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Multitasking Move: Booty Lift Chest Press

FitSugar — Tue, 03 Jun 2008 10:00:00 -0700

Multitasking moves are a fave of mine. They are not only extra challenging, but they're time savers as well. I like this one because not only do you get to lie down (another reason I like ab work), but it strengthens the shoulders, triceps, abs, and booty. You can't top that.

Holding dumbbells, lie on your back with your knees bent and your feet flat on the floor by your hips.
Lift your right foot off the ground, and place your right ankle in front of your left knee.
Bring your hands right over your chest, keeping your elbows next to the sides of your body.
Now press into your left foot to lift your hips up while you straighten your arms above you, turning your wrists so your palms are aimed towards your feet.
Then lower your hands to your chest while lowering your hips, but stop an inch above the floor.
Repeat this move about 12 to 15 times. Then release your right foot to the ground and switch sides, placing your left ankle in front of your right knee.
Do two sets on each leg.

Get on the Ball: Exercise Ball Chest Press

FitSugar — Fri, 21 Mar 2008 11:00:00 -0700

Chest muscles need to be strong, however, women don't always want to work these muscles because we think it will make our chest appear larger, but in reality it will just help tone and lift. The exercise ball chest press is a full-body exercise that not only strengthens the chest, the core muscles (abs, trunk, lower back) but also the buttocks and hamstrings. Here is how you do it:

Grab a pair of dumbbells and lie on a stability ball (positioning it underneath your mid to upper back) with your feet flat on the floor, knees bent about 90 degrees with ankles directly under your knees.
Lift your hips up to the sky and keep your abs tight.
While keeping this body position, hold the dumbbells by your chest, palms facing forward, and exhale as you press the weights straight up toward the ceiling. Hold this position for a second.
Then lower the weights back to the starting position and repeat - use your abs to keep your body still.
Do three sets of 12 and be sure to keep your butt lifted the whole time.

Fit's Tip: Pick a dumbbell weight that will tire your muscles after 12 reps (i.e. it's nearly impossible to do the last rep). And as always, be sure to only use your chest and arm muscles to lift the weight, not momentum.

What Size Dumbbells to Use When

FitSugar — Mon, 16 Nov 2009 08:00:15 -0800

Dumbbells are an active girl's best friend because they're fairly inexpensive, compact, easy to use, and allow you to tone every part of your body. Using them can be a little confusing since they come in so many sizes, and many people may not realize that one size doesn't fit all exercises. For example, since biceps tend to be stronger than their neighbor muscles, the triceps, you'd want to use a heavier weight when doing bicep curls.

If strength training with dumbbells leaves you in the dark about what size weights to use for which exercise, here's a little cheat sheet. Since lifting too much can lead to a pulled muscle, here are the dumbbell weights you should start off with. Once your body becomes stronger, you can choose to gradually increase the amount.

To see the chart read on

Work It Girl: Reverse Arch Stretch

FitSugar — Thu, 05 Nov 2009 15:00:58 -0800

Constantly hovering over your keyboard, with your shoulders hunched over not only contributes to terrible posture, but can be a real pain in the neck and back. I know this stretch looks a little provocative and is reminiscent of FlashDance, but it is the antidote to a day of blogging.

Sit on the edge of your chair. Reach your hands behind you and hold on to the back of the chair.
Inhale and press your chest forward, arching your spine. If it feels comfortable, let your head fall back slightly to open through the front of the neck.
Continue to breathe, feeling the front of your body open up as you extend backwards.
Hold this position for 30 seconds or as long as you want. Then slowly lift your head back up, straighten your spine, and release the chair.

Try it and tell me what you think.

Strike a Yoga Pose: Intense Side Stretch

FitSugar — Mon, 02 Nov 2009 08:00:26 -0800

For all you runners and bikers with tight hamstrings, this is the pose for you. It's one of my favorite stretches to target the backs of the legs, but it'll also give you a nice stretch on the sides of your body, as well as your chest and shoulders.

Sanskrit Name: Parsvottanasana
English Translation: Intense Side Stretch Pose
Also Called: Scissor

To learn how to do this pose read more.

Stand with both feet together in Tadasana. Step your left foot directly behind you about two feet.
Bring your arms behind you, bend your elbows and bring your palms together in reverse Namaste position (reverse prayer). Raise your hands up between your shoulder blades as far as you can. Pull your elbows behind you to press your palms together firmly.

