FitSugar

A Workout Video From Tone It Up: Pilates Booty Moves

Fit Community — Thu, 04 Nov 2010 07:30:37 PDT

Here's another great workout video from the Tone It Up community group.

Our workout video for this week uses Pilates inspired moves to tighten, tone and firm up your bottom. These four moves are guaranteed to make your butt look great in those jeans!

We recommend doing 2 or 3 sets of each exercise.

Karena & Katrina

ToneItUp.com

To see more workouts from Karena and Katrina, check out the Tone It Up community group. While there, go ahead and post your own content to the FitSugar Community - it might end up on our homepage!

Get a Pussycat Doll Booty!

Self — Wed, 06 Oct 2010 12:30:20 PDT

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

Want to look like one of the hot singer/dancers from The Pussycat Dolls? You're in luck! LA-based trainer Dale Dymkoski, who works with former Doll Jessica Sutta, shares his top moves to tone your lower body.

Sutta, who's now a solo artist, has been lifting weights with Dymkoski for two years, and rather than bulk up, "I've actually gotten slimmer!" she says. Dymkoski's workout includes three basic lower body movements and two complimentary upper body movements. Do two sets of 8-12 reps three times a week, and you could be rockin' a bod like a Pussycat Doll!

Read all about the workout after the break.

Gwyneth Paltrow's New Year's Booty Workout

FitSugar — Thu, 15 Jan 2009 03:30:00 PST

While Gwyneth Paltrow and I tend to be on different pages regarding detox diets, her dedication to fitness is something I fully support. She has been keeping the world posted with her newsletter, and in her latest one Gwyneth shares the "New Year's butt" workout recommended by her trainer, Tracy Anderson. Gwyneth says, "It’s really hard. But do it like she says to do it and I swear that in 10 days you will see your butt change shape."

Tracy sent a video of the workout that she filmed from her hotel room, and a chair is the only equipment needed. There are several variations in the sequence and Tracy instructs her client to begin with 20 or 30 repetitions of each exercise per leg, which seems like a well-rounded (though slightly time-consuming) booty workout. She recommends working up to 50 reps and adding one-pound ankle weights for more challenge. View Gwyneth's newsletter to see the video and follow the link she provides if you want to download the workout onto your iPod.

Get it Up, Your Heart Rate That Is: Treadmill Series

FitSugar — Wed, 22 Aug 2007 07:30:00 PDT

Looking for something new to do on the treadmill that will get your heart rate up but not leave you feeling so bored? Try this fun interval walk/run workout the next time you're at the gym.

00:00-05:00 Warm-up, Walk 3.0 mph, Incline 1
05:00-10:00 Run 5.0 mph, Incline 1
10:00-15:00 Walk 3.5 mph, Incline 12
15:00-20:00 Run 5.5 mph, Incline 1
20:00-25:00 Walk 3.5 mph, Incline 12
25:00-30:00 Run 6.0 mph, Incline 1
30:00-35:00 Walk 3.5 mph, Incline 12
35:00-40:00 Cool-down, Walk 3.0 mph, Incline 1

Let me know what you think. The incline walking is a sure way for working that booty, which is always good. Does the above workout look too hard for your fitness level? Then for a slightly more beginner version, just

00:00-05:00 Warm-up, Walk 2.0 mph, Incline 1
05:00-10:00 Run 5.0 mph, Incline 1
10:00-15:00 Walk 2.5 mph, Incline 9
15:00-20:00 Run 5.0 mph, Incline 1
20:00-25:00 Walk 2.5 mph, Incline 9
25:00-30:00 Run 5.0 mph, Incline 1
30:00-35:00 Walk 2.5 mph, Incline 9
35:00-40:00 Cool-down, Walk 2.0 mph, Incline 1

Want to see other cardio workout ideas? Check out all my heart pumping routines here.
Source

A Week In Review: FitSugar roundup

FitSugar — Sat, 21 Apr 2007 04:00:00 PDT

Meatless Mondays are starting at my house this coming Monday.

Now that it is Saturday, you've got to try the booty workout. Here's the printable version for you to take to the gym.

Here is a new TreadMill workout for you to try next time you're at the gym. Or if you have one at home hop on and try it.

Speak Up and tell me what you listen to when you workout.

After splurging on Burberry golf accessoriesyou might just need some FREE golf lessons.

We all know fiber is an important part of our diet. But do you know if an apple or a pear has more fiber? You might also be interested in knowing how much fiber your favorite fruit has to offer.

Since it IS the weekend you have time to practice Sun Salutation B.

Monday was the Boston Marathon and Lidiya Grigoryeva won by finishing in 2 hours and 29 minutes. Jacob might have taken a little longer to cross the finish line, but his story is quite motivational.

The Sugar pages have been filled with wedding mania this week, but walking seems to be how Eva Longoria deals with her pre-wedding stress.

Just wondering if you have tried the Side Push Up. It is a great way to work your arms.

Flynet

Take It to the Gym: Printable Booty Workout

FitSugar — Wed, 18 Apr 2007 08:45:00 PDT

Working the booty is always a great thing to do, plus it is great prep for the upcoming swimsuit season. Watch the video first then you can print out this printer friendly version to take with you to the gym.

