otherwise you risk getting fabric caught in it while working out. Don't set the resistance too high - experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well.

There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters).

Beginning Position

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
Secure your feet on the pads with the straps tight enough so your feet don't move around as you slide.
Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don't hold too tightly.
Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren't locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it's also your ending position once you complete a full stroke (see below).

Keep reading for the rest of our tips for proper rowing machine form.

Fit Tip: Relax on the Treadmill

Leta Shy — Thu, 10 May 2012 10:01:22 PDT

More so than running outside, I find myself tensing up when it comes to running on the treadmill. And when I look down the row of machines, I see the same thing - runners leaning forward, hunching their shoulders, or running too close to the top of the treadmill.

The same running form issues are common no matter if you're running inside or outside, but I've found that the pulling motion of the treadmill belt can cause me to crowd the front of the treadmill or lean forward if I'm not practicing body awareness. Not only that, but paying attention to the TV or watching the clock can also distract me from having a less-tense run.

The next time you're on a treadmill, remember to keep your shoulders relaxed and your body upright, not leaning forward and tense. Check where you are on the treadmill, too; sometimes you can end up right next to the hand bar when you have more room behind you to run. And pay attention to the rest of your running form; your arms should stay by your side while they move (not crossing your body), and your abs should be engaged. Read more tips on proper running form here.

Learn to Love the VersaClimber With This Short Workout

Susi May — Mon, 30 Apr 2012 09:15:34 PDT

No doubt you've seen the VersaClimber at your gym - that tall piece of equipment, lurking in the corner behind the more popular cardio machines. But the VersaClimber's unpopularity is also its saving grace: there is never anyone using it, so you hop on it without a wait. Since the machine is often empty, you can also use it to add short bursts of cardio to your circuit training sets, just like my Equinox trainer Lauren had me do recently. It was my first time on the VersaClimber, and I have to say I liked using the machine but it's a killer. I felt like I was climbing up an almost vertical wall.

The VersaClimber works both your arms and legs while making your heart rate soar. Decreasing the tension on the machine's gearing forces you to use your upper body more; when you increase the tension, the work is more in your legs (I felt it more in the hamstrings than my quads) but your arms will still be feeling it.

Keep on reading to get the short interval workout from Lauren.

3 Machines That Help Burn Fat Faster

Self — Wed, 18 Apr 2012 04:35:17 PDT

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

There are the run-of-the-mill, hop-on-the-elliptical-machine-for-20-minutes cardio workouts, then there are the kick-butt, leave-you-breathless cardio workouts that practically melt fat off the body. Which would you prefer to do?

Trainer Jeff Halevy, CEO of Halevy Life in New York City, is an expert at helping clients shed unwanted layers of fat fast. To make sure you're maximizing the fat-burning effect of your workout, it might be time to give your cardio routine a makeover. (Bonus: head over to Self.com to get more of Jeff's fat-loss tips - he dishes on the scientific cheats to a sexy, healthy body in record time. Grab your copy now!)

"The biggest takeaway about using any type of cardio machine is that it will be most beneficial to fat loss if high-intensity intervals are utilized, and if either weight lifting or lighter, steady-state cardio is done immediately after - yes, after. This is not a recipe for maximal muscle growth but is the recipe for maximal fat loss," Jeff says.

Check out these top three cardio machines that will give you the most fat-loss bang for your buck at the gym, and cheats on how to make sure you're using them properly, after the break.

How to Make Your Push-Ups More Effective

Leta Shy — Thu, 12 Apr 2012 13:38:08 PDT

Push-ups may be basic, but it takes some time, strength, and awareness to do them correctly. Once you get the hang of this simple exercise, you'll be amazed at how sculpted and strong your arms, chest, core, and shoulders will be. Here are some tips for perfecting your push-up and making it work for you.

