FitSugar

Get the Bod: Brooke Burke

FitSugar — Tue, 12 Dec 2006 04:00:00 -0800

Brooke Burke may be pregnant but she is still super hot. Now we know why... she is doing squats combined with lateral raises on a BOSU!

Looks like Brooke is working what she can while she's preggers: her legs and her shoulders. To do Brooke's killer BOSU work out read more

For this work out you are going to need a BOSU and free weights.

Start by holding 5-8 pound dumb bells.
Stand on (in the center) of a BOSU -- take a moment to gain your balance before going further. Keep the weights at your side.
Slowly, squat down, using the heels of your feet and the weights to balance you.
Bring yourself slowly back up to the starting position.

Now do one regular front raise (still standing in the center of the BOSU), which completes one rep.
Do 3 sets of 10.

Fit's Tip: For the proper ways to do squats and front raises, be sure to click on the words above. Use your judgement on how much is too much - if you are struggling to do 10, then start with 8 and work your way up to 10 in a few weeks. If 10 is too easy, then start with 12. Also, if you're experienced with weight training you may want to use heavier weights and if this is your first time, you may want to go lighter. If you are as preggers as Brooke and haven't been exercising regularly, you should start with lighter weights and stand on the ground (not on a BOSU) and consult your OB first.

Source

Do you BOSU?

FitSugar — Mon, 27 Nov 2006 08:30:00 -0800

Let me just start by telling you that BOSU is an acronym of sorts for both sides up. That's kind of cute, but I can’t help but think about Ginsu knives (only $99.99 for the entire set) when I say it.

You’ve probably seen one at your gym. It looks like a physio ball cut in half. You can work with either the flat side up or the ball side up - hence its name. Even though there are only two options, you'd be surprised with the amount or exercises you can do with the BOSU. The variations are endless.

With the ball side up you can stand on it, test your balance and work your core. Or just stand on one leg to strengthen your standing ankle. Another possibility is lunging with your front foot on the BOSU.

With the flat side up, you can do a plank. This is really hard and I would start on your knees (make sure you’re on something cushy to protect your knees).

Many gyms offer BOSU classes. Click here to find a class near you.

Get Ready for Snow Sports in the Gym

FitSugar — Tue, 09 Oct 2007 04:00:00 -0700

Before we know it, the ski slopes will be open and it will be time to bust out your best moves on the snow. If you've ever had a first day on the mountain, unless you've been training, you know that it's a humbling experience that can make anyone feel quite out of shape. This year, before hitting the slopes, hit the gym in order to improve endurance, strengthen your legs and enhance balance.

Try adding this little pre-season routine onto your regular workout to have your snow legs ready in time for opening day at your favorite slopes:

Cycling: Hop on the stationary bike at the gym for at least 30 minutes of endurance training that works your legs.
Wall Sits: Wall sits are a great way to improve leg strength. Start by standing with your back to the wall. Then slide down until your knees are in line with your hips. Keep your shoulders back against the wall for one minute (or as long as you can possible hold it). Be sure to keep your abs contracted for the entire minute. Rest 30 seconds. Repeat three times.
Squats on Bosu: Do a regular squat on the uneven surface of the bosu. Not only will you be strengthening your legs, but you'll also be working on your balance too. Do three sets of 20.

Source

How-To: Alphabet Abs With Medicine Ball

FitSugar — Tue, 04 Aug 2009 03:30:23 -0700

Lying on the ground doing crunches might help you tone your upper six-pack, but you also need to strengthen your abs standing, because that's how you use them in your daily activities. Here is a great ab and core exercise, and all you need is a medicine ball and to know how to write your A, B, Cs. There are two variations.

To start: Grab a medicine ball that's between five and 15 pounds. Stand with your feet shoulder-width apart, making sure your knees are not locked.

For stability: Start with the ball at chest level, and slowly write the cursive alphabet in front of you. While your arms move around in all sorts of angles, you need to use your abs to keep your torso still. Think of keeping the area between your ribs and pelvis solid. For a more advanced version, try this move while standing on a BOSU.

Learn the other variation.

