FitSugar

Lunge Combo: Side Lunge to Curtsy

FitSugar — Fri, 16 Oct 2009 05:50:17 -0700

When I write that Hannah, my trainer at Equinox, is kicking my behind, I mean that she's really working my glutes. No joke. Here is a move she taught me recently; it's highly effective for toning the backside. The side lunge works the muscle on the side of the pelvis, that I affectionately call the glute med, as well as the inner thighs. The curtsy move really works your glute max and the smaller booty muscles that help lift the seat.

For instructions on this lunging combination, read more.

Holding a five- to 10-pound weight in your left hand, side lunge to the right bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
Repeat by stepping immediately into a side lunge from the curtsy.
Once you have completed 15 reps, switch sides. Do three sets total.

If lunges are new to you, don't add dumbbells to this exercise until you are comfortable with the leg positions. Remember to keep your abs engaged to stabilize your torso throughout this exercise.

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.

Multitasking Move: Balancing Row

FitSugar — Tue, 21 Jul 2009 11:00:02 -0700

Here's a variation to the Tipping Row, which strengthens the backs of your arms and your upper back. Since you're balancing on one leg and extending the other, you'll also tone your quads, booty, and back.

Grab a pair of dumbbells and learn how to do this exercise.

Multitasking Move: Burning Squats

FitSugar — Tue, 14 Jul 2009 03:00:20 -0700

Strengthening your quads not only prevents injuries to your knees when running, but it also makes you stronger and faster. Not to mention, toned thighs also look great in a bathing suit. Here's a squat sequence I love to do because it instantly burns my thighs. When you do squats holding weights, it'll also work your upper body, so this exercise is super challenging. You're guaranteed to feel sore the next day.

Music: "As is," by Ani Difranco

For details on how to do this squat sequence, read more.

Stand with your feet together. Place a dumbbell in each hand, bend your elbows and rest the weights gently on your shoulders. Do 10 squats here.
Then separate your feet hips-width distance apart and straighten your arms overhead. Do another 10 squats.
Next, bend your elbows at 90-degree angles and separate your feet even further. Point your toes out slightly and do 10 wide squats.
Bring your feet back in so they're hips-width distance apart. Straighten your arms overhead and do 10 more squats.
Step your feet back together, bend your elbows, and rest the weights on your shoulders for the last 10 squats.
Repeat sequence a total of three times.

Band It: Bicep Curls With Forward Lunges

FitSugar — Tue, 07 Jul 2009 12:00:33 -0700

Bicep curls are an essential strength-training move, but they can become boring after a while. So make them a little more challenging by adding lunges.

Grab a resistance band and keep reading

Multitasking Move: Balancing Tricep Kickback

FitSugar — Tue, 19 May 2009 03:30:00 -0700

Many women complain about their bums and the backs of their arms being a little jiggly, so here's an exercise that will tone both of those areas. Since you're working hard to stay balanced, you'll also be targeting your core.

To learn how to do this challenging move, grab a mat and a dumbbell and read more.

Come onto your hands and knees. Place a dumbbell in your left hand. Bend your elbow and pull it up so it's in line with your shoulder.
Straighten your left leg behind you so your heel is in line with your bum. Pull your navel toward your spine to engage your abs, which will help you stay balanced.
Holding your left leg in the air, exhale as you do a tricep kickback by extending your left hand behind you. Inhale to bend your elbow. This counts as one rep.
Complete 10 to 12 reps on each side.

Multitasking Move: Dying Bug With Dumbbells

FitSugar — Tue, 12 May 2009 08:00:00 -0700

If you're looking to maximize your time when strength training, here's a move that will target the backs of your arms, your quads, and your lower abs. If you're familiar with Pilates, this is similar to the Dying Bug exercise, but you'll need a set of dumbbells.

This move looks easy, but there's a trick to engaging your core more. To find out what it is, read more.

Lie on the floor on your back. Keep a set of weights by your sides. Bend your right knee and place the sole of your foot on the ground under your knee. Extend your left leg straight above you.
Hold a dumbbell in each hand and extend your hands above your shoulders. While in this position, actively draw your belly button in and press your lower back firmly into the floor. Maintain this position in your spine, making sure not to arch it at all.
As you exhale, simultaneously lower your hands toward the floor above your head, and lower your left leg toward the ground. Stop both your hands and your leg a few inches above the floor. Continue pressing the small of your back into the ground to engage your abs. If you find it difficult not to arch your back when lowering your leg all the way down, then lower only as far as you can with a straight back.
Inhale to slowly lift your arms and leg back to the starting position. This counts as one rep.
Complete a total of 10 to 12 reps on each side.

Multitasking Move: Side Leg With Shoulder Press

FitSugar — Tue, 05 May 2009 08:00:00 -0700

If you don't have a lot of time to work out, strength-training exercises that target more than one area of the body are essential. Here's one that will work your shoulders and your outer thighs.

Grab a set of dumbbells and read more.

Stand holding a dumbbell in each hand, with your elbows bent.
Put all your weight into your right leg. Take a breath in and as you exhale, simultaneously raise your arms until they're straight, and lift your left leg out to the side. You should feel your glute med working - that's the muscle on the side of the pelvis. Do not arch your spine or lift your hip up. Do keep your shoulders and pelvis in one straight line. Move slowly and with control in order to stay balanced. It helps to actively engage your spine for this exercise.
As you inhale, slowly lower your hands and your left leg back to the starting position. This counts as one rep.
Complete three sets of 10 to 12 reps on each side.

Multitasking Move: Walking Squats With Bicep Curls and Overhead Press

FitSugar — Tue, 21 Apr 2009 08:00:00 -0700

If toning your tush and thighs is on your mind, then you've got to get busy doing squats. They target your lower body like no other move, and just after a few repetitions you'll start feeling the burn. Here's a variation on the basic squat. It's similar to the side squat using a Theraband, but it uses dumbbells to add more resistance, and movement to make it more challenging.

Music: "East Meets West" by Althea W.

To give it a try, read more.

Hold a set of dumbbells in each hand. Start with your feet together with your arms by your sides, palms facing away from you.
As you take a small step to the right and squat down, do a slow and controlled bicep curl. Your feet should be hip distance apart, with your weight in your heels and your quads parallel with each other. Remain in the squat as you do an overhead press. Stay in the squat as you lower your arms down; your elbows are at your sides and your palms are facing you and pressed against your biceps. Then as your step your left foot to meet your right, straighten your arms, finishing the bicep curl.
Repeat this for a total of five steps to the right, then do five steps to the left. This counts as one set. Complete three sets.

Multitasking Move: Half Boat With Bicep Scoop

FitSugar — Tue, 07 Apr 2009 03:30:00 -0700

Spring is officially here, and you're probably getting excited for sunny warm weather. So here's a move that will target your abs, shoulders, and biceps to help you tone up for tank top and bathing suit season. Since you're balancing on your bum, this move is really challenging.

Grab a set of dumbbells and read more.

Sit on the floor with a dumbbell in each hand. Bend your elbows slightly so your palms are facing the ceiling, and the weights are next to your hips. Lift your legs off the floor and balance on your bum with your knees bent.
Lift both dumbbells up and bring them in front of your face. Hold here for five seconds. Then lower the weights slowly back to the starting position. This counts as one rep.
Try to keep your torso and legs stable as you move through two sets of 12 to 15 repetitions.