FitSugar

Take It to the Gym: Printable Booty Workout

FitSugar — Wed, 18 Apr 2007 08:45:00 PDT

Working the booty is always a great thing to do, plus it is great prep for the upcoming swimsuit season. Watch the video first then you can print out this printer friendly version to take with you to the gym.

Kicks
(10 reps each leg)
Do's and Don'ts

Keep elbows directly under your knees
Start with your toes on the ground and your foot flexed
Do not allow your back to arch, just use the glute to lift your leg
Keep abs engaged - this exercise works your core too.

Donkey Kicks
(10 small pulses each leg)
Do's and Don'ts

Keep your knee pointed down towards the floor
Keep the motion small and concentrated
Use your abdominals to stabilize - pull them away from the floor

There's more, so

Charlie Chaplin (20 pointed feet, 20 flexed) Do's and Don'ts Do 20 small clicks of the heels with toes pointed Then do 20 small clicks of the heels with feet flexed Keep knees straight and move from the upper inner thigh Keep your abs up and lifted - your hand under your belly is there to remind you to pull the abs up and away from the floor
Bridge with Pulses (10 small pulses) Do's and Don'ts Keep your legs parallel (try this with a small ball or pillow between your knees Place your heels close to your pelvis to work the glutes more
Bridge with kicks (5 reps each leg) Do's and Don'ts Work the glute of the foot that is in on the ground - this will help steady the pelvis Don't lower just until it is even with the other knee - use control Flex the foot as you lower the leg, reach through that heel
Raise the leg with a pointed foot
Squats on 3 Levels (10 pulses on each level) Do's and Don'ts Really stick your booty out - DO NOT tuck your pelvis under Feel like you are sitting back in a chair You should be able to see your toes, because you are keeping your weight in your heels to fire up the glutes Do ten squats, then lower your bum for 10 more, then go even lower for the last 10 For more details on squats - check out You Don't Know Squat
Plié Squats (10 slow pulses) Do's and Don'ts Open your legs super wide, so when you bend your knees they are right over your toes Spiral your thigh bones away from each other to open your knees - they should be in line with your big toe Pulse up from your sits bones squeezing together
Pulsing Lunges (10 pulses each leg) Do's and Don'ts: Ideally, both knees should be at 90 degrees Do not push with the back leg, initiate the pulse from the glute of the front leg Use weights to increase the difficulty of the exercise

4 minute Booty Workout Video

FitSugar — Tue, 17 Apr 2007 10:19:21 PDT

Springtime is upon us and so are mini skirts and hot pants. Swimsuit season is just around the corner, so it is time to start toning the booty area. For me, a toned backside is really great for all season, but soon we will be showing more of it so let's get down to business.

Here is a 4 minute exercise video for you to try.

I will have the printable gym version ready for you all tomorrow, since I have never seen someone working out with a laptop at the gym.

Here are a few tips:

Use a soft mat when performing the first 3 exercises - be nice to your knees.
In Charlie Chaplin really pull your abs away from the floor and your hand. This will help keep your low back muscles relaxed to ensure more work in your glutes - which is what we want, right?
Bridge with your legs in parallel (heels in line with sits bones) and your heels close to your booty (this will make the hamstrings work less and the glutes more). You can use a small ball or a pillow between your knees to get the inner thighs more active too.
Read this post You don't know SQUAT for more on the technique of Squats.
For Plié Squats and Lunges remember to not tuck your pelvis under and you'll be golden.

REMEMBER: If a move hurts or feels weird, try the motion smaller. If the move still feels weird, stop and try it again in a couple of days.

Click here for: Take it to the Gym -Print out of the video.

Healthy Dose Link Time: Flat Belly Secrets

Susi May — Mon, 06 Feb 2012 10:26:14 PST

The secret to a flat belly according to doc Travis Stork: never diet - Prevention
Holding that Warrior 1 helps build willpower off the mat - Yoga Journal
Borrow these seven habits of highly successful snackers - Real Simple
Get the skinny on finding (and using) your fat burning zone - HuffPost Healthy Living
When is the perfect time to work out? - Shape
Donkey kicks truly are a kick in the pants - Peanut Butter Fingers
Fat burning lunches! All under 400 calories a pop - Fitness
Was yoga the secret weapon behind the Giants' Super Bowl win? - Mind Body Green
Hit it! Boxing boosts self-confidence - Health
Stock options for all your wintry soups - Vegetarian Times

No Equipment Necessary: Bent Knee Donkey Kicks

FitSugar — Wed, 05 Dec 2007 12:30:00 PST

Lower-body donkey kicks, which work your butt and your lower back, are a great exercise that you can do anytime, anywhere - all you need is your body and a floor.

