FitSugar

What's the Deal with: The Bar Method?

FitSugar — Wed, 04 Apr 2007 14:30:00 PDT

Looking for a new way to get fit? Maybe you should try the bar. Not that type of bar, silly...

The Bar Method exercise system is another way to create a lean, firm, sculpted body by reshaping and elongating muscles while maintaining an intense pace that burns fat and increases stamina. The class is usually an hour long and composed of eight or nine strengthening exercises followed by stretching. The strength work combines holding positions that use the body’s own weight with small, controlled moves that increase range of motion and stamina. Stretching is focused on the hips, chest and lower back to improve posture and body alignment. Students begin the class with free weights and push-ups, move to the ballet bar to work their legs and abdominals, and finish on mats for more core work and stretching (basically interval training). The Bar Method is great for working tight muscles, especially those around the hips and lower back that get that way from sitting hours and hours a day at your desk.

To learn more about where you can take it as well as to see a few examples of the kind of exercises you'll be doing in a class,

I sense a little friendly competition between The Bar Method with Pilates and Yoga folks, but the bottom line is that with any method you choose, you'll be doing something good for your body. Personally I like The Bar Method because it brings out the dancer in me -- Who doesn't have fun pretending to be a prima ballerina doing bar work? To learn more including where you can take a class, visit BarMethod.com.

Right now there are only studios in California and Connecticut, so if you don't live in those areas, you may want to check out the The Bar Method DVD's. I did it, so check out my review on it.

Here are some sample exercises you may find in a class:

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Jackie Warner's Calorie-Blasting Power Pyramid Workout

Zelana Montminy — Sat, 26 May 2012 14:53:57 PDT

Work your entire body pyramid-style with celeb trainer Jackie Warner in just 10 minutes. Each time-saving exercise combines two moves, making the workout efficient and effective. To build strength and torch calories, you'll work your muscles to exhaustion. Grab some dumbbells and get ready to work out with Jackie.

Looking for more? Tone your upper body in 10 with this workout for sexy sculpted arms, then stretch out and cool down for 10 minutes with our yoga flow workout. Put all three videos together for a 30-minute full-body workout!

4 Reasons to Add an Exercise Ball to Your Home Gym

Leta Shy — Tue, 22 May 2012 13:58:44 PDT

The exercise ball may occupy a lot of room in your home gym, but it's one versatile piece of equipment. Find out how to get the most out of your exercise ball below.

A healthier seat: Ditch your normal seat on the couch and sit on an exercise ball instead. Using a ball to sit helps correct your posture, tones your abs, and encourages you to stretch, all of which sounds a lot better than the lower back pain that too much sitting on the couch can cause.

Routine shakeup: Adding an exercise ball to your normal mat routines can shake things up and challenge you. For example, you can plank using an exercise ball at your feet to make holding your pose that much harder, or sit or lay on your exercise ball while you execute arm exercises. Even just practicing your balance by kneeling on the exercise ball can help you tone and whittle. Need some ideas? Try these amazingly effective ab and butt workouts using the exercise ball:

Find out how to do the plank pike and the hamstring curl using an exercise ball with this advanced exercise ball workout video.
Skip boring crunches and do this ball pass ab exercise instead.
Challenge your core and balance with this single-leg squat, done against a wall using an exercise ball.
Lie on the ball and work your arms with this chest press move.

Read on for more reasons to use an exercise ball.

Get Lifted: How to Do an Overhead Press Correctly

Leta Shy — Wed, 09 May 2012 15:46:11 PDT

Yes, it's almost tank top and bikini season, which means that bare arms will be the norm for the months ahead. If you want to sculpt shapely shoulders and toned arms, learn how to incorporate the overhead press into your workout routine.

Proper form: You can do an overhead press using dumbbells, barbells, or resistance bands. The following are tips on how to do a standing overhead press using dumbbells; for more advanced tips on how to do an overhead press using a barbell, check out the American Council on Exercise's recommendations on how to do a standing barbell press.

Keep reading to find out how to do a standing overhead press.

6 Best Ways to Flatten Your Belly By Summer

Prevention — Mon, 07 May 2012 04:33:32 PDT

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

By the Editors of Prevention

A toned, flat tummy is a goal many of us strive to achieve in time for bathing suit season, but endless crunches and ditching all your favorite foods until July 4th isn’t the right-or fun-way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 6 ways to flatten your belly by summer.

