FitSugar

Why Feel The "Y": Core Concepts

FitSugar — Thu, 05 Apr 2007 12:30:00 PDT

Do you work your "Y"? Well you should...it is an easy way to feel connected to your "core." The "Y" connects your armpits to your belly button, and then your pelvic floor (like a kagel) pulling up toward your navel. Feeling these points connected gets your external obliques to work so your rib cage stays aligned over your pelvis. Engaging the pelvic floor stabilizes the lower part of the pelvis. All the energy meets at your navel activating your deep abs. Your upper body is now all connected.

I find this "Y" visual helpful for quickly getting into my core and stabilizing my torso while doing a bunch of different activities, from hauling toddlers around to doing free weights I use the "Y" to keep my torso still when doing bi-cep curls. It totally helps get rid of the "sway back into the heels" that often accompanies the lift. Try the "Y" when you do your next set of push-ups - keeping your torso all trussed up really helps out your arms as they push your entire body weight away from the floor.

So use your "Y" - practice it while standing in line for your morning latte.

If you have some questions about your core read this post Core Questions and hopefully it will answer yours.

Hilary Duff's High-Energy Prenatal Piloxing Workout

Self — Wed, 25 Jan 2012 04:39:32 PST

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

Some women may take it easy during their last trimester, but Hilary Duff isn't the type to let her workouts slide just because she's eating for two. The singer-actress may be seven months pregnant, but according to her trainer of eight years, Vivica Jensen, she's still staying fit with biweekly Piloxing sessions. "Piloxing is the first fitness program that blends the best of Pilates, boxing, and dance into a high-energy, hour-long interval workout," says Jensen, who created the hybrid class. "I put a lot of focus into balance and alignment, which can be thrown off when you're pregnant. You also get a great cardio workout, and the boxing element tones your arms and legs."

Although Jensen has tweaked Duff's workouts to accommodate her pregnancy, she's quick to point out that the mom-to-be is no slouch in the gym. "Since Hilary was already in good shape, she's able to do everything but at her own pace with a few modifications like taking more breaks to drink water and catch her breath when her heart rate goes up and not doing advanced ab exercises," says Jensen.

As her due date draws near, the former Lizzie McGuire star is also preparing her body for the hardships of labor. That means plenty of arm, leg, chest, and core exercises. "For now, I'm focusing on her core muscles because I want those muscles intact so she has an easier delivery," says Jensen. Just don't expect Mrs. Comrie to stay bedridden for very long since "Hilary loves being healthy and has always been very active. Once she gets the OK from her doctor, we're really going to kick it up a notch," says Jensen. "She's tough with amazing form, so I'm able to work her hard and really kick her butt!"

Want to stay fit throughout all nine months of your pregnancy (or even if you're not eating for two!)? Incorporate four moves into your regular workout routine to get buff like Duff. Read on for the moves.

Mistakes You're Making on the Pilates Mat

Susi May — Tue, 24 Jan 2012 02:51:53 PST

Mat classes are the most affordable way to reap the benefits of Pilates. Taught across the country at gyms and private studios, group classes mean you don't have an instructor cuing and correcting your every move. Make the most of your time on the mat and be mindful of these common mistakes I've seen in classes over the years.

Not Going Deep
There are many benefits to Pilates, but getting in touch with the deep abs, aka the transverse abdominals, is, to me, the most important. If the deep abs are working, then all four layers of ab muscles will be working right along with it, making for a very stable torso. In class, use every exhale as opportunity to reengage your abs and pull them into your spine with a little lift up. If the abs are pooching outward, you're only working the top layer of the abs and training them to pull away from the spine - the opposite effect of what you want.

Momentum Is Not Your Friend
Deliberate pauses are built into the choreography of many Pilates exercises to prevent momentum from taking over the motion. The Pilates method was originally named Contrology (the study of control) to emphasize this very concept. Going slowly is key. Jayme Boyle, the group fitness coordinator and Pillates mat instructor at the SF Equinox, explains the importance of forgoing momentum like this: "Slower pace means you’re turning on stabilizing muscles and you’re creating more isometric contractions." And I have to agree. Pilates is not a race.