Start by getting down on all fours (on knees and forearms). Support the majority of your bodyweight on your forearms.
Keeping your right knee bent at a 90-degree angle, slowly lift that leg behind you so your foot raises up toward the ceiling retaining the bent knee position, and until the bottom of the foot is parallel with the ceiling. Squeeze your glutes as you raise your legs.
Return to start position to complete one rep. Do 20 on each side two to three times.

Fit's Tip: Keep your back straight and in neutral alignment, pay special attention that you don't arch your back. Use your muscles to create a slow, controlled movement - do not swing your legs.

No Equipment Necessary: Elbow Plank With Donkey Kick

FitSugar — Fri, 06 Jun 2008 05:30:00 PDT

I love an exercise you can do anywhere, anytime. I like the ones that require no equipment. This elbow plank has an added kick to it, and I mean that literally. Adding a donkey kick to this move requires extra strength, as it will challenge your core while toning your booty and hamstring. Here's how:

Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
Press your right heel towards ceiling as high as you can without moving pelvis or low back. The motion will not be huge, but concentrated on the booty and hamstring.
Lower the bent leg slightly and repeat for a total of eight to ten repetitions. Then switch sides.
Do two sets on each leg.

I like to hold a Downward Facing Dog for five long breaths between sets.

Work Your Backside With These 3 Booty Moves

FitSugar — Wed, 27 Jul 2011 13:21:11 PDT

If toning your backside is on your to-do list, here are three booty moves you can do at home - no equipment required! These exercise are not your basic (read: boring) lunges and squats. Not only are they fun to do, but they will also work your glute muscles from a variety of angles to really firm and lift your bum. Let's kick that big booty to the curb.

Want more FitSugarTV in your life? Try our Yoga Abs video to tone your midsection.

Picture It: Scene Stealer

Tara Sharp — Tue, 18 Oct 2011 11:00:00 PDT

The Radio City Rockettes welcome back the stars of the living nativity - including camels, sheep, and a donkey - for their first 2011 Christmas Spectacular rehearsal Monday. As you can see, the camels are ready for their close-up, including Ted the camel. One camel trainer said Ted is quite the diva, saying, "He stands at the gate wishing he was back in Radio City with the soft mats, the massages, and no mud and competition of the other animals." The Christmas Spectacular production is right around the corner already, kicking off on November 11 and running until January 2. See more cute photos of the dancers with their barn-raised costars now!

Running Hills: Go From No Way to Give Me More

Jenny Sugar — Fri, 19 Aug 2011 10:15:55 PDT

There's an enormous hill by my house that I used to pass by and shudder. That is, until I went on a run with my hill-loving neighbor. Hills are intimidating, but they really do make us better runners. What doesn't kill us makes us stronger, right?

Here are some tips to make hills feel easier so you can start incorporating them into your runs.

When You're Not Running
When you're not running, cross-train with other types of intense cardio to strengthen your heart. Mountain biking, hiking, walking with the treadmill's incline pumped up - all at a vigorous pace - will do the trick. At first, it will feel like it's impossible to catch your breath, but as your body gets used to the physical demands, you'll be able to get through an intense workout without feeling like you're going to pass out.

Strong legs are also important because they propel your body weight forward when you're running up a hill. When strength training, focus on moves that target your calves, shins, quads, hamstrings, and booty like balancing side leg lift squat, reverse lunge, Superman booty lifts, calf raises, and elbow plank with donkey kick.

Keep reading to find out what tactics you can use during your run to make hills a breeze.

Tone-Ups vs. EasyTone Flip-Flops vs. TrimTreads

FitSugar — Mon, 21 Jun 2010 09:00:30 PDT

Just in time for Summer, all those toning sneakers have evolved into seasonal sandals. Essentially, they are slightly unstable flip-flops that force you to work a little bit harder with every step, even though fitness experts question if working harder actually means better. Earlier this month, I received three different brands of toning flip-flops and have been testing them all out as I go about my daily routine. Here is my unscientific impression on these three sandals.

Skechers Tone-Ups
- Price: $49
- Claim: "Burn more calories, tones muscles, improve posture"
- Looks: Thick sole gives it the appearance of a regular flip-flop on steroids. The sequins were a bigger hit with my young daughters than with me.
- Feel: Cushioned flip-flop, comfy, and easy to walk in
- Verdict: I found the Tone-Ups to be quite comfortable, considerably more so than the regular flip-flops due to the thick sole. You can feel the roll bar action of the sole, which makes the shoe unstable, very slightly. The shoes were easy to walk and move in. I am not sure I felt them doing much extra work on my lower legs though.

See what I think of the other two brands when you

How to Shape and Tone Your Booty Like Beyoncé

FitSugar — Tue, 18 Jan 2011 01:08:06 PST

If you're working to get a toned backside like Jennifer Lopez or Beyoncé, here are three easy moves you can do at home. But these are not your traditional lunges and squats. Instead, we show you how to do the curtsy-lateral lunge combo, a sumo squat-lunge combo, and the donkey kick. Then kick that big booty to the curb.