FitSugar

Get on the Ball: Side-Leg Lifts

FitSugar — Tue, 25 Aug 2009 03:30:00 -0700

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place, you end up using more muscle groups. This exercise will tone your thighs, especially your inner thighs and also your core.

For instruction read more.

Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
Place a large exercise ball in between your feet and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
Complete three sets of 15 reps.

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.

Get on the Ball: Plank Booty Leg Lifts

FitSugar — Tue, 28 Apr 2009 09:00:00 -0700

If you're looking to tone up your rear, but you're tired of doing squats, here's a great exercise that targets your booty and the back of your thighs beautifully. Grab an exercise ball and give this a try.

For detailed instructions, read more.

Lie on your belly on an exercise ball and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders.
Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.
Lift your right leg up into the air, then slowly lower it back toward the ball, but don't let it touch. This counts as one repetition. Keep your pelvis level throughout your reps. Complete three sets of 10 to 12 reps with the right leg, and then repeat with the left.

Source

4 Planks to Work Your Core

FitSugar — Tue, 17 Mar 2009 05:50:00 -0700

Planks are always more challenging than they look, and that is just one reason why I love them. They work wonders for your core as well as your shoulders and require no equipment at all. With planks, it's easy to track your progress; the stronger you become, the longer you'll be able to hold the positions. Start by holding your plank for at least 30 seconds and add on in five- to 10-second increments to keep challenging yourself. Here are four planks to mix up your routine!

View Slideshow ›

Core Work: Side Elbow Plank With Twist

FitSugar — Wed, 25 Feb 2009 14:30:00 -0800

Side planks are a great way to work your core, but why not add a twist to spice things up. Adding any kind of motion to a side plank is a serious balance challenge and any time you twist the torso you will be working your obliques and toning the sides of your torso. This move will help you tone your entire torso, not to mention work your shoulders. Needless to say, I love this move.

Details on how to do this variation on the side elbow plank, when you read more.

Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body.
Place your left arm behind your head, and inhale to prepare.
Exhale and pull your navel to your spine to engage your deep abs and rotate your left ribcage toward the floor. Stay there for a second and deepen your abdominal connection pulling your navel in toward your spine even more.
Return to starting position and repeat seven more times for a total of eight reps, then switch sides. Repeat series again on both sides.

If your upper back is tight this exercise provides a nice stretch too. I know it seems like a cruel and perverse way to stretch your back, but think of it as a bonus.

Multitasking Move: Elevated Leg Lift

FitSugar — Tue, 24 Feb 2009 04:30:00 -0800

If you're looking for a way to work your abs, triceps, glutes, and hamstrings, then give this Elevated Leg Lift a try. You'll need to prop both legs up slightly, so use a step aerobics step if you have one, a step stool, or a sturdy stack of books.

Grab a dumbbell and then read more.

Lie on the floor on your back and elevate both feet so they are about five to 10 inches off the floor. Hold a dumbbell with both hands and extend your arms over your head so the weight is a few inches off the floor. Draw your naval toward your spine and lift your hips off the floor so your body is in one straight line.
As you inhale, simultaneously lift your right leg and your arms so they are pointing toward the ceiling. Then as you exhale, slowly lower your arms and right leg back to the starting position. Be sure to lower the dumbbell so it's almost touching the floor, or you won't feel this in the back of your arms. Then repeat with the left leg. This counts as one repetition. Make sure you keep your hips lifted off the floor the entire time.
Do two sets of 15 to 20 reps.

Build a Strong Core and Arms With the Suitcase Walk

FitSugar — Tue, 02 Dec 2008 03:00:00 -0800

If you're looking to strengthen your core muscles as well as your shoulders and arms, here's a great move called the suitcase walk. Not only is it great for toning your muscles, but it can also prepare you for carrying your suitcase in the airport this holiday season. Here's how to do it:

Hold a rather heavy size dumbbell in your right hand, between 15 and 30 pounds. You want to choose a dumbbell weight that will challenge your core, but also allow you to have good form when walking. Hold the hand weight to one side with a straight arm, just like you would hold a suitcase. Keep your shoulders even and your posture square.
Walk, carrying your dumbbell at your side, for 100 to 300 feet. If you don't have one long area to walk in, then walk a shorter distance, back and forth, to total the amount of feet you've chosen. Keep your spine straight and your abs engaged as you move with control. Don't swing the dumbbell mindlessly, but keep it at your side.
Then bend your knees to put the weight down and pick it up with your left hand. Walk the same distance.
Do this exercise once or twice on each side, envisioning the long lines at the airport.

