FitSugar

Lift Tip: Check Your Form Regularly

FitSugar — Wed, 05 Mar 2008 03:00:00 PST

You've been working out with hand weights for a while now, and no doubt you had perfect form when you first learned your favorite exercises.

Ahhh. . . but repetition is a slippery slope and often when we repeat exercises, we slowly stop paying attention to form. Over time, bad habits have a way of working themselves into your routine. This being said, it is a good idea to check your form every once in a while. There's no need to watch yourself every time you do your bicep curls or side arm raises, but once every few week or so, watch yourself in a mirror to make sure you're keeping up with that perfect form.

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Bicep Curl Rehab

FitSugar — Thu, 03 May 2007 03:30:00 PDT

One of the most common arm strengthening moves is the bicep curl. At any given point you can find someone doing bicep curls at the gym. Problem is, that at any given point you can also find someone doing them wrong by cheating. Let's identify a possible cause of the problem and figure out how to fix it...

How to Identify a Cheater: Bending the upper body forward (or backward) at the waist makes the bicep curl a lot easier (and more harmful to your back, mind you) because the swaying allows momentum to do the work when it should be your biceps doing most of the work.

Rehab: Stopping your upper body from swaying forward and backward is the key. To do this, stand against a wall and make sure your back is in contact with the wall throughout the entire movement. You can also try sitting on a bench with a back, but don't push through your legs!

Fit's Tip: If you find that you still want to sway, even when backed up against a wall, then chances are that you're using a weight that is too challenging for you. Lower the dumbbell weight and work on your form.

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Inversion Issues: How to Remedy Common Shoulderstand Complaints

Jenny Sugar — Fri, 25 May 2012 00:14:27 PDT

You're loving your yoga class from Half Moon to Pigeon Pose, but as soon as you get to Shoulderstand, you're less than psyched. Although a basic - challenging, but basic - pose, Shoulderstand can put you at risk of strain and injury when done incorrectly. Turn this pose into your favorite by checking out these common complaints and ways to remedy them.

"I Can't Breathe"
If you're well endowed or carry extra weight in your belly, then gravity causes added pressure on the lungs and throat, making it tough to take in a deep breath. A supportive bra and fitted top can help, but if you still have trouble breathing, then changing how you do the pose will make a huge improvement. Instead of stacking your pelvis and feet directly over your shoulders, hinge at your hips slightly, pressing them away from your face so your feet extend slightly behind your head.

Still can't breathe? Try the Legs Up the Wall variation; rest your lower back on your mat or, to give your hips a little lift, rest your lower back on a folded-up blanket or flat bolster.

Continue reading to learn how to alleviate neck pain and feelings of imbalance while in Shoulderstand.

Barre Workouts are Expensive! Try This At-Home Alternative Instead

Self — Wed, 23 May 2012 04:23:06 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Barre classes may make you easy on the eyes, but at $20 or more a pop, they're definitely not easy on the wallet. Rather than take a second job to pay for our latest fitness addiction, we turned to Beverly Hill-based Cardio Barre instructor Stacey Bosworth to get the inside scoop on scoring a long, lean dancer's body in your living room. "This at-home workout is effective because it targets the whole lower body. Cardio Barre is amazing because it is a no-impact workout that allows you to lengthen and strengthen your muscles while burning fat. It will also help increase your flexibility and strength," says Bosworth.

Celebrity devotees, including Dakota Fanning, Neve Campbell, and Heather Morris, can all attest to the fact that Cardio Barre has given them "a lifted tush and leaner, dancer-like legs!" Incorporate these three moves into your regular routine three times a week for maximum results.

Butt Blaster
Come down to the floor on both forearms with your knees bent. Your left hip is directly over your left knee. Your right leg is bent to a 90-degree angle with your foot flexed. Extend your right leg toward the ceiling as if you were pushing the ceiling away from you (see photo above). Bring your right leg down past your left hip and then back up toward the ceiling, keeping your leg parallel to the floor with your kneecap pointing toward the ground and your foot flexed. You are doing a full range of motion, trying to imagine extending your leg all the way through the ceiling.

Keep reading for more barre moves you can do at home!

3 Tips to Mastering DIY Gel Manicure Kits

Jessica Cruel — Mon, 14 May 2012 12:31:00 PDT

Gel manicures are popular fixes for busy women who need chip-free finishes that will last. And recently, at-home kits have hit the market with brands like SensatioNail, Red Carpet Manicure, and Sephora by OPI (available soon) coming out with their own versions. Now that Spring is here and temperatures are rising, your hands and feet will be begging for a little attention - not to mention the benefits of long-lasting manicures and pedicures. Get tips on making your DIY gel set look good for weeks when you read more.