Fit Tip: Strengthen Ankles to Prevent Injury

FitSugar — Fri, 01 May 2009 09:00:00 -0700

Hooray for warmer weather and hooray for running outside. If you're sticking to softer surfaces such as woodsy trails or grass to protect your knees, then you've got to be careful about injuring your ankles. The best way to prevent achy ankles - or worse, a sprain - is to strengthen them. Here's how:

Do squats and lunges on a Bosu. The unstable surface challenges your muscles in new ways, thereby making them stronger and preparing your ankles for running on soft or uneven surfaces.
Jump rope. It strengthens the muscles and ligaments that support the ankle.
Do both tip toe walking and heel walks. Walking on your toes will strengthen your calves, and heel walking will prevent shin splints.
Mobilize those ankles. Either write all 26 letters of the alphabet with each foot, or do ankle rolls. These little activities strengthen your ankles from a variety of angles and help the joints stay mobile as well.

Source

Eva Longoria's Wedding Workout

FitSugar — Fri, 13 Jul 2007 03:30:00 -0700

We all saw Eva Longoria walking around to get toned up for her big wedding extravaganza, but that girl was doing way more than just walking to get the body of her dreams for the day of her dreams.

According to her trainer, Patrick Murphy, Eva wanted to look strong, she wanted really nice posture and she wanted her arms to look great.

Source

To learn her workout, which is pretty darn impressive by the way, just read more

Murphy gave Access Hollywood the scoop on her exercise routine. Keep in mind all the below exercises are 15-20 reps and there is no rest between exercises in the superset (exercise 1 & 2) :
Warm-Up:
5-10 minute warm-up @ 65-75% of maximum heart rate on elliptical machine.
Dynamic Stretching and Active stretching:
If needed.
Full Body:
1. Squats on Bosu dome with a shoulder press using the 5lb dumbbells
2. Jump squats with 8lb medicine ball
-- 30-45 sec. rest --
1. Walking Lunges with a 12lb bar overhead
2. Alternating lunges in one place with 8lb dumbbells
-- 30-45 sec. rest --
Shoulders, Chest and Core
1. Balance ball chest presses using 10lb dumbbells
2. Pike pushup combo with balance ball (body weight)
-- 30-45 sec. rest --
Legs, Back and Core
1. Squats with cable low rows
2. Standing bent over rows with 10lb dumbbells.
-- 30-45 sec. rest --
Glutes and Stabilizers
1. Side steps with rubber band resistance
2. Lateral ice skater jumps
-- 30-45 sec. rest --
Triceps, Core and Stabilizers
1. Balance ball skull crushers with 15lb medicine ball
2. Standing tricep extension on cables
-- 30-45 sec. rest --
Biceps, Core, and Stabilizers
1. Standing on Bosu dome, 8lb dumbbell hammer curls
2. Kneeling on Bosu dome, traditional dumbbell bicep curls
-- 30-45 sec. rest --
Abs/Core
1. Balance ball crunches with 5lb medicine ball throw
2. Bicycles
-- 30-45 sec. rest--
Core
1. Cable rotations
2. 8lb medicine ball wood chops
-- 30-45 sec. rest --
Postural Muscles
1. Balance ball cobras
2. Superman

Gear Review: The Wave

FitSugar — Wed, 28 Jan 2009 11:00:00 -0800

If you prefer working out at home because it's cheap, private, and open 24-7 then you're going to love The Wave ($90). Created by The Firm, this workout accessory is similar to a Step, but it can be turned over and used like a BOSU to challenge your balance, so you get more bang for your buck.

The dual-action Wave comes with three DVDs - the first one illustrating basic maneuvers. The other two DVDs take you through fast-paced cardio workouts utilizing The Wave alone and with dumbbells. Since you're balancing on this rocking step, almost every exercise targets your lower and upper body, abs, and back simultaneously. You also get a fourth DVD called Express Abs, that focuses on using The Wave to tone your core muscles. To make this program even more effective, there's a Success Guide included that outlines diet tips and an exercise calender that maps out a month-long workout plan.

Watch a video clip of The Wave in action, when you read more.

