FitSugar

Band It: Bicep Curls With Forward Lunges

FitSugar — Tue, 07 Jul 2009 12:00:33 PDT

Bicep curls are an essential strength-training move, but they can become boring after a while. So make them a little more challenging by adding lunges.

Grab a resistance band and keep reading

Multitasking Move: Walking Squats With Bicep Curls and Overhead Press

FitSugar — Tue, 21 Apr 2009 08:00:00 PDT

If toning your tush and thighs is on your mind, then you've got to get busy doing squats. They target your lower body like no other move, and just after a few repetitions you'll start feeling the burn. Here's a variation on the basic squat. It's similar to the side squat using a Theraband, but it uses dumbbells to add more resistance, and movement to make it more challenging.

Music: "East Meets West" by Althea W.

To give it a try,

Hold a set of dumbbells in each hand. Start with your feet together with your arms by your sides, palms facing away from you.
As you take a small step to the right and squat down, do a slow and controlled bicep curl. Your feet should be hip distance apart, with your weight in your heels and your quads parallel with each other. Remain in the squat as you do an overhead press. Stay in the squat as you lower your arms down; your elbows are at your sides and your palms are facing you and pressed against your biceps. Then as your step your left foot to meet your right, straighten your arms, finishing the bicep curl.
Repeat this for a total of five steps to the right, then do five steps to the left. This counts as one set. Complete three sets.

Bicep Curl Rehab

FitSugar — Thu, 03 May 2007 03:30:00 PDT

One of the most common arm strengthening moves is the bicep curl. At any given point you can find someone doing bicep curls at the gym. Problem is, that at any given point you can also find someone doing them wrong by cheating. Let's identify a possible cause of the problem and figure out how to fix it...

How to Identify a Cheater: Bending the upper body forward (or backward) at the waist makes the bicep curl a lot easier (and more harmful to your back, mind you) because the swaying allows momentum to do the work when it should be your biceps doing most of the work.

Rehab: Stopping your upper body from swaying forward and backward is the key. To do this, stand against a wall and make sure your back is in contact with the wall throughout the entire movement. You can also try sitting on a bench with a back, but don't push through your legs!

Fit's Tip: If you find that you still want to sway, even when backed up against a wall, then chances are that you're using a weight that is too challenging for you. Lower the dumbbell weight and work on your form.

Source

Amp Up Your Workout With These Balance Exercises

Susi May — Thu, 03 May 2012 02:37:25 PDT

If you're looking to amp up your fitness routine, you need to get unstable. Performing classic single-leg exercises while standing on a foam pad, like the one pictured above by Aeromat, is simple way to do this. The squishy surface forces your core and legs to work harder, increasing your strength gains and caloric burn. Standing on the soft surface also strengthens your feet and ankles, which is important if you're flirting with the barefoot running trend or plan to spend lots of time hiking hilly terrain this Summer.

To get started, try this three-exercise progression I learned from my Equinox trainer Lauren. Once you've mastered a variation, try the next level up. As you experiment with these moves, you will feel your weight shift from side to side on your foot, which means the muscles that support your arch and ankle are working. If you find your feet cramping, spread your toes wide in your shoes or try the exercise in just socks.

Learn the moves after the break.

Know Your Basics: How to Do a Lunge

Leta Shy — Tue, 01 May 2012 03:07:30 PDT

Lunges are a quintessential exercise; you can do them anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside (just in time for bikini season!). If you're planning on incorporating lunges into your routine, however, make sure you're not doing more harm than good. Find out how to do lunges correctly below.

The basics: It's important to do lunges properly so you don't put unwanted strain on your joints. Here's how to perfect your form:

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

Challenge your muscles: Now that you have the basics down, you can modify your lunge workouts in many different ways in order to work different muscles. For example, Crunch gym personal training manager Tim Rich recommends reverse lunges (stepping back instead of forward) as a good way to complement the forward movements in your daily life. "We always move forward," Tim says. "Moving in a reverse direction requires more skill and helps regain some balance and athleticism." Here are more recommended lunge variations to try:

Do a bicep curl with dumbbells while you lunge to work your upper body while you strengthen your legs.
Do this walking forward lunge workout to further challenge your balance.
Change it up with side lunges so you can work your lower body muscles in a different way than you normally do. Find out the correct way to do a side lunge here.

