FitSugar

IT IS THIGH TIME: Inner Thigh Work

FitSugar — Wed, 20 Dec 2006 11:15:00 -0800

Here is another IT IS THIGH TIME video. To slim down muscular thighs you need to strengthen the inner thigh after releasing your quads and IT band. This exercise series might remind you of Jane Fonda's work out videos from the 80's, but they've been staples of the Pilates mat repertoire for many decades.

Make sure you are lying on something soft like a thick rug or exercise mat to cushion your hips.

Stayed tuned for more It is Thigh Time exercise videos.

It Is Thigh Time: Roll Out

FitSugar — Tue, 12 Dec 2006 12:00:00 -0800

I have had lots of requests for thigh trimming exercises and I know a thing or two about bulky thighs - having speed skater thighs myself. A lot of factors are at play when it comes to body shape. There is genetics - when I look at the legs of all my female relatives and see many "speed skaters." But the outer part of the quad tends to overwork and the inner part of the leg and the hamstrings tend to be lazy. Evening out this musculature imbalance can help bulky thighs elongate.

So here is the first video in our IT IS THIGH TIME series.

To slim down muscular thighs you need to start by releasing the overworking quads muscles as well as your IT Band. Releasing them with the roller is the most efficient way to do this.

Fit's Tips:

Do not roll over your knee when rolling your quad - that would hurt!
Rolling the IT band can be painful, so call "uncle" when you need to. But my theory is the more painful it is the more you need it.

Keep your eyes peeled for more IT IS THIGH TIME videos.

It Is Thigh Time: Bridge with Pillow

FitSugar — Tue, 26 Dec 2006 09:02:32 -0800

Here is another IT IS THIGH TIME exercise video. To slim down muscular thighs you need to strengthen the hamstrings and glutes to balance out the overworking quads and IT band. What is great about this exercise is that you can do it anywhere. You just need a pillow (a ball or towel) to place between your knees.

Let me know how it goes by commenting below.

Keep a look out for more exercise videos. New ones are coming soon.

Strike a Yoga Pose: Head to Knee A

FitSugar — Mon, 16 Nov 2009 05:50:03 -0800

Looking to loosen up inflexible hips and hamstrings? Here's a yoga pose that's a popular stretch among runners because it'll target the oh-so-tight backs of the legs.

Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag

To learn how to do this forward bend variation read more.

Begin in a seated position with both legs straight out in front of you.
Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist.
Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

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

Move Fat From Your Booty to Your Breasts?

FitSugar — Wed, 28 Oct 2009 08:00:25 -0700

Breasts come in all shapes and sizes, but some women are just not happy with what nature gave them, or how experience (read: breast feeding ) and age have affected their chest. Some women opt for breast implants if they feel the need to augment their natural shape, but there's also a controversial procedure available for those who want to add just a little volume. It's kind of a two-for-one procedure that goes like this: body fat is removed from areas where it is plentiful, such as the booty or thighs, via liposuction and injected into breast tissue.

Concerns that re-planted fat could harden and calcify, making mammograms difficult to read, led to a couple of studies to investigate the issue. To learn what the studies found and how effective the injection technique is, read more.

One recent study found that no abnormalities appeared on mammograms, and it was actually easier to see breast tissue in breasts that were augmented with fat injections as compared to implants. Another study of 50 women, who had fat from their thighs injected into their breasts, found that the women's bust measurement only increased by a small amount. That means more injections would be needed in order to achieve the desired size, so overall, this procedure takes more time than surgical implants. The fat injection technique is pricier as well.

Add to the discussion the fact that doctors aren't sure how much fat is needed to enlarge breasts to the desired size. The fat needs to develop a blood supply and if it doesn't, it dies and goes away. If it does develop a blood supply, the only issue then is that when a woman gains weight, her breasts will grow, and if she loses weight, her breasts will shrink.

The bottom line is that although this procedure seems like a dream come true, it's expensive, time-consuming, and may not provide expected results. Maybe don't mess with Mother Nature, but invest in a good bra?

Reasons to Try Mountain Biking

FitSugar — Thu, 15 Oct 2009 03:47:34 -0700

Road biking was my first taste of exercising on wheels. I loved the smooth terrain, how fast I could speed along, and how much distance I could cover, which made for great sightseeing. I never gave much thought to trying mountain biking, until my hubby persuaded me to go with him. I tell you, it's a completely different feeling riding on a woodsy trail than it is riding on the road. Here are some reasons you should give it a try.