Kicks
(10 reps each leg)
Do's and Don'ts

Keep elbows directly under your knees
Start with your toes on the ground and your foot flexed
Do not allow your back to arch, just use the glute to lift your leg
Keep abs engaged - this exercise works your core too.

Donkey Kicks
(10 small pulses each leg)
Do's and Don'ts

Keep your knee pointed down towards the floor
Keep the motion small and concentrated
Use your abdominals to stabilize - pull them away from the floor

There's more, so

Charlie Chaplin (20 pointed feet, 20 flexed) Do's and Don'ts Do 20 small clicks of the heels with toes pointed Then do 20 small clicks of the heels with feet flexed Keep knees straight and move from the upper inner thigh Keep your abs up and lifted - your hand under your belly is there to remind you to pull the abs up and away from the floor
Bridge with Pulses (10 small pulses) Do's and Don'ts Keep your legs parallel (try this with a small ball or pillow between your knees Place your heels close to your pelvis to work the glutes more
Bridge with kicks (5 reps each leg) Do's and Don'ts Work the glute of the foot that is in on the ground - this will help steady the pelvis Don't lower just until it is even with the other knee - use control Flex the foot as you lower the leg, reach through that heel
Raise the leg with a pointed foot
Squats on 3 Levels (10 pulses on each level) Do's and Don'ts Really stick your booty out - DO NOT tuck your pelvis under Feel like you are sitting back in a chair You should be able to see your toes, because you are keeping your weight in your heels to fire up the glutes Do ten squats, then lower your bum for 10 more, then go even lower for the last 10 For more details on squats - check out You Don't Know Squat
Plié Squats (10 slow pulses) Do's and Don'ts Open your legs super wide, so when you bend your knees they are right over your toes Spiral your thigh bones away from each other to open your knees - they should be in line with your big toe Pulse up from your sits bones squeezing together
Pulsing Lunges (10 pulses each leg) Do's and Don'ts: Ideally, both knees should be at 90 degrees Do not push with the back leg, initiate the pulse from the glute of the front leg Use weights to increase the difficulty of the exercise

Run Strong: How to Tone Your Butt and Thighs Even More

Jenny Sugar — Mon, 21 May 2012 11:27:24 PDT

Running is not only an awesome form of calorie-burning, heart-pumping cardio, it also doubles as a strength training workout for your lower body. Run and you'll quickly see how it can tone your tush without bulking up your booty. Want to get even more out of your runs? Incorporate these strength training techniques and you're sure to notice a difference when you slip on your bikini bottoms.

Source: Thinkstock

Challenge Your Run: 4 Training Techniques Every Runner Needs

Jenny Sugar — Wed, 09 May 2012 02:16:04 PDT

Whether you're a beginner or have a few marathons under your belt, every runner can benefit from a little extra training. Here are four techniques to incorporate into weekly workouts that will make you stronger, faster, and more efficient on your feet.

Intervals
Running at a consistent pace is great for longer training runs, but make workouts more intense by doing intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.

Hills
Doing hill work on inclines targets your thighs, calves, and booty, so aside from giving you the tight tush you always wanted, your stronger lower body will make you a faster, more efficient runner. Doing hill work also burns more calories and strengthens the calves which is one way you can help prevent the dreaded shin splints. Here are tips for incorporating hills into your run.

Keep reading to find out two other techniques all runners should incorporate into their workouts.

Healthy Dose Link Time: See Before and After Weight Loss Photos of Women Just Like You

Michele Foley — Tue, 24 Apr 2012 11:00:09 PDT

See it to believe it: inspiring weight-loss pics from everyday women - Shape
Burn major calories with this 15-minute jump rope circuit workout - Fitness
Drop these processed foods! Each contains over 25 ingredients - HuffPost Healthy Living
Summer fitness tips from Les Mills: work that booty and core to the max! - Fit Celeb
Alison Sweeney's healthy swaps for indulging without the guilt - Fit Bottomed Girls
How to maintain your healthy lifestyle . . . even while at work - Mind Body Green
10 tips to ensure you'll be eating healthy all throughout Spring and Summer - Health
Stop saying yes! Why people pleasing can lead to weight gain - LearnVest

Get to Know Your Iliotibial Band

Susi May — Tue, 17 Apr 2012 15:04:32 PDT

Many a runner has been sidelined by knee pain caused by the iliotibial band (aka the ITB). But knowing how to deal with this long band of fascia, which runs down the outside of the thigh from the pelvis to just below the shin, can help keep an injury at bay. Knowledge is power, and we want to help keep you on the road.

First off, fascia is a stiff connective tissue (like tendons and ligaments) that surrounds muscles, bones, and joints, providing both support and protection. It's like shrink-wrap; once fascia becomes tight it tends to stay tight, causing pain and injuries. When the ITB shortens, usually due to poor biomechanics (like losing your running technique when tired), it can pull the knee cap out of alignment. The faulty alignment creates inflammation in the joint and pain when bending the knee. This injury, known as iliotibial band syndrome, occurs more in women than men, most likely due to the wider female pelvis.

To avoid overuse injuries, it's important to keep this thick band of fascia flexible, especially if you're training for a race and upping your weekly mileage. Keep reading to learn how.