Injury prevention: Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, Tim recommends you take smaller steps as you lunge. "Reducing the range of motion will still develop good strength and alignment," Tim says. Slowly increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.

Do you like doing lunges?

Beyoncé's Fit Philosophy

Leta Shy — Wed, 25 Apr 2012 11:05:51 PDT

How does someone become crowned People magazine's World's Most Beautiful Woman? Genetics, of course, play a major part, but so does having a healthy and happy lifestyle. Here's how 2012's winner Beyoncé has stayed fit throughout the years.

She's realistic: "I can't eat what I want, and I can't not go to the gym," Beyoncé told Self. She also has the right outlook; she knows that there isn't a quick fix when it comes to a healthy lifestyle. "The truth is, it's a lot of sacrifice. It's more about your mental strength than physical strength. You have to push yourself. It doesn't matter what trainer you have. And it doesn't matter what program you're on. You have to be healthy and make the right choices," she said.

She saves time: Beyoncé is a fan of celebrity trainer Marco Borges, who trains her using his signature Power Moves philosophy. This system helps Beyoncé save time since it relies on exercises that work several muscle groups at once. She also saves time by interval training, alternating between sprinting and running while on the treadmill, to burn more calories in a shorter amount of time.

Learn more about Beyoncé's diet and fitness routine after the break!

How to Maximize Those Butt-Toning Squats

Jenny Sugar — Thu, 12 Apr 2012 03:06:03 PDT

If strong, sculpted legs are what you're after, you've got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt - er, I mean buck - when doing squats.

Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you're about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.
Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations.

Keep reading for more ways to make squats more effective.

Learn to Love the Weight Room With These Tips

Leta Shy — Mon, 26 Mar 2012 16:08:52 PDT

Are you a fan of your gym's weight room? While some people love it, others are either too intimidated or embarrassed to exercise alongside those six-pack-sporting gym goers who seem to have it all under control. But being scared of the weight room is no reason to stay away. Here are four ways you can get over your apprehension and learn to love working out with weights at the gym.

Go with a friend: If you're intimidated by the weight room, bringing your workout buddy with you can help you feel more comfortable. Plus, your buddy can help spot any form issues or teach you new exercises, and it can be fun to learn exercises together if she's also new to weight training.

Ask someone for help: Feeling embarrassed often comes from feeling like you don't know what you're doing, so arm yourself with knowledge before you hit the weight room (it's also important so you don't injure yourself). Ask someone who works at the gym to help show you around so you can ask them any questions. Sign up for a personal-training session to increase your confidence, making you even more comfortable in the weight room. If you do, make sure that you ask questions along the way to fully understand the exercises your trainer is teaching you so you can replicate them on your own time.

Keep reading for more tips.

Get on the Ball: The Preacher Curl For Arms and Core

Zelana Montminy — Tue, 03 Jan 2012 00:49:59 PST

If you're ready to move beyond the basic biceps curl, try this multitasking move on an exercise ball: the preacher curl. Watch the video to learn the move, then grab a dumbbell and get pumping.

Simple Ways to Amp Up DVD Workouts

Jenny Sugar — Thu, 08 Mar 2012 14:52:14 PST

Following along to a fitness DVD is a great way to get your sweat on for so many reasons: it's inexpensive, you don't have to leave your house, and you can exercise whenever it fits your schedule. That said, not all fitness DVDs offer the best workout. Here are some ways to get more out of your fitness videos.

Don't just work one body part: If the instructor is leading you through basic squats, grab a set of dumbbells and add shoulder presses. If you're doing bicep curls with a resistance band, throw in some lunges. Get creative by doing compound moves to burn more calories and work multiple muscles at once.
Move a little faster: During cardio workouts, pick up the pace and do double-time. Moving faster not only gets your heart pumping to build endurance, but it also burns more calories.
Do challenging variations: Instructors often demonstrate one move, and then they show how to make it more advanced. If you can think of a way to make it even harder - like balancing on one leg, standing on a Bosu ball, or using a resistance band along with your set of dumbbells - go for it.
Skip the break: If you're not too winded, do some extra push-ups or run in place instead of resting between exercises. Or if you're familiar with the DVD and you know which move is coming next, skip the rest and start in on the burpees a little early.