Source

Four Ways to Rock the Plank

FitSugar — Fri, 24 Oct 2008 09:15:28 -0700

The plank is one of my favorite multitasking moves. It works your abs, your arms, and your back, and you can do it pretty much anywhere, without a bit of equipment. Better yet, it's highly versatile: Vary the moves just a bit, and you've got a whole new exercise. Here are four ways that you can rock the plank.

View Slideshow ›

Take Your Elbow Plank For a Walk

FitSugar — Wed, 15 Oct 2008 08:00:00 -0700

When you're working out, getting to the core of the matter doesn't always mean being static. Yes, holding an elbow plank will work your core, but to really fire it up, take those elbow planks for a walk. The challenge of moving your body forward and backward, as well as side to side, works your abs, back, and arms nicely. Plus it is more functional, meaning when you add motion to your planks, the movement pattern translates more closely to moves you do in your regular life. Strength training this way also helps prevent injuries. I learned this move at the Nike Women's Media Summit, and I really felt it in my abs. I may never do another sit-up again. Only kidding! But try it out and you'll see what I mean.

To see how to walk your plank, just read more.
First off, I know walking on your elbows doesn't sound all that comfy, so make sure you have some padding. If you have a yoga mat, just double it up at the front.

Start in an elbow plank, with your elbows directly under your shoulders. Your palms should be flat on the ground and in line with your elbows. Pull your abs toward your spine and reach through your heels to activate the back of your legs.
Walk about half an inch forward with your right arm. Your feet do not move. Walk the left arm forward so it is even with the right arm. Walk back a half inch with right elbow, and then your left.
Now repeat starting with the left elbow, taking one step forward with each arm and one step back.
Next you will step your right arm to the right about a half inch. Then bring your left arm a half inch to the right as well. Return to starting position, stepping first with the left arm and then with the right. Once again your feet should not move.
Reverse directions and step the left elbow to the left, with the right arm following. Then return to back to center stepping first with the right arm and then with the left.
Now add another two steps in each direction. Walk forward right, left, right, left and then backward right, left, right, left. Repeat starting forward with the left arm. Walk backward starting with the left.
Walk to the right for four steps. Return to center and repeat walking to the left.
Push back into a Downward Facing Dog and hold the pose for five breaths. Then repeat the series two more times.

Aside from working your core and your arms simultaneously, another reason to love this exercise is that it works in two planes, which will help increase your overall fitness level.

Get on the Ball: Booty Lunge

FitSugar — Mon, 16 Jun 2008 13:00:00 -0700

Exercise balls are for more than just working your abs. Using one in a standing exercise is sure to challenge your balance as well as work your legs. This ball exercise reminds me of the Pilates Reformer exercise the Scooter, but because the ball is unstable this Booty Lunge exercise challenges the core much more.

To learn how to do the Booty Lunge, just read more.

Start by placing the top of your right foot on top of your exercise ball. Keep your left knee soft – do not lock your standing knee.
Reach your arms forward at shoulder height. If balancing in this position is too challenging, open your arms out to the side. Inhale to prepare.
Exhale and actively pull your deep abs toward your spine. Bend your left knee, engage your right glute and lunge. The ball will move backward and your shin will move to top of the ball. Focus on moving the ball backward from your pelvis and not your foot. Make sure your left knee doesn't move beyond your toes.
Inhale and return to starting position. Repeat for a total of 10 reps then switch sides. Do two sets.

Looking for more exercises to conquer on your exercise ball? Then add these Get on the Ball exercises to your next workout.