Inhale to lengthen your spine, and as you exhale, fold at your waist. Keep both legs straight and lower your torso as far as you can, eventually resting it on your right leg. If it's easy, touch your chin or forehead to your shin.
Hold here for five deep breaths, then engage your leg muscles and inhale to lift your torso up. Repeat this pose with the left leg forward.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Stretch It: Shoulder Releasing Spinal Twist

FitSugar — Fri, 09 Oct 2009 09:00:58 -0700

Tense shoulders are a symptom of stress and working at a computer all day, so take a break, get on the floor, and give this relaxing stretch a try. It's a variation of the chest opening spinal twist, and it'll not only relieve tension in your shoulders, but you'll also get a nice stretch in your lower back.

To learn how to get into this pretzel of a stretch, read more.

Begin on your hands and knees in a tabletop position.
Lower your left shoulder to the floor as close to your right hand as possible, while keeping your hips stacked over your knees (they like to sway to the right).
Extend your left arm straight out and hold your wrist with your right hand. Gently pull your left hand away from you, feeling the stretch in your shoulder. Actively press your hips to the left to increase the spinal twist.
Stay like this for 30 seconds then come back to your hands and knees. Repeat this stretch on the other side.

Gear Review: Polar RS300X Heart Rate Monitor With Foot Pod

FitSugar — Wed, 30 Sep 2009 09:00:29 -0700

I love training with a heart rate monitor, and Polar is my favorite brand. These days I have been working out with the RS300X ($170). Designed with running in mind, this HRM is great for other sports as well.

For me, the feature that distinguishes this heart rate monitor from others I have used in the past is the big red lap button at the bottom of the watch face. Press it, and the watch saves your stats for that lap, but keeps on recording the rest of your workout. When you're done with your workout, the RS300X breaks down your workout data by lap as well as giving your info on your overall workout. It is great for working out at the track when running repeat distances or when training with negative splits. When combined with the S1 Foot Pod ($130), the heart rate monitor tracks your speed and distance as well - perfect for all the type A runners out there.

For more of my opinion, keep reading.

Strike a Yoga Pose: Happy Baby

FitSugar — Mon, 28 Sep 2009 09:00:29 -0700

Tight hips and a tight lower back are common complaints among runners and bikers, so here's a relaxing stretch that will stretch both. It's similar to Half Happy Baby, but with this variation, both knees are bent at the same time.

Sanskrit Name: Ananda Balasana
English Translation: Happy Baby Pose
Also Called: Dead Bug

To learn how to do this pose read more.

Begin lying flat on your back.
Bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
Gently use your upper body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
Stay like this for five deep breaths. To release, let go of your feet and straighten your legs to the floor.

This is one of my favorite relaxing poses. Do you have one? Share it in FitSugar's Yoga Stretch and Tell Group.

You Asked: Losing Weight and Losing My Chest Too

FitSugar — Tue, 15 Sep 2009 04:30:17 -0700

Dear Fit,
I've been on a health kick for about three months. I'm exercising four times a week, eating well, and am proud to say that I've been dropping pounds and am halfway to my goal weight. My only complaint is that I've also dropped a cup size, and am worried my chest will get even smaller. My chest was the one part of my body I actually really liked! Is there any way to lose weight but not lose my boobs?
- Missing My Girls

First of all, congrats on losing weight. It must be exciting to see all your hard work pay off when you step on the scale. I can also understand your frustration at seeing your chest size shrink. To find out what you can do, read more.

The only thing you can do is embrace your less curvaceous self. Unfortunately, just like you can't spot-reduce areas of your body, you can't spot-save, either. In other words, the body doesn't let you pick and choose which parts you lose the fat from. In fact, genetics play a huge role in where your body chooses to draw fat from for fuel.

While you can't keep the pounds from shedding off your chest, you can keep it looking toned by adding a few strength moves into your gym routine. Include push-ups, plank variations, and chest presses to work your pecs.

Strike a Yoga Pose: Headstand Bow

FitSugar — Mon, 14 Sep 2009 10:00:12 -0700

If Wheel is one of your favorite poses, here's a variation that takes the weight from your hands to your head. It's similar to Bow pose, but it's upside down.

Sanskrit Name: Sirsa Dhanurasana
English Translation: Headstand Bow Pose

To learn the prep pose to get into this keep reading