FitSugar

Increase the Challenge: Crunches on Exercise Ball

FitSugar — Wed, 29 Jul 2009 05:50:32 PDT

If the basic crunches on the fitness ball in my all abs workout are starting to feel less than challenging, don't ditch the exercise altogether - alter the move to make it harder. Here are some simple tweaks to tax your abs more while doing crunches on an exercise ball.

Bring your legs together. The closer together your legs are, the harder it is to keep balance on the ball, forcing your abs to work harder.
Slow it down. Curl up and lower on a slow count of three. This takes momentum out of the picture, so the work is all in your belly.

Learn three more variations.

Learn to Love the Captain's Chair

FitSugar — Fri, 21 Nov 2008 12:00:00 PST

Even with it's silly name the captain's chair is one of the most effective way to work your abs, and that alone is reason to love it. I find it amazing that such a simple piece of equipment can really work my deep abs. The captain's chair won't give you a six pack, but it will help you develop flat abs since the abdominal muscles are working more as stabilizers against your powerful hip flexors.

Here's how to do the basic move:

Place your forearms on the padded arms and make a soft fist around the hand pegs. Push your elbows into the pads to help press your shoulders away from your ears.
Start with your legs hanging straight down and on an exhale pull your abs toward your spine and bend your knees lifting them toward your chest.
Slowly lower your knees returning to a straight leg position.
Repeat for a total of 10 to 12 reps and do two sets.

This move is an easier version of the hanging leg raises Jessica Biel's trainer has her do. There are endless variations, like twisting your knees to the side to target your obliques. Avoid straight leg lifts on this piece of equipment for doing so puts a lot of stress on the low spine and can cause a back injury.

So do you love the captain's chair or what?

Source

Fit Tip: Crunch Time

FitSugar — Wed, 26 Dec 2007 13:30:00 PST

Just a little reminder to keep working your abs even though all the sit ups in the world will not reduce your belly fat: Strong abs are important for the health of your back! The great thing about working your abs is that the exercises to do so can be incorporated easily into both cardio and strength-training routines.

On cardio days, once you are warmed up, you can do your abs before or after your aerobic workout. During strength-training workouts, eDiets suggests adding them into the middle of your routine. The important thing is to work your abs before you’re too fatigued to do the exercises correctly. Quality over number of reps is the name of the game.

Fit's Tips: You can effectively work your abs with three nonconsecutive workouts a week. Also, make sure to target all layers of your abdominal muscles - crunches for the top layer, twisting moves, like the bicycle for both layers of obliques, and pull the belly in for the deep abs.

Source

Move It at Home: Winsor Pilates Ab Sculpting

FitSugar — Fri, 20 Apr 2007 10:15:00 PDT

Sometimes getting to the gym or a Pilates class is just impossible! It is those times that make us all thankful for DVD players. It can be almost as difficult to find a good exercise DVD, as it is to get to the gym. Well I am here to tell you, and so are my abs, that the Winsor Pilates Ab Sculpting workout really packs a punch - in a good way.

The ab workout is about 20 minutes and includes all the classic Pilates abdominal exercises - like the 100s, single leg stretch and rolling like a ball. If you have never studied Pilates those names might be a little intriguing, and this DVD might not be the best place to learn the exercises so make sure to start with one of the beginner DVDs from Winsor included in the set with this one. You could also take a mat class or even better a Pilates private and the fundamentals of working your core and deep abs can be clarified for you. There are a few modifications offered in the DVD but not for every exercise.

On the other hand, if you have studied Pilates this is a great video leading you through the classic repertory without getting bogged down with too many of those fundamental details that can make exercising with a DVD frustrating. The pace is quick which is great, and this way you do quite a few different exercises in a short 20 minute workout. In fact one of my favorite elements of the routine is changing the tempo or pace of some of the exercises - starting with 10 slow repetitions followed by 10 or 20 quick reps. This would be a great routine to do 3 to 4 times a week.

The Ab Sculpting DVD is sold in a package with other Winsor Pilates DVDs. You can buy the package from Winsor Pilates directly for $59.80. The package includes 6 DVDs, and an exercise planner and a Sculpting Circle (similar to the Magic Circle).

Dwight Is On the Ball

FitSugar — Wed, 31 Jan 2007 09:15:00 PST

Dwight from "The Office,"says "It is a fitness orb and its completely changed my life. Forget everything you thought you knew about ab workouts. This ab workout is specifically designed to strengthen your core. Numerous health benefits: strengthens your back, better performance in sports, more enjoyable sex-" OMG - he did NOT just say that.