Find your form: Before you can move on, make sure you're actually doing a push-up the right way. Be aware of these four things as you execute a push-up: your body alignment, hands, abs, and breath. Make sure your shoulders are aligned over your wrists and your fingers and palms are spread wide, with pressure focused in your fingertips. Pull your belly button in, keeping your spine straight so your body is in a straight line; make sure to connect your breath with your movements. As you lower, bend your elbows outward to the sides. For more information on how to do a push-up correctly, read this guide.

Change it up: Don't stick to boring basic push-ups. While the exercise is great for your upper body, adding props or changing the positions of your hands can make push-ups harder and will work different areas of your body. Add an exercise ball to your feet, for example, to challenge core muscles, and point hands inward to work your triceps more. We've got more ideas - here are 14 push-up variations to try.

More tips for your push-ups after the break.

No Equipment Required! Tone the Body With These Yoga and Pilates Workouts

Leta Shy — Mon, 09 Apr 2012 14:41:00 PDT

Strengthening your muscles shouldn't be limited to the weight room or machines at the gym. Tone while you stretch and flex with these five yoga and Pilates workouts.

Thigh sculpting: No need to spend hours on those adductor machines; yoga can help stretch out tight muscles while also toning for bikini season. This sequence of nine yoga poses works all the muscles in your legs while focusing on toning your inner thighs.

Leg strengthening: If you're a runner, chances are you know a thing or two about tight lower-body muscles. Yoga can help strengthen those overworked areas while increasing your hip and hamstring flexibility, helping you stay injury-free and making you a better runner. Get the 10-pose yoga for runners sequence here.

Arm contouring: Ready to rock that sundress in style? Put down the dumbbells; toned shoulders, backs, and arms can be had by taking a few minutes to add this yoga sequence for your upper body to your workout routine.

Ab defining: Holding a yoga pose often leads to engaged abs, so what better way to a six-pack than a regular yoga practice? This video of three simple yoga poses will whittle your waist for a toned midsection.

All-over toning: Pilates is a great exercise for toning all the major parts of your body. Use our guide for five specific Pilates moves to get you bikini-ready here.

Healthy Dose Link Time: Dance Yourself Fit With Cheryl Burke

Susi May — Mon, 26 Mar 2012 12:43:34 PDT

DWTS's Cheryl Burke shares her leg toning dance moves - Self
Get your yoga on and conquer any arm balance pose - Yoga Journal
All-natural ways to beat your Spring cold - Prevention
Spring into the season with healthy pastas loaded with veggies - Blisstree
The best cardio machines you've never seen - Shape
Load your maki with garden fresh veggies and roll it up - Vegetarian Times
Protein packed, flourless pancakes with only three ingredients - Carrots 'n' Cake
It's more than just an ab workout, and other Pilates myths busted! - HuffPost Healthy Living

One-Legged Moves Help You Bust Through a Fitness Plateau

Susi May — Fri, 02 Mar 2012 12:32:57 PST

Reaching a fitness plateau means you're getting stronger (congrats on all the hard work), but it also means it is time to kick it up a notch. You need to add some new challenges to your workouts. My Equinox trainer Lauren has taught me one simple tweak will make every exercise harder: go one legged. Taking one leg off the floor forces your entire body to work harder to keep you on balance. Here are a few examples.

Take a simple move, like standing biceps curls, and lift one leg to 90 degrees so the knee is in line with the hip. Making yourself unstable adds core work to basic arm exercise.
Work your legs independently with single leg squats and see how much more your glutes and abs kick into gear.
Lift one leg while doing push-ups, this works even if you do push-up on your knees, and you will be challenging your abs even more.
Any standing exercise with the cable pulley machine can be done one legged, like this triceps exercise or basic upright rows.
Do full sit-ups with leg extended in front of you, which is also a prep move for the Turkish get up.
Try a Bulgarian split squat, with leg on the ground and the other on a weight bench. A great way to work your legs and center.
Take your row and tip it over so you're standing on one leg with your body parallel to the floor - this works your legs, core, and back!
Reverse plank with one leg is simple isometric hold works the entire body.