FitSugar

Banish Belly Bloat

FitSugar — Wed, 03 Jun 2009 11:00:00 -0700

We all know that the best way to a flat belly is by burning calories and fat through cardio. Bloating, on the other hand, is its own beast, and nothing kills a day at the beach than feeling super bloated.

Luckily there are easy ways to reduce bloating so that you can show off that tummy you've been working so hard to get. Check out these easy ways reduce bloating for bikini season:

Stay away from salt. Too much sodium is not only bad for your heart but will cause you to retain water and feel bloated.
Drink water. Being dehydrated is a sure way to cause you to retain water, so be sure you drink enough water to keep your body hydrated.
Limit gassy foods. Some foods (such as lentils, artichokes, wheat bran, carbonated drinks, and more) create more gases in your body than others, so you may want to limit them if you're about to suit up.

There are two more so read more.

Eat fiber. Fiber helps everything move through the intestines more quickly, which prevents constipation and bloating. If you're not accustomed to eating enough fiber, then slowly add more and more fiber to your diet; go too fast, and you'll feel even more bloated than before. Also make sure to drink plenty of water with all the fiber.
Eat more slowly. One small cause of bloating could be that you're swallowing too much air when you're scarfing down your meals; this is why some of us get the hiccups when eating too quickly. So slow down when you eat and remember what mom said: close your mouth when you chew.

Do you have any sure ways to prevent bloating? I'd love to hear your tips so share them below.

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What's More Important to You: Flat Belly or Toned Tush?

FitSugar — Fri, 03 Oct 2008 04:30:00 -0700

We all eat right and work out to feel energetic, and to prevent ourselves from getting sick, but let's face it - many of us are conscientious about diet and exercise because we love how it makes us look. Who doesn't want a slim and toned body, right? There's nothing wrong with being proud of your appearance.

With that said, everyone has certain parts of their body they love to work on so I'm wondering . . .

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Hilary Duff Hearts Pilates

FitSugar — Fri, 27 Apr 2007 11:45:00 -0700

Pilates has been all the rage for a while now, but now the younger generation of Hollywood hipsters is getting hip to working their core. Could Pilates be how Hilary Duff went from being self described as too skinny to being in the best shape of her life? She credits her long and lean body to doing Pilates 3 times a week.

It is no secret that I love Pilates too, and here's why:

Flat Belly: The most fundamental move in Pilates is pulling your navel to your spine with every exhale to engage your deep abs. You keep the deep abs engaged while you inhale too. Working your deep abs flattens your belly and decreases the diameter of your waist. When you work the tops layer of abs, the 6 pack muscles, they bulge out. Not only is that not too attractive, it doesn't support your spine or pelvis. Every breath you take is another opportunity to work your abs.
Long and Lean Muscles: Pilates is all about controlling motion, this way you work the muscles as they shorten and lengthen. This way when new muscle is formed it is long, not bulky.

There are more reasons and more pics of Hilary, so read more

Springs: It is the spring resistance on all the Pilates equipment that makes them unique. The play in the springs forces you to control your motion in every exercise. Plus as the spring becomes taut it provides more resistance, challenging your muscles even more.
Flexibility: You work all your joints through their entire range of motion, so your muscles get stretched in almost every exercise. This also helps those muscles lengthen as they strengthen.

My only word of caution: If you find an instructor you love, don't tell everyone you know about her. Hilary's only complaint about Pilates, as she told Self magazine, is her teacher is so over booked since she raved about her to all her friends; she has trouble getting an appointment.

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Strike a Yoga Pose: Staff

FitSugar — Mon, 26 Oct 2009 10:00:49 -0700

Some yoga poses require flexibility like Tortoise, some are all about your strength like Scissor Legs Side Crow, and some demand extreme balance like Headstand Scorpion. Then there are poses that don't call for much but your stillness and attention to breath.

Sanskrit Name: Dandasana
English Translation: Staff Pose
Also Called: Stick

To learn how to do this simple pose read more.

Sit on your mat with both legs together so they're straight out in front of you.
Place your palms flat on the floor beside your hips, and actively press them into the ground. Keep both arms as straight as possible, and lengthen your spine, imagining it is a sturdy staff or cane someone would use to walk with. Roll your shoulders away from your ears and tuck your chin. Engage your leg muscles and flex your feet.
Stay here for five deep breaths, keeping your belly still and only breathing into your ribs. Then release.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Don't Fear the MUFA

FitSugar — Tue, 06 Oct 2009 10:00:06 -0700

After years of being treated with disdain, dietary fat has slowly been making its way off the nutritional black list. Now that omega-3 fatty acid is almost a household word, it is time to embrace the MUFAs - monounsaturated fatty acids. A diet rich in this type of fat has been found to reduce abdominal fat better than a diet high in carbs - even without exercise. In fact, this is the cornerstone of Prevention's Flat Belly Diet.

If you're dieting, don't fear the MUFAs; while they might not be the magic bullet for belly fat (even if you incorporate them into your diet, you still need to keep a watch on your caloric intake and exercise), they do make dieting easier. Full of fat-soluble vitamins, MUFAs are satisfying to eat and help you feel full and satiated, nipping in the bud two common complaints of dieters: boredom and hunger.

To learn where you can find the almost-mythic fatty acid, keep on reading.

On the Move: Commuter Workout

FitSugar — Thu, 03 Sep 2009 05:50:49 -0700

Do you feel like your commute is interfering with your gym time? Add some simple strength-training moves to your bus or train time. Michael Martin, a personal trainer at Equinox, developed a simple routine for you to take advantage of your commute. Check out the moves.