It's the perfect time of year - the air is chilly so you won't overheat, there are no bugs, the ground is less muddy, and the foliage is gorgeous. It's a great way to celebrate Fall.
It's a major calorie burner. An hour of mountain biking burns over 500 calories.
You can forget about doing endless squats and lunges because mountain biking will effectively tone your thighs and booty. Since you have to pedal hard up steep hills, you really feel the burn in your lower body.
Once you purchase a mountain bike, cycling shoes, and a helmet, the trails are usually free, so it's a great way to stay fit during a time when we're all pinching pennies. Visit a bike shop and purchase an old model that stores are trying to get rid of, or check out Craigslist if you're on a budget.

To see why else you should start mountain biking read more.

It's a great alternative for people who say that running hurts their knees or back.
Since you're biking through narrow trails, over roots and rocks, dodging tree limbs and holes, you really tune your sense of balance. It also requires more awareness and quick thinking, so boredom just isn't an issue.
It's a great form of exercise you can do with a friend or whole group. Not only is there safety in numbers, but your pals can suggest new places to ride.
It's hardcore. I feel so tough after a ride in the woods because mountain biking is so challenging. I come home with scratches from branches, bruises from falling (since I'm a beginner), and mud on my legs. Aside from strengthening my body, my inner self feels stronger.

Tell me, have you ever tried mountain biking?

Multitasking Move: Balancing Side Leg Lift Squat

FitSugar — Tue, 13 Oct 2009 05:50:16 -0700

I love combo strength-training moves that target more than one part of the body, and I also love quick moves I can throw in throughout my day, even when I'm not at the gym. This balancing booty- and thigh-toning exercise can be done while blow-drying your hair, waiting for the bus, or talking on the phone.

Music: "Oh, Atlanta," by Alison Krauss

For detailed instructions, continue reading.

You Asked: How to Get Rid of My Ab Flab

FitSugar — Mon, 12 Oct 2009 03:47:12 -0700

Dear Fit,
I'm fairly thin, have muscular thighs from running 20 minutes a few times a week and toned arms from doing yoga, but my belly is pudgy. I heard crunches won't get rid of my gut, but what exercises will?
- Jiggly Middle

We all have areas of our body that hang on to fat, so to hear my suggestions about how to get rid of the extra around your midsection keep reading

Get the Most Out of Your Elliptical Workout

FitSugar — Thu, 01 Oct 2009 04:30:00 -0700

Elliptical trainers are a gym favorite. Not only is this cardio machine joint friendly, but it is also super versatile. You can go forward and backward, work your arms and legs, or focus on your core. Here are some tips to help you squeeze the most out of your minutes on the machine.

If your focus is cardio: Focus on your strides per minute. SPM is the number of times your legs go around, a stat the elliptical tracks for you. Try to keep your strides per minute between 140 and 160. If you're doing intervals on the elliptical, make sure your "sprints" are above 160.
If your focus is toning your thighs: Pay attention to your feet. Pressing more with your heels will work your hamstrings and booty more, while pressing more with your toes will tone your quads on the front of your thighs. Pedaling backward on the machine is great way to tone your backside - hamstrings and glutes.

Interested in a few more tips? Then read more.

If you're short on time: Use your arms and legs equally. To get more bang for your cardio buck, make sure to work your arms as well as your legs. This will help get your heart rate into an intense zone and tone your upper body too. Push the handles to work your pecs and pull the handles to work your lats.
To work your core: Go hands free. Letting go of the handles on the elliptical will challenge your sense of balance and work your core. Make sure not to sway from side to side once you let go of the handles. Place your hands on your hips to monitor your posture.
Tone your glutes: To really target your glutes, work the incline. Do incline intervals increasing the angle for two to three minutes, followed by a similar period with a lower incline.

If you're looking to freshen up your time on the elliptical, I have a PDF for you to print with four different workouts.

Weekend Workout: 1-Legged Core Exercises

FitSugar — Sat, 03 Oct 2009 03:00:04 -0700

Weekends are often jam-packed with traveling, errands, spending time with friends and family, and house chores, which means you can't always fit in a regular workout. So here are some strength training moves you can squeeze in when you have a few minutes. They don't require any equipment so you can do them anywhere. The first move will tone your glutes and hamstrings, the second targets your upper body, and the third move is great for your thighs and abs. Complete each move in this order, and repeat for a total of three times.

Reverse Elbow Plank
With Leg Lifts

One-Legged
Dolphin Dive

Side Plank Star

Still itching for more? Check out these Weekend Workouts to learn how to tone other areas of your body.