Get Lifted: How to Do an Overhead Press Correctly

Leta Shy — Wed, 09 May 2012 15:46:11 PDT

Yes, it's almost tank top and bikini season, which means that bare arms will be the norm for the months ahead. If you want to sculpt shapely shoulders and toned arms, learn how to incorporate the overhead press into your workout routine.

Proper form: You can do an overhead press using dumbbells, barbells, or resistance bands. The following are tips on how to do a standing overhead press using dumbbells; for more advanced tips on how to do an overhead press using a barbell, check out the American Council on Exercise's recommendations on how to do a standing barbell press.

Keep reading to find out how to do a standing overhead press.

Energize Your Morning with 4 Wake-Up Moves

Self — Wed, 09 May 2012 04:28:59 PDT

We are pumped to share one of our favorite stories from Self here on FitSugar!

Can't get through your morning without your daily java fix? You're not alone. According to a survey conducted by the National Coffee Association, Americans spend an average of $164.71 on coffee per year. That's almost enough for a monthly car payment or a couple of weeks worth of groceries!

Want to wean yourself off of overdoing the caffeine without sacrificing your sanity? Then look no further than your local yoga studio. Warming up your body in the morning helps the natural release of endorphins, says Desiree Bartlett, a Los Angeles-based yoga instructor.

Not only does yoga do the body good, the energy you cultivate in a yoga class stays with you all day long. "There is a natural gauging of energy and we release old thoughts or judgments we no longer need," says Bartlett. "Through this practice of steadying the mind and observing the breath, the mind stays present, sharper and clearer because it is no longer reviewing the past or making to-do lists for the future."

Incorporate these four moves into your regular routine five days a week to start each day "with strength, clarity and a sense of empowerment." Desiree may have shot these on the beach (we're jealous!) but you can do them on your bedroom floor!

Get the moves after the break.

6 Best Ways to Flatten Your Belly By Summer

Prevention — Mon, 07 May 2012 04:33:32 PDT

We are pumped to share one of our fave stories from Prevention here on FitSugar!

By the Editors of Prevention

A toned, flat tummy is a goal many of us strive to achieve in time for bathing suit season, but endless crunches and ditching all your favorite foods until July 4th isn’t the right-or fun-way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 6 ways to flatten your belly by summer.

Make Time For Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.

Top 10 Reasons Your Abs Exercises Aren’t Working

Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

More flat-belly tips after the break.

May the Fourth Be With You - and Cake Too

Anna Monette Roberts — Fri, 04 May 2012 05:14:46 PDT

Today is May 4, the unofficial holiday that Star Wars fans have proclaimed Star Wars Day. If you encounter anyone wearing fanboy paraphernalia this Friday, make sure to greet them properly by saying, "May the fourth be with you." It will give you instant geek cred.

We made a Star Trek cake for Captain Picard's birthday, so of course we had to make a sweet treat for May 4 too.

To replicate this fabulous and fairly easy Star Wars cake, take a look at my decorating tips.

Dispel These Common Complaints and Start a Love Affair With Running

Jenny Sugar — Wed, 02 May 2012 02:27:29 PDT

You want to love running, you do, but every time you head out for a run, you end up hating it even more. Check out some of the most common complaints below, and find out how you can turn your relationship with running around for the better.

"My Knee, My Back, My Feet - Everything Hurts"
Pounding the pavement is not easy on the body, and one reason for aches and pains is poor running form. Here's a body checklist to make sure you're running properly and efficiently. Sneakers that are old or unsupportive can also lead to joint pain, so here are tips to help you find the perfect pair of running shoes. Be sure to replace shoes every few hundred miles or every few months (whichever comes first). Also, don't run every day - including other types of exercise is a must in preventing repetitive stress injuries.

"It's Boring"
Running is the definition of repetition, so if you're on a treadmill, make it more exciting by watching your favorite TV show, listening to a new audiobook or CD, running next to a chatty friend (just make sure to keep your gaze forward), or "racing" an unknowing treadmill runner. If none of that seems appealing, bring your runs outdoors. The beach or the woods are full of natural obstacles to keep you on your toes, and the fresh air and scenery are sure to lift your spirits. Choose a different location every time to keep workouts exciting, and bring your dog along. It's also fun to track your workouts using a heart rate monitor, GPS watch, or an inexpensive running app like one of these.

Keep reading to find out how to deal with other running complaints.