FitSugar

Take It to the Gym: Printable Booty Workout

FitSugar — Wed, 18 Apr 2007 08:45:00 -0700

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 read more

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

Give Some One a Kick From Your Kicks

FitSugar — Fri, 05 Jan 2007 14:15:00 -0800

Were you gifted a new pair of sneakers this holiday season? Instead of chucking your old sneaks, donate them to someone who really needs them.

One World Running is a fabulous international non-profit program promoting an awareness of health, fitness and nutrition by providing running shoes to those in need in the United States and around the world.

To help provide shoes to someone who needs them, send your gently worn, worn or new shoes to:
Daily Camera Newspaper
Attn: Sports Department
1048 Pearl Street
Boulder, CO 80302

To find out more, visit the One World Running website.

DVD Review: Weight Loss - Cardio Kick

FitSugar — Fri, 02 Oct 2009 09:00:51 -0700

Although I'm not a huge fan of DVDs that have the words "weight loss" on the cover, I did love the Weight Loss - Cardio Sculpt video I reviewed a while back.

Here's another video from that series called Weight Loss - Cardio Kick ($15). This DVD follows the same format of a few minutes of cardio, and a few minutes of strength training with weights, so it goes by really fast. The cardio portion includes high-energy kickboxing and martial arts-influenced cardio moves like punching, kicking, and pretend jumping rope to burn calories. The sculpting section leads you through combo moves such as bicep curls with squats, and lunges with deadlifts. There are a few workout options you can choose from. Do the total 51-minute workout including warmup, two cardio/sculpting workouts, and the cooldown, or if you don't have as much time, do the 31-minute workout including warmup, one cardio/sculpting workout, and cooldown.

For more of my opinion on this DVD keep reading.

Home Work: Step Up and Kick

FitSugar — Fri, 15 Feb 2008 09:30:00 -0800

Since it's chilly outside, instead of turning up the heat or making a cup of hot chocolate, give these a try. All you need is a chair and plenty of room so you can stand comfortably on the seat. Be sure to use a chair that has no wheels, and place it on a carpet or a mat to prevent it from slipping.

Stand next to a chair. Place your right foot in the center of the chair seat.
Then step up and raise your left knee up in front of your chest. Hold like this for a count of three, trying to keep your spine and right leg straight. Keep breathing and engage your abs to support your back. Then slowly step down. Repeat this for a total of 20 times.

Want to see how to make this move a little more challenging? Then read more

After lifting and holding your knee up, now stand up with your leg straight out. Hold like this for a count of three and then step back down. Repeat for a total of 20 times.
After that move, it's time to do some Broadway kicks. Instead of just holding your left leg up there, power kick it up as high as you can and then step back down. Kick 20 times. Now repeat the knee up holds, leg up holds, and Broadway kicks with the right leg.

Multitasking Move: Resistance Band Flutter Kicks

FitSugar — Tue, 03 Mar 2009 03:30:00 -0800

Looking for a way to strengthen your abs and tone your thighs at the same time? Then you're going to love this fun exercise called resistance band flutter kicks.

The picture above shows the easier version. To find out how to make this move more challenging, read more.

Sit on a mat or carpeted floor. Loop one handle of the resistance band on either foot. Hold on to the middle of the tube with both hands and lie on your back.
Draw your naval toward your spine and press your low spine into the floor to protect your lower back, then lift both legs up so they are almost pointing straight up toward the ceiling.
Holding the band securely, scissor your legs up and down one at a time, starting with the left leg. Move slowly and point your toes. Each time your right foot lowers down counts as one set. Complete 10 to 15 sets.

To make this move more difficult, lower your legs so they are about six to 10 inches above the floor. Make sure to keep your abs scooped when you work with your legs close to the ground. Scissor your legs for another 10 to 15 sets.

For all you Pilates folks out there, this exercise is similar to doing leg springs on the Cadillac, aka trap table.

Class Act: Turbo Kick

FitSugar — Tue, 19 Jun 2007 11:45:00 -0700

Looking for a new class to add to your workout routine? How about Turbo Kick?

Turbo Kick is a new high energy class that mixes aerobics with martial arts with hip-hop. This class is interval based and is good for participants of any fitness level. Expect lots of upper cuts, jabs, jumps, along with kicks and more importantly lots of sweat. I like this class because it is more fun than your average martial arts class, which can tend to be more serious. If you walk into the class with stress and/or aggression riding on your shoulders, you'll walk out feeling a lot less stressed. Heck, you may even walk out of the class feeling like Hillary Swank circa Million Dollar Baby. What's more? You can burn 6.45 - 8.3 calories per minute during one class. To find a Turbo Kick class near you, check out their turbokick.com

No Equipment Necessary: Elbow Plank With Donkey Kick

FitSugar — Fri, 06 Jun 2008 05:30:00 -0700

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.

No Equipment Necessary: Bent Knee Donkey Kicks

FitSugar — Wed, 05 Dec 2007 12:30:00 -0800

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.

Source

5 Ways to Kick-Start a Healthy Day

FitSugar — Tue, 08 Sep 2009 05:50:07 -0700

Start your day off on the right foot by making the most of your morning. Here are five healthy habits you can easily fit in between the alarm clock ringing and walking into the office. These simple actions can help set you up for a great day.

View Slideshow ›

New Moon Star Nikki Reed Says Relationship Keeps Her Slim

FitSugar — Wed, 18 Nov 2009 11:00:49 -0800

If Kristen Stewart needs any help kicking her nicotine habit, she can look to her New Moon costar Nikki Reed for advice. In the last few months, Reed has given herself a bit of a lifestyle makeover, thanks in large part, as she told People, to her relationship with Greek shipping heir (and Paris Hilton ex) Paris Latsis.

Reed and Latsis have officially been out as a couple since Summer, which was the perfect time for Latsis to introduce Reed to all the outdoor sports he loves. The pair spent the season hiking, windsurfing, and water skiing, and as a result, Reed says, the pounds started dropping.

Besides having tons of fun, Reed was so inspired by her boyfriend's love of the outdoors that she became motivated to get into better shape. First things first, she quit smoking. Now Reed hits the gym for two hours a day and says that being active has made her "much happier."

Last week I shared with you some ways that your relationship might be making you fat, but keep in mind that as with Reed, relationships can have positive effects on health. I personally am healthier now that I'm with a partner who likes being active as much as I do. He and I love riding bikes, climbing, and going on long hikes together. Do any of you credit your relationship for making you healthier?