FitSugar

Back to Basics: Walking Forward Lunge

FitSugar — Mon, 19 Mar 2007 09:30:00 -0700

Skin is in this spring, so before you sport your cute shorts, do a few of these leg toning walking forward lunges.

Here's how to do it:

Stand upright, feet together, holding two light (5-8 pound) dumbbells at your sides (palms facing in).
Take a controlled step forward with your left leg.
Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
Push off the with your right foot and bring it forward to starting position (#1). This completes one rep.
Next step forward and repeat with the right leg.
Do 2 sets of 15 reps.

Muscles worked: Glutes, hamstrings and quads.

Fit's Tip: If it is too hard to do with light weights, instead of holding dumbbells, you can place your hands on your waist instead.

Back to Basics: Stationary Reverse Lunge

FitSugar — Thu, 15 Mar 2007 08:45:17 -0700

Spring is coming, which means so are shorts and bikinis! Get killer legs with these stationary reverse lunges.

Here is how to do stationary reverse lunges, step by step:

To begin, your feet should be shoulder width apart, torso erect with arms hanging straight at your sides, palms facing in.
Take a slow, controlled lunge (or large step) backwards with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor. At this point your right knee should be positioned directly over your ankle and your right foot should be pointing straight ahead.
Your left knee should be bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
After reaching the bottom of the movement (when your left knee is almost touching the floor), pause for a moment, or a breath, then push with your left, or back foot to move almost straighten both legs (photo on the left). Keep both feet on the ground - you are not returning to the starting position, just raising your pelvis up a bit and almost straightening your knees.
This completes one, now bend your knees and lower your pelvis down to complete another. Do 10.
Return to the starting position (standing with both feet underneath your pelvis), now repeat the movement on the other side, stepping back with the right foot. Do ten up and downs (or reps) on this side now too.

Do 2 sets of 10 reps on each leg.
I have some pointers, so read more

Keep your torso as upright as possible during any Lunge exercise to minimize the stress on the back. Start slow and don't go too low if you are new to the reverse lunge. As you progress you will be able to lunge deeper and to work your glutes more and more. Really press the heel of your front foot into the ground to feel the glutes activate and engage.

Don't do this in a herky-jerky manner. Move slowly down and up - this will work your muscles more without jarring your knees.

I know it seems like a good idea to push on your knee with your hands to help yourself up but that is cheating, so don't do it.

To make this a little more challenging, hold dumbbells at your sides while you lunge. To help maintain balance, look straight ahead instead of down at your legs.

Muscles worked: Quadriceps, hamstrings, butt and calves.

Fit's Tip: The reverse Lunge places less stress on the knees because the knees cannot extend beyond the toes, which makes the reverse lunge a good starter lunge.

Lunge Combo: Side Lunge to Curtsy

FitSugar — Fri, 16 Oct 2009 05:50:17 -0700

When I write that Hannah, my trainer at Equinox, is kicking my behind, I mean that she's really working my glutes. No joke. Here is a move she taught me recently; it's highly effective for toning the backside. The side lunge works the muscle on the side of the pelvis, that I affectionately call the glute med, as well as the inner thighs. The curtsy move really works your glute max and the smaller booty muscles that help lift the seat.

For instructions on this lunging combination, read more.

Holding a five- to 10-pound weight in your left hand, side lunge to the right bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
Repeat by stepping immediately into a side lunge from the curtsy.
Once you have completed 15 reps, switch sides. Do three sets total.

If lunges are new to you, don't add dumbbells to this exercise until you are comfortable with the leg positions. Remember to keep your abs engaged to stabilize your torso throughout this exercise.

Beyonce's Trainer Reveals 5-Minute Preparty "Body Blast"

FitSugar — Fri, 20 Nov 2009 05:50:29 -0800

When I'm totally wrapped up in Thanksgiving cooking, prepping, organizing, shopping (need I go on?), there's hardly a fighting chance that I'll make it to the gym for a full-on workout. Usually, I'll try to squeeze in a set of push-ups while prepping dinner preparation, or an early morning yoga session, if I can. So, I was excited to see Marco Borges, the trainer credited with whipping Beyonce, husband Jay-Z, and Gwen Stefani into tip-top shape, sharing an easy and no-equipment-needed workout with US Weekly. Here are the five moves he suggests to give yourself an all-over body-blasting workout (even if you only have five minutes to spare before your guests arrive):

Jumping Plies: I call these jumping squats, but it doesn't matter what you call them as long as you do them. Here's how: stand with your feet just a bit wider than shoulder-width apart, abs pulled in tight, and bend your knees, lowering your body till your thighs are parallel to the floor and jump straight into the air. Return to starting position and repeat for one minute.

