FitSugar

Back to Basics: Walking Forward Lunge

FitSugar — Mon, 19 Mar 2007 09:30:00 PDT

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.

Learn to Love the VersaClimber With This Short Workout

Susi May — Mon, 30 Apr 2012 09:15:34 PDT

No doubt you've seen the VersaClimber at your gym - that tall piece of equipment, lurking in the corner behind the more popular cardio machines. But the VersaClimber's unpopularity is also its saving grace: there is never anyone using it, so you hop on it without a wait. Since the machine is often empty, you can also use it to add short bursts of cardio to your circuit training sets, just like my Equinox trainer Lauren had me do recently. It was my first time on the VersaClimber, and I have to say I liked using the machine but it's a killer. I felt like I was climbing up an almost vertical wall.

The VersaClimber works both your arms and legs while making your heart rate soar. Decreasing the tension on the machine's gearing forces you to use your upper body more; when you increase the tension, the work is more in your legs (I felt it more in the hamstrings than my quads) but your arms will still be feeling it.

Keep on reading to get the short interval workout from Lauren.

4 Ways to Get Your Legs Ready For Summer

Leta Shy — Fri, 20 Apr 2012 02:14:22 PDT

Sunny days are here again, which means a long season of shorts, bikinis, and skirts. Showcase your gams with these lower-body workouts that'll have your legs looking toned and strong.

The basics: Simple, everyday lower-body exercises that you can do anywhere are the keys to your success. Once you've got the moves down, you can add lunges, squats, and deadlifts to your everyday routine, or even stop and do them when you have a minute to spare throughout your day. Read our tips on how to do the most effective basic lower-body exercises here.

Inner thighs: Strut your stuff in your bikini with strong, toned inner thighs. Classic moves like side lunges and pliés help to really target this area; find more ways to tone your inner thighs here.

Outer thighs: Target saddlebags with moves that tone and whittle your outer thighs. Check out our video on how to do a clam series to work your core, glutes, and outer thighs, and try these killer toning moves to help slim away your saddlebags.

Glute exercises: Target your derriere with moves that will tone and lift your backside just in time for beach weather. Try our 10-minute video glute workout or try these butt exercises that are straight from celebrity trainers.

5 Places to Find Cute, Cheap Workout Clothes

Leta Shy — Mon, 09 Apr 2012 18:22:50 PDT

Having killer workout gear can help motivate you to stick with a routine, but that doesn't mean you have to invest in an all-Lululemon wardrobe. If you're looking for activewear that's cute, cheap, and somewhere in between a ratty old t-shirt and whole-paycheck performance wear, here are five inexpensive options.

Old Navy: The retailer known for cheap basics has an activewear line that also lays the foundation for your workout wardrobe. Old Navy workout clothes include colorful tanks and tees and basic black leggings and capris, all in material that's made for fitness, like compression fit and moisture-wicking material.
We like: Fold-Over Yoga Pants ($20)

Target: Target's C9 by Champion collection is one of my favorite low-cost options for many reasons. The simple staples are comfortable and made of a sweat-wicking cotton blend that never feels too tight, and the cuts, while looser, always look flattering. Not only that, but all the basics come in a wide range of colors - perfect for stocking up.
We like: C9 by Champion Power Workout Tee ($10)

Keep reading for more affordable workout clothes options after the break.

7 Ways to Get Stronger Arms in Yoga Class

Jenny Sugar — Tue, 03 Apr 2012 00:40:35 PDT

Practicing yoga is one of the best ways to relieve stress, but since you're holding yourself in challenging positions, it's also a killer workout for your upper body. Superstrong, sculpted arms not only look good in a strapless dress, but also enable you to do more advanced yoga poses. Here are some ways you can build a stronger upper body with yoga.

Practice, practice, practice: Taking a class once a week is better than nothing, but you'll really notice a difference in your upper body when you take three or more classes per week. Choose 90-minute classes, rather than 45- or 60-minute sessions.
Skip Child's Pose: While resting is important during a yoga class, if an instructor suggests coming into a relaxing child's pose and you don't feel you need it, stay in Downward Facing Dog to work your shoulders and upper back.
Link poses with vinyasas: If you've taken an Ashtanga or Vinyasa class, you're familiar with doing vinyasas, a series of poses (like a mini sun salutation) that involves jumping back from a seated position and coming into Four-Limbed Staff (similar to the bottom of a push-up), inhaling your chest forward into Upward Facing Dog and exhaling as you lift your hips coming into Downward Dog. Here's a video demonstrating how to do a vinyasa. Doing vinyasas between poses not only strengthens your upper body, but also makes your yoga practice more like a fluid dance, increasing the meditative feel.
Hold arm-strengthening poses longer: Five breaths are the standard when it comes to holding most yoga poses, but if your instructor has you do an arm-toning pose such as Beginner's Sage, Three-Legged Dog, or Full Wheel, stay in it for a few extra breaths to really feel the burn.