Strap-Hanger Pull-Ups: Didn’t get a seat? No problem. Work your biceps while you wait by holding onto the strap to engage your bicep. Keep your neck and shoulders relaxed while holding the bicep contraction for eight to 10 seconds and release. Repeat the move eight to 12 times or until muscle fatigue. Casually change arms and repeat on the other side. Another option: Try briefcase curls while waiting on the platform or stuck in line waiting for a train ticket.
Commuter Seated Calve Raises: Start with your feet hip-width apart and flat on the floor. Come up onto the balls of your feet and contract your calf muscles. Since you’re working without weights, squeeze the contraction tightly and hold it for eight to 10 seconds breathing normally, then slowly lower the feet to the floor using your own resistance. Lay your briefcase or backpack across your lap for added challenge and weight.

There are plenty more moves, so keep on reading.

Yoga Tips For Expectant Moms

FitSugar — Fri, 26 Jun 2009 12:02:35 -0700

Whether you're new to yoga or an experienced yogini, practicing yoga is a wonderful way to take care of yourself and your growing little one. Not only will you experience peace and relaxation, but so will your babe. Many gentle types of yoga are appropriate and beneficial during pregnancy, but here are some things you should know if you are expecting . . .

When you become pregnant, talk to your obstetrician or midwife about yoga whether you've been practicing for years or are thinking of starting. They'll most likely give you an enthusiastic "thumbs up," but it's always a good idea to make sure you don't have any health restrictions.
If you've been practicing yoga for a while, it's safe to continue taking the same yoga classes. Just listen to you body, and don't do anything that makes you feel uncomfortable. On the other hand, if you're new to both pregnancy and yoga, take a prenatal yoga class instead of a regular one. The instructor will give you more individualized attention, and explain ways to do poses that will be safe for you during pregnancy.
Prenatal yoga classes tend to focus on opening the hips, stretching the lower back, relaxation skills, and pranayama (breath exercises). So just be aware that you may not be moving a ton, but you'll definitely be breathing, and spending a lot of time in Wide Squat and Pigeon. By using and stretching the muscles you'll be needing during birth, you'll essentially be making labor easier.
Drink plenty of water and be sure to get the extra 300 to 500 calories you need during pregnancy.

To hear the other important tips keep reading

I Don't Buy It: Ab Circle

FitSugar — Sat, 20 Jun 2009 03:00:00 -0700

Why yes, of course, I want a flat washboard belly in just weeks. Who doesn't? The problem is this $15 Ab Circle is not the way to make it happen. This foldable ab machine promises to target your entire core with its fun, swiveling, circular motion. It combines cardio and core work, and all it takes is three minutes a day, and "in just a few weeks - not months - you'll firm and flatten your stomach. We guarantee it."

Well I'm happy they got the part right that you need cardio in order to get rid of the layer of fat covering your abs, but what they got wrong is how much cardio a person will need in order to make it happen. Three minutes a day isn't going to do much. The Ab Circle is a total scam, and hopefully those looking to whittle their middle won't fall for it.

If you want a flat and toned stomach, work on getting at least 30 minutes of cardio a day. You can also follow an ab routine like this one to tone up, so when the pounds of fat start to melt away, it'll reveal your toned abs.

Strike a Yoga Pose: 1-Legged Bow

FitSugar — Mon, 04 May 2009 03:30:00 -0700

If you like backbending poses in yoga, then you probably love Bow pose. Here's a variation that focuses on bending one leg at a time, which allows you to work on stretching out your chest and shoulders more effectively. It's also a great quad-strengthening pose.

To learn my trick for getting into this pose read more.

Lie flat on your stomach, drawing your belly button toward your spine.
Interlace your hands behind you, bend your right knee, and hook your right foot in the hole your arms make. Clasp your hands around the front of your ankle. If it's too difficult to get into the pose this way, reach back with one hand at a time instead.
Actively press your left leg into the floor and push your right foot away from you. Both these actions will help give your torso a little more lift, which will increase flexibility in your back and chest.
Stay here for five deep breaths. Then keeping your hands interlaced, gently unhook your right foot, bend your left knee, and do this pose with the left leg lifted.

Pilates 101: Finding Neutral Spine

FitSugar — Fri, 30 Jan 2009 10:00:00 -0800

The concept of neutral spine may sound simple, but this important Pilates concept can be elusive. To keep a neutral shade of spine, you maintain the natural curves of your back while doing an exercise, such as an upper abdominal curl (aka crunches). Keeping neutral means the muscles in your back are working in conjunction with your abs, and when you get your abs and back to fire together, you are working your core. Maintaining those natural curves keeps your ab work honest and makes it more difficult to cheat.

Although the concept of leaving things as they are sounds simple, when the majority of people lie on their backs, they automatically press their low spines into the floor. This, my friends, is not neutral.

To find your neutral spine:

Lie down on your back with your knees bent and your feet flat on the floor, with your heels about a foot from your bum.
Rock your pelvis up and down so you can feel the top and bottom of your sacrum, the bony back of your pelvis.
Stop rocking and feel the entire sacrum on the ground, allowing the five vertebrae in your lumbar spine to make a gentle curve away from the floor. It will not be big curve!
Your bottom rib should also be making contact with the floor.
The curve of your neck should mirror the curve of your low spine, so it pulls away from the floor as well.

To learn how to find neutral spine from the front of your body, simply read more.

You can also monitor your neutral spine from the front.

Your pubic bone and top of your pelvis (ASIS) should be on the same plane and parallel to the floor.
To get a sense if these bones are even, place the heels of your palm on the top of your pelvis and the middle fingers of both hands on your pubic bone. These bones should be on the same plane.
The apex of the curve in your lower (lumbar) spine should be even with your belly button. This is another way to feel that the curve is there but not huge!

When lying on your back with both feet off the ground, you should round your low back (super scoop) and not maintain neutral. In those positions (like the 100s in Pilates), rounding the spine protects your back!

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