Reverse Lunges: Standing with feet shoulder-width apart, step back into a lunge and repeat on the opposite side, alternating for one minute. Be sure that abs remain tight throughout, working your core and maintaining your balance and posture.

Push-Ups: According to Marco, "The push-up is quite possibly one of the simplest and best body weight movements targeting the muscles of the chest, arms, shoulders and core." Do as many classic push-ups, or moderated position push-ups from your knees, as you can for a full one minute, making sure to maintain proper form and bring your chest as close to the floor as you can before pushing back to starting plank position.

For the rest of Marco's workout, keep reading

Stretch It: Twisting Hip Flexor Stretch

FitSugar — Fri, 20 Nov 2009 08:00:22 -0800

A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads. Here's one of my favorite ways to lengthen that area, while also getting a subtle spinal twist - two great stretches in one!

To learn how to get into this stretch, read more.

Begin in a lunge position with the right knee forward and the left leg extended behind you. The right knee should be directly above the ankle. Place a folded towel underneath your left knee if you feel any discomfort under or around your knee cap.
Rest your left hand on your right knee and bend your back (left) knee. Reach your right arm behind you and clasp the arch of your left foot. Lower your pelvis until you feel a nice stretch in the left hip flexor.
Hold the stretch for 30 seconds, and then switch sides by bringing the left knee forward.

You Asked: Burning Lungs From Running in the Cold

FitSugar — Thu, 19 Nov 2009 05:50:49 -0800

Hi Fit,
I recently started running outdoors and am really enjoying it. It's started to cool off, and breathing in the cold air really burns my throat and lungs when I jog. Is there anything that can be done to prevent this?
- Winter Runner

Ahhh, the cold weather is moving in, and I give you credit for continuing your outdoor runs even though the temps have dropped. Running in the crisp air can be so exhilarating to your body and your mind, but your lungs are another story. I have some ideas about how to make your respiratory system happier, though, so continue reading

Get Lifted: Glider Side Lunge

FitSugar — Tue, 04 Aug 2009 11:00:47 -0700

If you need a new exercise to add to your strength-training routine that will target your quads, inner thighs, and glutes, check out this fun, yet effective, exercise. You need one of those discs like the Valslide, but if you don't have one, just use the lid of a plastic container and do this move on carpet. Or wear socks and do it on a wood floor.

To learn some tricks for doing this pose properly read more.

Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.
Complete three sets of 10 reps on each side. To change up this exercise, you can also slide your foot diagonally behind you.

If you absolutely can't stand lunges, or they hurt your knees, try this alternative.

Have You Ever Kept a Health Problem Secret Like TLC's T-Boz

FitSugar — Thu, 05 Nov 2009 08:00:55 -0800

Tionne Watkins is better known to most as T-Boz, and a member of the former girl group TLC. Watkins has been extremely open about the fact that she lives with sickle cell anemia, but I was shocked to hear that she secretly battled a deadly brain tumor that led to a risky surgery.

Watkins discovered the grapefruit-size tumor in 2006 and faced the frustrating challenge of trying to find a doctor who would operate on her. Most doctors refused because of the complications her sickle cell anemia posed, namely lung and heart failure. The tumor was not cancerous, but it was tied to the vestibular nerve which affects balance, facial movements, and hearing.

To learn more about her condition, keep reading.

Band It: Bicep Curls With Forward Lunges

FitSugar — Tue, 07 Jul 2009 12:00:33 -0700

Bicep curls are an essential strength-training move, but they can become boring after a while. So make them a little more challenging by adding lunges.

Grab a resistance band and keep reading

Push-Up Variation: Push-Up With Alternating Lunges

FitSugar — Tue, 02 Jun 2009 09:00:00 -0700

You know how I love to mix it up when strength training, and push-up variations are some of my favorites since they're such effective exercises when it comes to strengthening your upper body. Here's another variation for you to give a whirl. It not only works your arms and upper back, but you'll also get a nice stretch in your hips. Try it out after your next run to give your upper body a little workout while stretching your hip flexors.

"Play That Funky Music" by Wild Cherry

For more details on how to do this push-up, read more.

Begin in the top of a push-up position with your shoulders above your wrists, and your body in one straight line. Draw your belly button toward your spine to protect your lower back.
Do one push-up, bending the elbows, and then straightening them again.
Step your right foot forward to the outside of your right hand. Look up and press your pelvis slightly forward to increase the stretch in your right hip and left hip flexor. Then step your right foot back and do another push-up.
Step your left foot forward to the outside of your left hand as you gaze up and press your pelvis forward. Then step your left foot back, lower down and do another push-up.
You just completed one repetition. Do as many as you can, eventually doing two sets of 10. If this is too difficult, make them a little easier by resting your knees on the floor.