Keep reading for more arm-strengthening yoga class tips.

Keep Neighbors Happy With Apartment-Approved Video Workouts

Lizzie Fuhr — Tue, 27 Mar 2012 02:12:55 PDT

We've all been on either side of a noisy equation, and it's no good for anyone involved. While a burlesque or Hunger Games-inspired workout won't fly with your neighbors, keeping things quiet is no longer be an excuse for skimping on a home workout. All of the below workouts are downstairs-neighbor-approved: nothing is too loud, and there are no big jumps or kicks involved, but they are still both fun and active. To get in on all the "quiet" workout goodness courtesy of FitSugarTV, just keep reading.

Madonna-approved arms: Toned arms are always in style. If your arms aren't exactly Spring-ready, this 10-minute workout for sexy sculpted arms will get your biceps and triceps prepared for the skimpier looks of the season.
Hollywood stems: If you're looking to get your legs in shape like Cameron Diaz and you're short on time, we've got a perfect workout for you. Cameron Diaz's leg workout can help you on your mission. Cameron's longtime trainer Teddy Bass shares toning moves that will also help give your bottom a lift.
Killer lower bod: Dreaming of longer and leaner legs? Trainer Holly Perkins has a killer lower-body workout that will tone everything from your calves to your glutes.
Pure barre booty: The small movements of a barre workout are quiet, but intense. If you're looking to tone up your derriere, here is a barre workout that is perfect for firming up those glutes.
Gaga for glutes: When you think Lady Gaga, a lot of big movements and dance numbers come to mind, but luckily her trainer Harley Pasternak has shared the Lady Gaga booty workout. It keeps movements minimal, but does not skimp on impact.
Travel routine: If you're always on the move, getting your workout schedule stable can be a bit of a bother. With this easy routine that incorporates things you can find in a hotel, you can get a quiet full-body workout wherever you are.

Improve Your Running With Squats

Jenny Sugar — Tue, 28 Feb 2012 12:22:38 PST

Don't skip out on strength training just because you think running is the ultimate form of exercise. Building a little muscle should be part of every runner's cross-training fitness routine. Squats, a classic lower-body move, is great for runners for these four reasons.

Prevent knee injuries: Knee pain is one of the most common injuries runners face. Aside from wearing supportive sneakers and running on softer surfaces, strengthening the muscles around this joint can also reduce your risk of pain and injury. Try these wall squats to strengthen your upper legs.
Increase your speed: Practicing sprinting intervals and negative splits will make you a faster runner, but first and foremost, you need muscular legs to have the ability to propel your body forward with each step. Goddess pose, a form of a wide squat, is a killer move that will have your thighs and booty burning. To target your calves and hamstrings, do this variation that Cameron Diaz uses called the Plié With Calf Raise.

Continue reading for two more reasons runners need to do squats.

Warm Up Like Jennifer Lawrence With This Move

Self — Wed, 22 Feb 2012 04:34:38 PST

We are pumped to share one of our favorite stories from Self here on FitSugar! This week, they've got the scoop on how Hunger Games actress Jennifer Lawrence warms up before tackling her killer workouts.

Jennifer Lawrence got in blockbuster shape for The Hunger Games. "We did high-energy moves, like backward running and walking lunges, to gain strength, agility, and balance," says on-set coach Joe Horrigan. Her warm-up: carioca, a dynamic stretch that preps you to kick ass without falling on yours.

Find out how to do the carioca after the break!

Ashley Greene's 25 Hottest Red-Carpet Moments

Hannah Weil — Tue, 21 Feb 2012 11:49:16 PST

She's best known on the big screen as part of the Cullen clan in Twilight, but off camera Ashley Greene's caught our attention with killer stems and a selection of super-hot red-carpet wear. Today the actress - and new face of DKNY - turns 25, and we're celebrating with a stylish tribute to what Miss Greene does best. In body-hugging Givenchy, leg-baring Michael Kors, or ultra-flirty Giambattista Valli, Ashley's zeroed in on the perfect designs to complement an enviable bod and a penchant for sexy event style. Just click through to get a glimpse of her 25 hottest looks yet.

10 Minutes to Leaner, Longer Looking Legs

Zelana Montminy — Wed, 15 Feb 2012 10:17:32 PST

If you can spare 10 minutes, we can help you whip your legs into shape. Press play and let trainer Holly Perkins lead you through a killer workout to tone your entire lower half - from calves to glutes, and everything in between.

Looking for more? Tone your upper body in 10 with this workout for sexy sculpted arms and get your heart pumping with our fat-blasting cardio circuit. Put all three videos together for a 30-minute full-body workout!