FitSugar

No Equipment Necessary: Side Plank Leg Lift

FitSugar — Tue, 25 May 2010 06:56:55 PDT

I love exercises that work multiple areas of my body; challenging moves never bore. Plus, you can feel the benefits of core strength work almost immediately. This variation on the side plank targets your shoulders, waist, abs, back, outer thighs, and glute meds (the gluteal muscle on the side of the pelvis that helps stabilize your hip joint).

Learn the details when you

Take Your Elbow Plank For a Walk

FitSugar — Wed, 15 Oct 2008 08:00:00 PDT

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.

No Equipment Necessary: Plank on Elbows

FitSugar — Tue, 12 Feb 2008 04:00:00 PST

The Plank is a great way to work your abs, arms, and back. All you need in order to do this version of the plank is your own body weight. Here's how you do it:

Get face down on the floor resting on your forearms and knees.
Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
Contract your abdominals to keep yourself up and prevent your booty from sticking up.
Keep your back flat - don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
Hold as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute, as you get stronger.
Repeat three times.

At Home Fitness Test: Core Strength

FitSugar — Thu, 08 Nov 2007 04:00:00 PST

It is good to assess your fitness level from time to time. It helps you stay well rounded in your workout life. One element that is important no matter if you are a runner, snowboarder, or into lifting weights, is core strength. You need to have a strong and stable torso regardless of your favorite form of exercise.

To test your core strength is simple, and you can do it home; all you need is a stopwatch.

Core Stability Test

Start by lying on your stomach on the floor and place your elbows directly underneath your shoulders with your forearms on the floor making parallel lines.
Curl your toes under and press up into an elbow plank and start timing yourself.
Hold the plank for as long as you can.
Remember to breathe!

To see what your results mean just

Multitasking Move: Arms and Abs

FitSugar — Mon, 23 Apr 2007 11:45:00 PDT

I love multitasking, about this I cannot lie. I really love a multitasking exercise. Arms and abs are often what brides want to work in their pre-wedding Pilates sessions. Well, here are 2 types of elbow planks to get the job done, and they are not just for brides. Planks are a great way to get your body bikini ready.

Elbow Plank

Hold for 30 seconds

Pull your abs up toward the ceiling, but do not break at your hips
Really press through your elbows so you don't collapse between your shoulder bladesReach through your heels to activate the back of your legs and your booty (similar to weighting your heels when you do a squat)

Side Elbow Plank

Keep your waist lifted away from the floor, work those obliques
Press down with your elbow to keep your shoulder away from your ear
Reach through your top hand, this will make you feel lighter

Both exercises are fine to do if you have wrist problems since the weight is on your elbow, not your hands.

Try holding each plank for 30 seconds, and work up to holding them for a minute. These are great to do during commercial breaks while watching TV. Just put something under your elbows to cushion them.

No Equipment Necessary: Reverse Elbow Plank With Leg Lifts

FitSugar — Tue, 04 Nov 2008 12:00:00 PST

Looking for a tough exercise that will work your shoulders, legs, and abs? Then have I got the move for you. The hardest part about this exercise is keeping your hips up while you lift your legs. Plus this move will challenge your core.

To find out how to do this move

4 Moves to Say Goodbye to Saddlebags

Self — Wed, 08 Feb 2012 04:54:13 PST

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

If you're saddled with saddlebags, you probably think you got the short end of the family gene pool stick. But, lucky for you, those pesky fat deposits surrounding your hips, thighs, and butt are far easier to banish than, say, Great Aunt Hilda or your bossy big sister. "Saddlebags are largely determined by genetics, hormones, and age, but women can still affect the shape of their bodies through nutrition and exercise," says Rebekah Rotstein, a New York-based Pilates instructor who recently released the Pilates For Buff Bones DVD.

Not sure where to begin? Rotstein recommends utilizing large muscle groups rather than relying on spot training for fast results. "Pilates get results because it's a whole-body exercise program and works your muscles synergistically," she says. "Muscles aren't meant to function independently but as a team!"

Just remember to keep your expectations realistic. No workout in the world can turn you into Cameron Diaz overnight. "All women have padding at their hips, no matter how thin we are (even Diaz!)," says Rotstein. "It's what differentiates us from men and accentuates the curves you've got!"

To tone up those saddlebags fast, add these four moves to your regular workout routine. Check out the moves after the break.

How to Get Rihanna's Rock-Hard Abs

Shape — Thu, 19 Jan 2012 04:32:58 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Rihanna is one hot singing sensation. Having recently been named the best-selling digital artist of all time - thanks to a whopping 47.5 million downloads of her hits - the sexy songstress is also a top contender for album of the year at this year’s Grammy Awards.

But not only does the Barbadian beauty know how to rock a stage, she also rocks a bikini, too! No stranger to showin’ off some skin, getting that taut and tight tummy definitely takes work.

The Top 10 Best-Dressed Stars at the Golden Globes

That’s where inspirational fitness expert extraordinaire Ary Nuñez comes in; she’s been training the artist hard for almost four years. “We focus on the core muscles and we do a ton of repetitions,” Nuñez says.

See Rihanna's ab workout after the break.

Reese Witherspoon's "Om"-azing Arm Workout

Self — Wed, 14 Dec 2011 04:15:35 PST

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

Reese Witherspoon may be one of Hollywood's most in-demand leading ladies, but don't expect the Oscar winner to solicit any special treatment during her tri-weekly yoga sessions.

"We've done private training a few times but she usually comes to the group class," says YogaHop owner Matthew Reyes, who has trained Witherspoon for the past five years. "I treat Reese the same as I treat everyone else but I'm glad she feels comfortable enough to come in with the general public."

Reyes enthusiastically endorses the 35-year-old's other passion (running) as a perfect complement to yoga but warns, "Women across the board, especially runners, have a much better developed lower body than upper body." That's why he pushes the actress to find her edge in every power yoga session. "My goal is, if someone were to work out until their arms were exhausted, take a day off then do it again, take a day off and do it again. You will see some really nice development in your muscular tone."

Want to get strong, sexy arms like the Water For Elephants star? Add these four moves to your regular routine three times a week and you'll be flaunting Witherspoon-like guns in no time.

See the moves after the break.

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.