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Back to Basics: Overhead Press

FitSugar — Fri, 14 Dec 2007 04:00:00 PST

Putting all the fancy machines and accessories aside, sometimes you just want to get in a good workout without having to decipher how to use the gadgets. The overhead press is a great way to work your deltoids, biceps and triceps using a set of dumbbells. Pick a dumbbell weight that tires your muscles by about 12 lifts, a good weight to start with is five pounds.

Here's how:

Stand with your legs hip-width apart, knees soft. Hold a dumbbell in each hand and raise arms so that your biceps are parallel to the ground, arms at 90 angles, palms facing forward.
Exhale as you slowly straighten arms until they are extended as you press your hands straight-up toward the ceiling.
Inhale as you return your arms back to the starting position (biceps parallel to the group and at 90 degree angles).
Repeat 12 times. Do three sets.

Fit's Tip: You can also do overhead presses while sitting on a bench. Or to challenge yourself a little more do them while sitting on an exercise ball.

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Multitasking Move: Boxing

FitSugar — Mon, 03 Sep 2007 07:00:00 PDT

Ever since I read about couples getting into the ring together I have been a bit obsessed with boxing. Well here's a great Pilates move using hand weights to help you add power to your punch. Yep, this exercise is called Boxing.

**This move works your triceps, lats and deltoids while challenging your core.**
A.) Starting Position Stand with your feet hip distance apart. Bend your elbows back, keeping your upper arm even with your back and bring weights to your upper waist. Then bend your knees to come into a half squat. Then bend forward creasing at your hips so your spine is almost parallel to the floor.	Do: Engage your deep abs by pulling your belly away from the floor. Feel your abs and back "sandwiching" your spine. Don't: Tuck your pelvis under! Your spine, pelvis and head should form one long line.
B.) Move Simultaneously extend your left arm straight out in front of you and the right arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up. Exhale while you do this move and deepen your abdominal engagement. Return to the starting position and repeat on the other side -- This completes one rep.	Do: Control the motion of both arms in a slow and controlled manner. Do: Keep your wrist straight, so your knuckles are in line with your shoulder. Don't: Throw your arms haphazardly about.

Fit's tip: Choose an appropriate weight for your strength level between 3 and 5 pounds. Try doing 8 to 10 reps three times, with 30 second rests in between each set.

Weekend Workout: Biceps, Triceps, and Deltoids

FitSugar — Sat, 11 Sep 2010 03:47:13 PDT

The cooling temperatures might mean the end of tank top season, but don't give up your arm work. Give this strength-training routine a whirl to work your biceps, triceps, and deltoids. You'll need a resistance band, a set of dumbbells, and a mat. I recommend doing two to three sets of 10 to 15 reps of all three exercises.

Resistance Band
Hammer Curls

Balancing Tricep
Kickback

Bent Over
Lateral Raises

If you're looking to work another area of your body, check out these Weekend Workouts for additional targeted workouts.

Pilates Moves For Your Arms and Core From Kim Kardashian's Trainer

Self — Wed, 09 Nov 2011 04:18:48 PST

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

If you're a novice like me, you might not realize that there are many different kinds of Pilates. And those incarnations are not defined as "hard, very hard, and nearly impossible."

Celebrity trainer Sara Kapuchinski just opened her new LA studio i heart fitness xo, where she teaches West Coast-style Pilates to a revolving A-list clientele including Khloe and Kim Kardashian, Christina Ricci, Modern Family's Sofia Vergara and Glee's Romy Rosemont.

Kapuchinski started out as a weekend trainer, whose day job was as an A & R executive in the music industry. Soon, she realized that teaching fitness felt more personally satisfying. "Music was fun, but I was more gratified training people," she recalls. "After sitting at a desk from 9 to 5 and staying up 'til all hours, I was experiencing a lot of neck and back pain. And, like most people, I was amazed that classic Pilates did the things that it was supposed to do: my posture improved, I lost inches in my waist and my neck and back pain basically disappeared."

After a bit of investigation, the trainer found that Pilates on the West Coast, which is heavier on cardio, was more her speed: "Pilates is so great for your body, for your core (that mysterious thing), but a lot of times you leave a class feeling like you need to sweat. I wanted something that was a bit more cardio-driven without having to go take a Boot Camp."

Read on for three of Kapuchinski's heart-pounding Pilates moves!

Guess Who?

FitSugar — Sun, 06 May 2007 04:00:00 PDT

Guess who's got these toned and muscular arms?

Want to find out? Then

read more It's Madonna! Forget Girls Just Wanna Have Fun - Girls just wanna have those arms! Her arms are inspirational. She looks so strong - it's amazing! It must be all the Ashtanga Yoga she does and her macrobiotic diet. To tone up your arms, you can do arm strengthening exercises like the bent over kick back for toned triceps. Or check out this video to really work all the muscles in your arms, just in time for tank top weather.

View 3 Photos ›

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