I really love how easy The Wave is to use, and how challenging it makes basic exercises like squats and lunges. In just 30 minutes, my heart rate increased at a steady rate and I felt every major muscle working. By the end of my workout, my hips, thighs, and arms were burning in a good way. For $90, it's a great program for someone who wants to burn calories and tone muscles without having to leave their living room.

Lifting Tip: Stand When You Lift

FitSugar — Tue, 23 Sep 2008 10:00:00 -0700

When you're strength training, there are definitely certain multitasking moves where you sit, kneel, or lie on the floor or a balance ball. I think that is fine, but for all other upper body exercises, be sure to do them standing instead of sitting on a weight bench. Standing makes the exercise more challenging to your entire body. Plus, standing helps ensure that you are working with proper posture and not hunching over. This is better for your spine and works your core too.

Fit's Tips: To make an upper body exercise even more challenging, try balancing on one leg at a time. Or better yet, stand on a BOSU for serious challenge while doing your bicep curls.

Source

What's the Deal with the Bodyblade

FitSugar — Wed, 16 Jul 2008 08:00:00 -0700

Always on the lookout for new fitness gadgets, the Bodyblade has grabbed my attention.

The Bodyblade ($50-$160) is a tool that claims to use up to 270 muscle contractions per minute, and doesn't bulk you up. Basically you just take the long blade, shake it by pushing and pulling front to back or side to side, and then try to match the movement of the blade as it oscillates back and forth. And you only need 60 seconds with this blade for a workout - red flag! Sure, I could see this blade working your core if you're standing on a Bosu trying to shake it, but then we're just getting into a lot of moving parts for a workout that you could get without all the tricks.

I did actually use something like this back when I had to do a little physical therapy; it was fun. While the gadget did seem to help me strengthen my shoulder, I can not say I'll be bringing a Bodyblade to the gym anytime in the near future. Along with PT benefits, the blade can be a helpful tool for training for golf, tennis, or even surfing, just not for everyday weight loss. It's a bit bulky and I would be afraid that I would take someone or something out as I tried to get the blade moving. I was also turned off that I could not find any caloric calculations on the site in terms of how much one can expect to burn by using the device.

I'm not saying you shouldn't try it, but I'll be sticking to my classic workout. Has anyone already tried the Bodyblade? Share the details in the comments section below.

Source

Booty Work: Part One

FitSugar — Fri, 22 Feb 2008 04:00:00 -0800

Many of the women I know focus on exercises that tone their lower bodies. Hey, who doesn't want a nice butt and lean legs to show off? In order to shape your gorgeous booty, you need to learn to love and stick with these butt-burning moves. Here are five for you to try:

Lunges: These are great because they target so many muscles all in one move. They'll work your glutes, quads, and hamstrings on the front leg, and on your back leg, they'll work your calves and increase flexibility in your hips. You want to be careful to have correct form when doing lunges, so watch yourself in a mirror to make sure your front knee doesn't go out past your front ankle when you lower your hips down. Some examples of lunges are stationary reverse lunges, walking lunges, and side lunges.
Squats: This move is great because it doesn't take much to feel your glutes and quads burning. Form is important here too, so be sure to lean your weight back into your heels. You can do regular squats, squats on a BOSU, squats in the bathroom, above your chair at work, or try this yoga sequence.

Want to see the others? Then read more

Step Ups: This exercise requires the use of a step, platform, or chair. You place one foot firmly on the step, then straighten that leg and step up off the ground. It targets your booty and abs, and depending on what you do with your other leg (the one not on the step), you can work your outer thigh, your quad, or your hamstring. Step aerobics, ramping, and this exercise called the Step Up and Kick all involve step ups.
Hip Extensions: Want to target just your bum? This move involves your belly facing the floor, either lying down on a ball or standing on your hands and knees. You bend your knee, squeeze your glutes, and lift your foot straight up. You can make this move even more challenging by placing a dumbbell behind your knee as with this move called the Knee Lift With Reverse Row.
One-Legged Deadlifts: These strengthen your butt, hamstrings, and lower back, but you should skip them if you have back pain or an injury. To learn this move, check out mymaria's post submitted in the Fitness Challenge Group.