FitSugar

Get Lifted: Bridge Booty With a Band

FitSugar — Tue, 15 Jul 2008 03:00:00 -0700

I'm always looking for ways to work my bum and I love to vary the way I do basic exercises. This move is similar to the Booty Lift Chest Press, but it targets your bum even more.

To hear how to get into this read more.

Start on your back with your knees bent and your feet hip distance apart.
Place a band over your hips and hold onto either end with your hands, so the band is tight against your body.
Keep holding the band with your arms pressed into the ground, and lift your hips as high as you can. Adjust the band according to your needs, in order to feel more or less resistance.
Lower your bum back to the ground, but stop an inch or two above the floor.
Repeat for 12-15 times, for a total of three sets.

Move It: Full Sit Up with Bridge

FitSugar — Tue, 05 Jun 2007 09:30:00 -0700

In a recent poll, I asked you all if your summer fitness goal is to have flat abs or a toned tush. Now, while the majority voted for flat abs I thought I'd share this exercise with you all that works both areas of concern. It's a full sit-up/bridge combo and it works your backs side and your torso splendidly.

Start with a basic bridge.

On an exhale, push your pelvis up. Keep your back straight and in neutral spine - imagine your abs and back muscles sandwiching your spine.

You will feel your hamstrings and glutes work.
If you want to work your inner thighs a bit, place something between your knees (like a pillow) and hold it there for the duration of the series.
Lower your pelvis down to the ground as you inhale. As your pelvis lowers, bring your arms up.

Next, do a full sit up.

Exhale and roll all the way up to sitting with your hands behind your head. You put your hands behind so you can't jerk yourself up by swinging your arms up.

Keep your feet firmly planted on the ground.
Focus on pulling your deep abs to your spine as your roll up. Work the abs not the hip flexors.

Roll down and onto your back.
Inhale generously into your back as you roll down, keeping the navel pulled to the spine.

Focus on hollowing out your abs even though you are moving quickly, move with control.
Get ready to bring your hands to your sides as bridge up again.

That completes one set.

Aim to to do 20 reps, but remember quality is more important than quality and speed. Do not fling your self up and down, use your abs and focus on control.

Fit's tip: If I were my trainer, I would definitely stick a small pillow between my knees. Work to keep your legs truly parallel through out this exercise, it is much better form.

Take It to the Gym: Printable Booty Workout

FitSugar — Wed, 18 Apr 2007 08:45:00 -0700

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 read more

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

4 minute Booty Workout Video

FitSugar — Tue, 17 Apr 2007 10:19:21 -0700

Springtime is upon us and so are mini skirts and hot pants. Swimsuit season is just around the corner, so it is time to start toning the booty area. For me, a toned backside is really great for all season, but soon we will be showing more of it so let's get down to business.

Here is a 4 minute exercise video for you to try.

I will have the printable gym version ready for you all tomorrow, since I have never seen someone working out with a laptop at the gym.

Here are a few tips:

Use a soft mat when performing the first 3 exercises - be nice to your knees.
In Charlie Chaplin really pull your abs away from the floor and your hand. This will help keep your low back muscles relaxed to ensure more work in your glutes - which is what we want, right?
Bridge with your legs in parallel (heels in line with sits bones) and your heels close to your booty (this will make the hamstrings work less and the glutes more). You can use a small ball or a pillow between your knees to get the inner thighs more active too.
Read this post You don't know SQUAT for more on the technique of Squats.
For Plié Squats and Lunges remember to not tuck your pelvis under and you'll be golden.

REMEMBER: If a move hurts or feels weird, try the motion smaller. If the move still feels weird, stop and try it again in a couple of days.

Click here for: Take it to the Gym -Print out of the video.

It Is Thigh Time: Bridge with Pillow

FitSugar — Tue, 26 Dec 2006 09:02:32 -0800

Here is another IT IS THIGH TIME exercise video. To slim down muscular thighs you need to strengthen the hamstrings and glutes to balance out the overworking quads and IT band. What is great about this exercise is that you can do it anywhere. You just need a pillow (a ball or towel) to place between your knees.

Let me know how it goes by commenting below.

Keep a look out for more exercise videos. New ones are coming soon.

Let Pilates Move You: Bridge with a Kick

FitSugar — Tue, 14 Nov 2006 13:30:00 -0800

This Pilates move will work your backside, toning your hamstrings and glutes. Lie on your back with your arms resting by your sides and your knees bent and heels in line with your sits bones (yep, those bones that you feel on your bottom when you're sitting). Using your legs press your pelvis up into a bridge. But go only as far as you can so you still see your knees - so not as far up as the bridge pose in yoga (see photo of "wrong move" below).

Engage your core, feeling the abdominals and the back muscles sandwich the spine. Use these muscles to keep your pelvis as steady as possible while doing the following exercise. No rocking and rolling. I always say - it's not really Pilates if you are not working your deep abs.

Press your right heel into the floor to feel your right hamstrings and right booty working. Reach your left leg toward the ceiling and flex your foot (pull your toe toward your head). To continue this exercise read more

On an exhale slowly lower your left leg until it is even with your right knee. Really reach through your heel. Taking about 4 slow counts to lower the leg.