Make Time For Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.

Top 10 Reasons Your Abs Exercises Aren’t Working

Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

More flat-belly tips after the break.

7 Workouts to Help Achieve a Toned, Tight Tummy

Michele Foley — Tue, 24 Apr 2012 02:03:30 PDT

It's getting hot out there, which means many of you are busting out the bathing suits, crop tops, and waist-skimming bottoms. If you're not quite ready to bare your midriff, we've got just the thing for you! Here are seven ab-focused workouts that'll have your tummy tight and toned by the time Summer rolls around.

We are all about total-body workouts, but sometimes it's nice to give a little extra attention to the midsection. For those moments, turn to our comprehensive all-abs workout, where you'll find the best moves to tone your upper abs, obliques, and lower abs.
Pictures don't lie: Lady Gaga is definitely sporting a six-pack. To get results like Gaga's, follow this workout plan created by her trainer Harley Pasternak.
Just because it's quick doesn't mean it won't do wonders for your belly. All you need are four minutes to do our short, sweet, and complete ab video workout. It's the perfect way to spend a commercial break during your favorite show.
Yes, crunches are the go-to exercise for working your core, but they aren't so good for posture. Skip them altogether, while also giving your body a bigger challenge, by doing our favorite crunchless ab exercises.
Yoga not only relaxes the mind, but it also helps tone the tummy, something Jennifer Aniston knows all too well. In this short video, watch as celeb trainer Mandy Ingber takes us through three poses she uses to help sculpt Jen's midsection.
Another celeb with a set of drool-worthy abs is Minka Kelly (she was voted one of Esquire's sexiest, after all). Her trainer Gunnar Peterson shared one of the actress's fitness secrets with us: standing ab work! Grab a dumbbell and get set to follow along with this video workout highlighting Minka's ab routine.
Skip the Spanx and tone your way to a midsection you'll be dying to show off - even in that dreaded pooch area. To help work that lower ab section, Amy Dixon, group fitness manager at Equinox in Santa Monica, developed this workout to target the lower abdominal muscles. You'll work with a stability ball to challenge your core even more.

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.

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.

5 Things You May Be Overlooking at Your Gym

Leta Shy — Wed, 11 Apr 2012 16:56:44 PDT

Location and machine availability may be the biggest reasons why you chose your gym, but there's more to be had with your membership. Get the most out of the hundreds of dollars you're spending with this list of extras you may be overlooking at the gym.

Workout props: Maybe you only use the machines, but don't ignore the props lying all over the gym floor. Things like battle ropes (those thick white ropes anchored to sturdy beams) for sculpting strong arms to sturdy boxes for plyometrics exercises help change up a workout. Next time you're leaving a class or people-watching on the treadmill, look out for anyone using unfamiliar props, and if one looks interesting, ask a trainer to show you how to use one.
Weight room: If you only lift weights in class, spending time in the weight room can be hugely beneficial. Lifting at your own pace helps to master perfect form and figure out the right dumbbell weight for specific exercises. And if you never strength train, starting a weight-room routine can help jump-start your body's metabolism while also helping tone muscle. If this still seems intimidating, check out our tips for learning to love the weight room.

Find out three more things you may be overlooking at your gym after the break.

Emma Stone's Amazing Ab Workout

Self — Wed, 11 Apr 2012 04:13:44 PDT

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

She played a frumpy reporter in The Help, but in real life, Emma Stone is the epitome of young Hollywood glamour. The 24-year-old made the transition from child actor to leading lady look effortless, but Stone puts plenty of hard work into every project she tackles, including her Pilates workout. "There's not much to chisel away at on her body, but she enjoys the feeling of flexibility and well-being," says LA-based Pilates instructor Mari Winsor, who has worked with Stone for the past year. "Whenever she's in town, she tries to come in every day."

During their hour-long sessions, the actress likes to focus her energy on firming her thighs and glutes and especially her core. "She was excited about the little lines that were created in her abs," says Winsor. "Pilates is great for creating long, sexy muscles, and we all want to feel sexy!"

Incorporate these three moves into your regular routine to get sculpted abs like Emma Stone. (Note: Oscar nomination not included!)

Get the moves after the break.