FitSugar

Multitasking Move: Booty Lift Chest Press

FitSugar — Tue, 03 Jun 2008 10:00:00 PDT

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.

Video: Chris Hemsworth on Fighting Kristen Stewart and Showing Skin For SWATH

Molly Goodson — Wed, 23 May 2012 11:35:52 PDT

Chris Hemsworth stars in the upcoming classic fairy tale reboot, Snow White and the Huntsman, alongside Kristen Stewart and Charlize Theron. We sat down with the actor during a recent press day for the film outside of London, where he opened up about showing "half a chest" in an almost shirtless scene. Chris also shared details from the set, including a mishap while filming a fight scene with Kristen. Check out our interview with Chris and make sure to see B>SWATH when it hits theaters on June 1.

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.

Energize Your Morning with 4 Wake-Up Moves

Self — Wed, 09 May 2012 04:28:59 PDT

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

Can't get through your morning without your daily java fix? You're not alone. According to a survey conducted by the National Coffee Association, Americans spend an average of $164.71 on coffee per year. That's almost enough for a monthly car payment or a couple of weeks worth of groceries!

Want to wean yourself off of overdoing the caffeine without sacrificing your sanity? Then look no further than your local yoga studio. Warming up your body in the morning helps the natural release of endorphins, says Desiree Bartlett, a Los Angeles-based yoga instructor.

Not only does yoga do the body good, the energy you cultivate in a yoga class stays with you all day long. "There is a natural gauging of energy and we release old thoughts or judgments we no longer need," says Bartlett. "Through this practice of steadying the mind and observing the breath, the mind stays present, sharper and clearer because it is no longer reviewing the past or making to-do lists for the future."

Incorporate these four moves into your regular routine five days a week to start each day "with strength, clarity and a sense of empowerment." Desiree may have shot these on the beach (we're jealous!) but you can do them on your bedroom floor!

Get the moves after the break.

Strike a Yoga Pose: Upward Facing Dog

FitSugar — Fri, 27 Apr 2012 19:44:43 PDT

Just about as common as Downward Facing Dog, Upward Facing Dog pose, or Up Dog as I like to call it, not only elongates and increases flexibility in your spine, but it's a great pose for opening your chest, throat, shoulders, and the front of your thighs. When doing this pose, try not to tense your glutes or crunch your lower back. If it hurts your wrists to have so much weight in your palms, make sure to activate your fingertips rather than putting all your weight into the heels of your palms.

Sanskrit Name: Urdhva Mukha Svanasana
English Translation: Upward Facing Dog Pose

Keep reading to find out how to get into Upward Facing Dog.

3 Leg Stretches Runners Should Do Daily

Jenny Sugar — Thu, 19 Apr 2012 10:41:42 PDT

I don't think I've ever met a runner who doesn't suffer from tight hips, hamstrings, or a lower back. The receptive movements and strengthening aspect of running can cause tight muscles that need extra attention. Of course you should never skip the stretching session after a run, but here are three lower-body stretches you should do every day - even on the days you don't run.

Open Lizard

What it stretches: sides of the hips and hip flexors

How to do it:

Come into a lunge position with the right foot forward and the left leg extended behind you, toes relaxed. Make sure there's enough distance between your feet so your front knee is at a 90-degree angle. Lower your hands to the floor to the left of your right foot.
Keep your front foot where it is and slowly lower your right knee outward, so you're resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward just like in Upward Facing Dog; this will help encourage your hips to lower, increasing the stretch.
Gaze forward and enjoy Open Lizard for 30 seconds and then switch sides.

Keep reading to find out how to do the above stretch and one more that will target your hamstrings.

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.

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.

Stretch Those Tight Hips and Lower Back

FitSugar — Sat, 31 Mar 2012 19:16:40 PDT

If you have the ever popular office job that involves sitting at a desk for eight hours a day, it can wreak havoc on your precious body creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like two for the price of one.

Butterfly

Sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
Stay here for five breaths.

Continue reading to learn how to do three more hip-opening yoga poses.

Hollywood Secrets For a Toned, Perky Butt

Self — Wed, 28 Mar 2012 04:07:28 PDT

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

Do you still fantasize about your 15-year-old butt? If things have gone south (literally!) since high school, you can rest assured there's an easier way to reclaim your perky backside than wrestling that old cheerleader uniform out of storage.

So put down your pom-poms, pull on your favorite pair of sneakers, and get ready to defy gravity. These three butt blasters from Hollywood's hottest celebrity trainers will whip your tush into shape faster than you can say, "Go, team, go!"

Trainer: Ashley Borden Notable Client: Natasha Bedingfield

Favorite Move: Put a medium-resistance miniband around the top of your knees. If you don't have a miniband, just be sure to stay focused on the alignment of your knees and ankles throughout this move. Start laying on your back with your hands palms up along your sides, knees bent, looking toward your knees (top). Draw your belly button in. Squeeze your glutes and press hips up into a bridge position where you can see your pubic bone without moving your arms (bottom). Hold for a one-one-thousand second count. Count and bring your body back down to the start position. Repeat 20 times with a medium tempo.

Get more butt moves after the break!