He also says it, "improves your reflexes." Hmmm. I do agree that an exercise ball does do all that, but I doubt his "workout," will really get you there. See for yourself, but I think you'll agree - the Dying Bug is a bit more effective.

What is your FAVORITE exercise?

FitSugar — Tue, 16 Jan 2007 08:30:00 PST

We all have exercises we do every time we workout - what is yours?

Bring Sexy Back With This Quick Exercise

Zelana Montminy — Sun, 12 Feb 2012 11:56:49 PST

We tend to obsess about toning our abs, but strengthening the back is important for keeping the torso in balance. One of our fave core exercises, the superman works the back extensors, which run on either side of the spine, as well as the glutes. Press play and learn how to take care of your spine while strengthening your back.

Foods That Can Make You Look Pregnant

Shape — Thu, 09 Feb 2012 04:29:06 PST

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

Over the weekend, I saw a photo of a female celebrity (who is in a relationship with a male celeb) leaving a café with the caption, "Baby bump?" and I had to refrain myself from shouting out loud, "Come on, can't a girl eat without the world thinking she's having a baby?!"

The truth is having a perfectly flat stomach all the time just isn't normal. After you eat or drink, food and liquids naturally expand your stomach and intestines, so at least a little "bump" is inevitable every single day. So if you regularly get stalked by paparazzi or you have family members who are anxiously awaiting news of a new addition, here's the lowdown on when you might get mistaken for being pregnant:

See which foods may make you look pregnant after the break!

5 Surprising Health Benefits of Being a Sports Fan

Prevention — Mon, 06 Feb 2012 04:19:15 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

By Cristina Goyanes, Prevention

It’s no wonder your friends aren’t available to hang out on Sundays in the Fall and Winter - according to a 2005 Gallup Poll, 64 percent of Americans claim to be professional football fans, and as of 2010, women make up 44 percent of the NFL fan base.

Being a sports fan doesn’t mean you’re expected to know all the players and stats of your hometown teams and destined for a beer gut - it’s about coming together in the name of good times as part of a community.

“Bonding over sports - the highs and lows of the game - strengthens ties, helps us feel supported, and makes it easier for you to open up about personal things,” says Renee Clauselle, PsyD, who runs a private psychology practice in Long Island, NY.

Seventeen Unexpected Side Effects of Exercise

Rooting for the same team creates an immediate sense of family, says Daniel Wann, PhD, a Murray State University professor who has been studying the psychology of sports fans for over 20 years. “If you identify with a local team, you build an instant connection to others around you,” he says.

Beyond the bonding aspects, watching sports can motivate you to pump up your own workouts - and even burn a few extra calories when you jump, cheer, and clap during the highlights of the game. Find out more ways being a sports fan is a winning situation for your health.

Keep reading to learn how being a sports fan benefits your health.

Got Two Left Feet? Let Zumba Help You Find the Beat

Self — Wed, 01 Feb 2012 04:12:19 PST

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

If you're anything like me, Zumba has always held a certain allure, but the very idea of dancing in front of a roomful of people sounds about as appealing as doing my taxes or making a spur-of-the-moment appointment at the DMV. I'm not just painfully shy about busting a move but hopelessly uncoordinated in the booty-shaking department.

So after years of avoiding Zumba for fear of embarrassing myself, I decided it was time to stop being a wallflower and start working up a sweat. "I used to be a very shy person but I have learned that everything in life is about attitude," says Gisella Ferreira, a Zumba instructor at the Brasil Brasil Cultural Center in Los Angeles. "Having a positive attitude makes all the difference, so go with an open mind and let yourself enjoy the party!"

As for doing the actual dance steps, Ferreira is quick to point out that literally anybody can follow along with a little practice. "I see new Zumba students every day that have never danced in their lives and are able to dance through the whole class," she says. "Zumba is a world dance fitness party. It's easy to do, effective, and totally exhilarating." If that's not enough motivation, Ferreira says Zumba burns between 500 and 800 calories per class and targets "glutes, thighs, calves, abdominals, core, pectorals, biceps, and triceps."

Ready to get this party started? Add this five-move sequence to your regular workout routine four days a week and, before you know it, you'll be dancing in the streets. Read on for the workout.