Inhale and point the toes of your left foot and quickly bring the left leg up. Repeat 3 - 5 more times then switch legs.

If this seems a bit daunting, just practice the bridge part of the exercise - pressing the pelvis up and lowering the pelvis with control. If your hamstrings are cramping, give them a gentle stretch and focus on your glutes working to spread the work out.

View 3 Photos ›

To see how not to do this exercise

CaringBridge: Social Networking For Sick Loved Ones

FitSugar — Tue, 31 Mar 2009 03:30:00 -0700

If you've ever had a family member in the hospital, you know that keeping everyone informed about the patient's progress can be as exhausting as the nights spent in the waiting room. We rely on everything from phone trees to mass emails to get updates or find out where to send flowers, but I just discovered a website called CaringBridge that makes this very difficult task easier.

Sort of like Facebook for tough times, the free service lets you easily create a website to share updates on a loved one's illness, surgery, hospital stay, and progress. When a friend of mine was recently hospitalized, her family set up a page on CaringBridge, and I've been really impressed by how extensive it is. To find out how it works, read more.

CaringBridge lets you post explanations about a patient's illness, plus photos and updates on test results or overall mood. Friends and family can sign up for email notifications when new info is posted and leave their thoughts and messages on the guestbook page. The site even lets you make a donation along with a tribute to the patient in question. It seems like a great solution in what can be a very challenging time. Have you ever used one of these sites? Tell me what you thought.

Partner Yoga Pose: Double Bridge

FitSugar — Fri, 12 Jun 2009 09:00:00 -0700

If you're looking to increase flexibility in your neck and spine, half wheel is the pose to do. It also tones your glutes, hamstrings, and quads, so it's a great pose to include in your stretching routine. To make it slightly more challenging and offer support to a friend doing a modified shoulderstand, do this pose called double bridge.

To see a picture of how to get into this pose, read more.

Partner #1 (man) lies on his back, brings his feet over his head, and comes into Plow pose.
Partner #2 (woman) sits behind him with her knees bent. Both partners clasp hands.
Partner #1 lifts his legs up to the ceiling, bends his knees, and gently places the soles of his feet on his partner's knees. He presses firmly into her knees and lifts his hips up so his thighs and torso are in one straight vertical line.

Once Partner #1 is stable, Partner #2 lifts her hips off the floor, coming into Half Wheel.
They stay like this for at least five breaths, and then Partner #2 lowers her hips to the floor. Partner #1 comes back to Plow pose, and then Partner #2 does Plow. Partner #1 lowers his spine onto the floor, bends his knees, and places his feet on the floor. Now each partner is in position to switch roles and repeat the pose.

Source

Partner Yoga Pose: Shoulderstand on Bridge

FitSugar — Fri, 12 Sep 2008 10:00:00 -0700

Some partner yoga poses are a little more challenging than others like this one - Shoulderstand on Bridge. It requires strength for the person on the bottom to hold the Half Wheel and it also requires balance for the person on top to hold Shoulderstand. Since this pose involves one person being upside down, it also requires trust and communication. I love that this video shows both the man and woman taking turns and switching positions. It's common to think the woman wouldn't be strong enough to be on the bottom, but she is!

For detailed instructions on how to give this pose a try read more.

Partner #1 (guy) comes into Half Wheel (Bridge), with his elbows bent and his hands underneath his lower back.
Partner #2 (woman) stands at Partner #1's feet, holds onto his shins, and rests her shoulders on his thighs so her head hangs down. Partner #1 can gently squeeze Partner #2's head to add a little support.
Then Partner #2 lifts or jumps her feet up so her hips are over her shoulders and her spine is straight. When she feels stable, she straightens her legs and comes into Shoulderstand (or I think of it more as a supported Headstand).
Even though it seems like this pose is more challenging for the person on the top since she's working hard to stay balanced, the person on the bottom is also doing a lot of work to keep his thighs stable and hold his partner up. So it's important for both partners to talk to each other during this pose, and let the other person know if they need a break.
To release this pose, Partner #2 folds at her hips and places her feet gently back on the ground and stands up. Then they switch positions and try it again.

Fit's Tips: If you're a little nervous about falling over, have a trusted friend stand next to you so they can catch you in case you start to lose your balance.

Mini Circuits: A Quick Workout to Fit in Anytime

FitSugar — Fri, 16 Nov 2007 04:00:00 -0800

When I am running low on time during my workout, which I am a lot especially during the holidays, I like to do a mini-circuit workout so that I still feel like I am getting in some exercise but I am not spending hours doing it. I love the little combination below, because it really works the biggest muscles in your body.

Do each of the five exercises for about one minute with a little (12 seconds) rest in between each; complete the circuit two or three times.

Squats
Lunges
Push-ups
Bridges
Plank

One round will take you about 6 minutes and so doing it three times straight through will only be about 18 minutes - not too shabby for someone who thought she wasn't going to be able to fit in a workout today.

Fit's Tip: This circuit does not require any extra equipment (aside from a watch or clock) which means you can do it virtually anywhere, even in the guest bedroom you're calling home for a few days.

Source