FitSugar

Multitasking Move: Side Plank Star

FitSugar — Tue, 10 Feb 2009 13:00:00 -0800

Looking for a move to target you shoulders, core, and legs? Give Side Plank Star a try. It's tough to balance at first, but once you start including this move in your strength training sessions, you'll gain stability and strength. I also love this exercise since it works the glute med, the muscle on the side of the pelvis, that is a great stabilizer when running.

To find out how to do this exercise read more.

Come into a plank position (top of a push-up), with your arms straight and your shoulders over your wrists.
Now roll over to your right side, so you're balancing on your right hand and the outside edge of your right foot. Flex both feet and lift your left arm straight in the air.
Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can. Then slowly lower it back to your bottom leg.
Do two sets of 10 repetitions on each side, but work up to doing 20 reps each side in a single set.

Multitasking Move: Shoulder Press Steppers

FitSugar — Tue, 02 Sep 2008 03:00:00 -0700

I love working my shoulders and my outer thighs, and this exercise targets both areas at the same time. You'll need a resistance band for this move, and if it's too easy with the band you're using, then you can make it more difficult by shortening the band and holding the rubber part below the handles.

To learn how to do this exercise then read more.

Hold either end of your resistance band and then stand directly on the middle of it with your feet together. Bend your elbows so your hands are next to your shoulders. This is the start position.
Now as you take a step to the right, straighten your arms so your hands are above your shoulders.
Then step your left foot in to meet your right and lower your hands back to your shoulders with control, coming back to the start position. Take a total of 10 steps to the right, and then 10 steps to the left. Repeat series two more times for a total of three sets.

Get It Up, Your Heart Rate That Is: Squat Intervals on the Elliptical

FitSugar — Tue, 29 Jul 2008 14:30:00 -0700

Instead of just going along steadily on the elliptical workout, add squat intervals to your cardio to really give your legs a workout. Here's how:

Hop on the elliptical and warm-up for five minutes.
Start pedaling backwards.
Keeping your back straight and shoulders square, slowly let go of the hand rails.
Once you feel comfortable, sink into a partial squat (not a full squat, just about three-fourths of the way down) while continuing to pedal. You'll know you're doing it because your thighs should really start burning.
Try and hold the squat for 20-30 seconds. Work your way up to 60 seconds.
Now pedal normally for a three minutes and repeat the squat intervals throughout your entire workout.

Fit's Tip: If you find yourself losing balance, you can lightly hold on. Just remember: The more you use your arms to hold on, the less of a workout you're getting.

Source

Get on the Ball: Single Leg Squats

FitSugar — Thu, 29 May 2008 08:00:00 -0700

Squats are so much fun. OK, maybe you don't love squats but you must admit they get the job done. If you have a stronger leg, or a dominant leg, chances are high you are not working your legs evenly and your weak leg is getting short changed. The answer is, of course, single leg squats. Doing them with an exercise ball is a great way to tone your booty, challenge your core as well as your sense of balance, and strengthen your legs independently.

Stand at a wall with your exercise ball at your low back with a considerable portion of the ball on your pelvis.
Walk your feet out away from you as far as they need to be so you can bend your knees to a 90 degree angle keeping your knees over your ankles.
Lift your right leg off the floor inhale as you bend your left knee to 90 degrees. The ball will roll up your back as you bend your knee. Don't tuck your pelvis – keep your sits bones pointed straight down.
Exhale and pull your abs toward your spine and straighten the left knee, coming to standing. Keep your right leg off the floor.
Do: 10 reps on each leg for two to three sets.

Single leg squats are a great corrective exercise and great for injury prevention if you are a runner. It is important to have balanced legs and single leg squats will help strengthen your weak leg.

Get on the Ball: Seated Calf Raises

FitSugar — Wed, 16 Apr 2008 11:00:00 -0700

The calves are one of the most neglected muscles in the lower body, but in the Summer they also happen to be one of the most visible muscles of the leg - think capris, shorts, dresses, skirts, etc. People love to work their quads, hamstrings, hip flexors, and glutes but when it comes to working our calves, most of us fall short. This exercise on the ball really targets the muscles of the calves while also giving the core a little workout, too. Here's how to do it:

Start by sitting on a stability ball and resting dumbbells on top of thighs. Thighs should be parallel to the floor and knees should be about hip width apart.
Slowly lift heels off floor to contract your calf muscles and hold for one second.
Then slowly bring heels back down to the floor to complete one rep.
Do three sets of 10-12 reps. Start with 3 to 5 pound weights, and increase weight if that feels easy.

Fit's Tip: To make this move extra challenging, bring your legs closer together. This will challenge your core even more to keep you upright as well as working your calves.