Keep reading for more common Pilates mat class mistakes.

Go Deep Into Your Forward Bend

Jenny Sugar — Mon, 16 Jan 2012 00:10:41 PST

If you run, bike, ski, or sit at a desk all day, chances are your hamstrings are screaming for some attention. Get on the floor and give them what they crave - a seated forward bend. This pose looks simple enough, but here are some ways to increase that deep stretch in the backs of your legs.

Before folding forward, sit with your legs straight out in front of you. Take your right fingertips and pull the flesh of your glute up and away from the sit bone. Repeat on the: left hand moves left cheek. Moving the cushioning of your seat out of the way helps target your hamstrings more effectively in the stretch.
While still sitting upright, increase the stretch in the backs of your legs even further by gently pressing the backs of your knees into the floor. Flex your feet to also engage your calves and shins, but do keep your heels on the floor so you don't hyperextend your knees.
Actively roll both thighs inward, creating a more grounded base for your hips to hinge from. This action in the thighs also help keep the feet flat, as the pinky toe side of the foot has a tendency to curl away from you.

Continue reading to learn

Check Yourself: Running Form To-Do List

FitSugar — Tue, 10 Jan 2012 14:59:26 PST

Whether you're new to running since Jan. 1 or just trying to find your fitness groove, running can be difficult to love 24/7. When my affection for running wanes, one thing that helps bring back the love is technique. When out for a run, I go through this simple list to check my form. It makes me a mindful runner, which helps not only avoid injury but also helps me find my stride once again.

Before you head out to put this checklist to work, be sure to enter to win a year supply of running shoes from Asics. Nothing motivates more than a new pair of sneaks!

Here's my form checklist, starting with the feet.

Land midfoot, not on the heel. Striking the pavement with your heel naturally puts on the brakes, which slows you down and leaves you prone to injury since it's jarring. Not convinced? Read more about heel striking here.
Keep your ankles relaxed and pick your feet up. Bringing the heel toward the bum to activate the hamstrings - a good thing - while pushing the ground away causes muscles to fatigue more quickly, especially the calf.
Shorten your stride. It's nicer for your knees. Really, it is.
Lean slightly forward. The lean should start at your ankles, not your waist, since bending in the middle can hurt your back and it's also inefficient.

To see what you should be doing with your upper body while running, just keep reading.

4 Ways Pilates Makes Everything Better

Susi May — Thu, 20 Oct 2011 10:43:46 PDT

Pilates has a rep as a girly exercise form that attracts ladies who lunch. Private sessions can be pricey, but mat classes will work your entire body. Originally called Contrology, the practice was actually developed to rehab injured soldiers after WW I - talk about functional fitness! After teaching the method for years (and rehabbing my own chronic back injury with it), I have decided Pilates makes everything better, from life's basics like sitting to things more extreme like CrossFit. Here are four Pilates fundamentals that everyone can benefit from learning.

Breathing
The most basic human function, breathing supports life and a fit life, too. A proper inhale fuels your muscles with oxygen, and a powerful exhale helps you engage your deep abs to protect your spine and support your torso. The conscious and studied breathing in Pilates might feel tedious at first, but learning how to breathe into your lower lungs, rather than just your chest, helps makes you a more efficient cardio machine. The Pilates method of inhaling wide through the ribs and exhaling by contracting the deep abs to push the diaphragm into the lungs also means you can keep your upper body and neck relaxed as you take in air.

Learn three more benefits when you keep reading.

Best of Yoga: Hybrid Classes

Self — Wed, 14 Sep 2011 04:28:37 PDT

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

Still think yoga is for hippies? Think again! Instead of chanting, there are lots of yoga styles that fuse elements of other workouts to make a killer two-for-one workout for any exercise personality.

Since you've never been one to play by the rules, why should your yoga practice? Think of this as your yogi cheat sheet of fusion classes to help guide you through National Yoga Month. And be sure to brush up on first class tricks of the trade to look like a pro!

AntiGravity Yoga: Having trouble mastering the handstand? This is for you. Also known as cocooning and aerial yoga, AntiGravity yoga, created by former aerial acrobat Christopher Harrison, involves using a giant hanging fabric (think of a hammock) to assist with yoga pose and stretches.

AcroYoga: Need a spot? AcroYoga combines traditional yoga with Thai massage and Acrobatics for a partner-based practice. You'll massage, flow, invert, spot and asana with a buddy who is the ying to your yang.

Breakti: It's yoga with a beat! Founded by Anya Porter, Breakti is the fusion of break dancing and yoga.

Learn about more hybrid yoga classes after the break!

Work Out With Lady Gaga

Self — Wed, 25 May 2011 05:03:00 PDT

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

Lady Gaga has finally dropped her latest masterpiece, and Born This Way was born to inspire our workouts. The '80s-inspired opus is full of gym-ready grooves, from Eurodisco to Latin rhythms. Let's get moving!

Gaga training sessions with Harley Pasternak consist of a 25-minute routine combining strength and cardio. The trainer has attributed her killer abs to an intense regimen of crunches, but we know the pop star is a fan of core-chiseling yoga as well. With her new album freshly loaded on our iPods (the fourteen songs clock in at exactly one hour), we took her daily drill to the next level.

First, we hand-picked eight tracks (35 minutes) to keep our feet pounding the treadmill - raising your heart rate for at least a half hour will melt fat so your toned muscles emerge. Warm up with the easy-paced "Electric Chapel." Lady Gaga's monster singles - "Hair," the Madonna-esque "Born This Way," club-thumping "Judas" and Bruce Springsteen-inspired epic "Edge of Glory"- all made our list. Then we added the Debbie-Gibson-meets-Donna-Summers jam "Marry The Night," the empowering, rave-worthy "Scheibe" and "Highway Unicorn (Road To Love)," with its "run, run" lyrics.

Read on for the rest of this energizing hour-long workout after the break!

10 Sneaky Toning Moves You Can Do at Work

Self — Wed, 15 Jun 2011 04:30:38 PDT

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

Your office nemesis isn't that know-it-all in the cubicle over, it's lurking right beneath you: your chair!

The more you're sitting, the less calories you're burning... not the ideal bikini body plan.

Picture this: when sitting, your activity in your muscles drops and the calorie-burning rate decreases to just about one per minute. And, women who spent more than six hours per day of sitting (less than a full day of work!) had a 37 percent higher death rate, according to a study from the American Cancer Society. It's scary stuff.

Since I haven't quite mastered the art of jogging while responding to emails, I asked creator of the MELT Method Sue Hitzmann and creator of FitKit Office Amie Hoff to share tips for combating the effects of being chair-bound. And since turning your office into a pseudo-gym can garner a few strange looks, they've kept their exercises as sneaky as possible. Just tell your bosses what's good for your health is good for their bottom line, and try to convince them to bring these healthy vending machines to the break room!

Check out these easy moves after the break!

5 Pilates Moves That Will Get You Ready For Bikini Season

Leta Shy — Tue, 24 May 2011 08:42:53 PDT

Whether you're dancing your way to dropped pounds or making like a ballerina on the barre, there's no end of trendy workouts to try. But one workout that's shown the test of time is Pilates: the exercises are great for toning and targeting muscle groups, which is perfect for upcoming bikini season. And don't be fooled; these exercises will have you sweating! Here are 5-targeted moves to start working into your exercise routine in time for bikini season!

Abs

Pilates is the perfect workout for your abs. It engages the transverse abdominal muscles, which are your deep abs, so these exercises not only help you get a toned stomach but also strengthen the muscle that helps "suck everything in." Try this ab sculpting series from celebrity trainer Nicole Stuart that includes Pilates basics like The Hundred and Single Leg Stretch.

Glutes

Pippa Middleton's love of Pilates may have been the key to her famous backside. Get your own attention-worthy bum with Pilates exercises that target your glutes. Try the Swimming Frog, for example. This move mimics the moves of an amphibian to tone your back as well as your backside. You can also try the move with a basketball between your legs to make it more challenging.

Check out three more moves for three different areas after the break!