Don't forget to stretch your calves after working them. Here's a bunch of calf stretches for you to try!

Green Exercise: Add Lunges to Your Walks

FitSugar — Thu, 03 Apr 2008 04:00:00 -0700

Green exercise is all about working your body without using electricity to get you going. Walking is a cheap and simple way to burn calories and you can do it anywhere, but it can be a little boring. So I add walking lunges to my walks to not only stretch the muscles in my lower body and increase flexibility in my hip flexors, but lunges also strengthen my quads and booty.

Begin by walking for ten minutes.
Then stand with your feet together. As you inhale, take a huge step forward with your right foot. Exhale, and bend your right knee and lower your left knee into a lunge position with your left heel lifted. You can lower your left knee as far down as you want until you feel a good stretch in the front of your left hip. Then inhale as you step your left foot forward to meet your right foot. Then exhale to prepare for the next lunge.
Now inhale, and step forward with your left foot. Exhale, bend the left knee and lower your right knee into a lunge. Inhale, and step your right foot forward to meet your left. Then exhale to prepare for the next lunge.
Repeat on both sides 10 to 20 times, and then go back to regular walking for 10 minutes. Then repeat the walking lunges a second time, and then walk for another 10 minutes.

Fit's Tips: Do these with a walking buddy so you don't feel silly, or walk on a quiet neighborhood street. Or you can use the indoor track at your gym, where people are doing all kinds of crazy fitness moves, so this will seem pretty normal.

Source

Get Lifted: Romanian Deadlifts

FitSugar — Wed, 05 Mar 2008 14:45:00 -0800

Looking for a new move to work your lower body? One exercise you may want to try is Romanian Deadlifts. They're a great way to really work your hamstrings (the back of your leg), while also working your quads (front of your upper leg) and booty. Here's how you do them:

Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
Now squeeze your glutes to slowly pull yourself up (don't use your back).
Do three sets of 12 reps.

New to this? Then use a lighter pair of dumbbells until you get stronger, you don't want to strain your back. Already a pro? Then try doing it on just one leg.

Lower Body Workout Video Online

FitSugar — Mon, 03 Mar 2008 08:45:00 -0800

Looking to tone your lower body? Then you definitely need to try this video from Lifeskool. I'll warn you ahead of time, it's hard. Not only is it heavy in lunges and squats, and when I say heavy I mean the entire workout is basically lunges and squats, it's also pretty fast paced and nonstop. One thing is for sure though, you're definitely going to feel the burn. Just don't curse my name when you can't sit on the toilet in two days.

Fit's Tip: If you've never done a lunge or squat in your life, or if you have bad knees, you may want to opt out until your lower body is stronger.

Fire Fighter Workout: Part II

FitSugar — Tue, 15 Jan 2008 10:15:00 -0800

If you tried the fire fighter workout that I posted earlier then you're feeling for those folks in uniform, since that workout is literally no walk in the park. Here is the leg portion of the circuit workout - take it from me, it's a sure way to give you that it-hurts-to-sit-on-the-toilet soreness we all hate to love:

LEGS

2-inch squat: Stand with legs shoulder-width apart, hands on head. Drop down 2 inches, then stand back up. Repeat for 30 seconds.

Squats: Stand with legs shoulder-width apart, hands on head. Bend at knees and squat while squeezing your bottom. 30 seconds.

Jump lunge: Start in lunge position with right leg bent forward. Slightly jump and switch sides, landing with your left leg bent forward. Alternate legs. 30 seconds.

Side squats: Start with legs a little wider than shoulder width. Take right leg, step to the right, and bend. Return to starting position. Alternate legs. 30 seconds.

2-inch squat: See above.

Rest for 2 minutes.

Be sure to check out the warm up and chest portion of the workout, too.

No Equipment Necessary: Calf Raises

FitSugar — Thu, 13 Dec 2007 09:30:00 -0800

A lot of us do a lot of leg work to develop our lower body muscles, but completely forget about the calves (or neglect them for fear they'll get bulky). Calf Raises develop flexibility and strength in the ankle joint and calf, and all you need to do them is your body and a step/curb or any uneven surface. Here's how:

Stand with balls of feet on a curb/step, heels hanging off. Keep knees soft, not locked.
Slowly let heel fall below the curb/step, then slowly move weight to toes and lift your heel back up.
Repeat this up and down action 12-15 times. Do three sets.

Fit's Tip: You may want to be close to a wall or something in case you need to get your balance. If you don't have a stair accessible you can do calf raises on flat ground, just go up to your tiptoes and back down. To make it more challenging, you can lift one leg behind you and do one leg at a time.