FitSugar

No Equipment Necessary: Balancing Windmill

FitSugar — Tue, 17 Nov 2009 03:47:10 -0800

Squats are essential in your strength-training tool belt if you want to tone your booty and thighs. Here's a variation that will also challenge your sense of balance and strengthen your core.

This is a four-part exercise. To see all the moves and learn the details on doing this exercise keep reading.

No Equipment Necessary: Tabletop Lift

FitSugar — Tue, 27 Oct 2009 10:00:57 -0700

Tabletop may look easy (shown in the photo on the left), but once you hold it for a while, you'll feel your thighs, booty, and triceps burning. It's also a great exercise that will open your shoulders and chest. Here's a variation that will strengthen your core and increase flexibility in your lower back and hamstrings.

To give it a try read more.

Start off sitting on your bum, so your hands are planted eight inches behind you. Bend your knees and place your heels about a foot away from your hips. Make sure they are hips-width distance apart.
Inhale and lift your hips off the ground so your torso is parallel with the floor and your arms are straight. Your hands should be directly underneath your shoulders and your ankles underneath your knees, so make small adjustments if you need to. Lower your head behind you to increase the stretch in your chest and neck.
Hold for a complete breath, and then keeping your arms straight, exhale to lower your hips and straighten your legs, so your hips are hovering above the floor. Engage your abs and try keep your spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into the first position.
Do three sets of 12 to 15 reps, flowing from one to the other, pivoting on your hands and heels. To make this move more challenging, hold each position for longer.

I love a full body exercise, don't you?

No Equipment Necessary: Plank V Jumps

FitSugar — Tue, 20 Oct 2009 10:00:09 -0700

It's so important to warm up before exercising, especially now that colder temps are sweeping across the country. Exercising muscles that aren't warmed up is more likely to lead to injury, so here's an exercise you can do that will not only get your heart rate up, but it'll also strengthen your upper body and core.

Music: "Never," by Tina Arena

To learn how to do this dynamic move read more.

Come into a Downward Facing Dog position, on your hands and feet. Bend your knees, come onto the balls of your feet, and press your hips toward your heels. I like to call this the launch position.
Take a breath in and as you exhale, jump both feet to the pinky side of your right hand. Inhale back to the launch position. Exhale, jump your feet to the pinky side of your left hand. Inhale back to the launch position.
Repeat this sequence for a minute straight, starting off slow at first and then increasing your pace as you're ready.

Weekend Workout: 1-Legged Core Exercises

FitSugar — Sat, 03 Oct 2009 03:00:04 -0700

Weekends are often jam-packed with traveling, errands, spending time with friends and family, and house chores, which means you can't always fit in a regular workout. So here are some strength training moves you can squeeze in when you have a few minutes. They don't require any equipment so you can do them anywhere. The first move will tone your glutes and hamstrings, the second targets your upper body, and the third move is great for your thighs and abs. Complete each move in this order, and repeat for a total of three times.

Reverse Elbow Plank
With Leg Lifts

One-Legged
Dolphin Dive

Side Plank Star

Still itching for more? Check out these Weekend Workouts to learn how to tone other areas of your body.

Push-Up Variation: Crocodile Jumps

FitSugar — Tue, 29 Sep 2009 09:00:46 -0700

I love push-ups. They are one of the best strength training moves out there. Not only do they sculpt your upper body and back, but they also tone your core. Here's a variation that will target your triceps more than regular push-ups since your elbows are in against your body instead of out wide. This exercise will make you stronger, and it's also a great prep for the yoga pose called Crocodile.

Music: "The Man Who Danced Too Slowly" by Baka Beyond

This is a pretty difficult exercise, so if you're up for the challenge keep reading

How to Get Fit Like Lost's Evangeline Lilly

FitSugar — Thu, 23 Jul 2009 05:50:44 -0700

Workouts that don't require equipment are always welcome in my fitness repertoire, especially during Summer when I like to exercise outdoors or am traveling to places without a convenient gym. Women's Health featured Lost actress Evangeline Lilly on its June cover, and the online version of the magazine shares the secrets to getting fit like its ripped cover model.

Certified personal trainer Jessica Matthews developed a sequence of exercises concentrating on the arms and shoulders, which also includes strengthening core and leg moves. Mathews says, "Bodyweight exercises allow for limitless possibilities. They use a variety of muscle groups and train the body to become more balanced and stable at the joints." Her sequence features seven moves: forward lunges, push-ups, forearm side planks, limb raises, boat pose, and plank-ups. To see an instructive video that explains how to do each move in detail, read more.

No Equipment Necessary: Lying T Dancer

FitSugar — Tue, 30 Jun 2009 02:45:06 -0700

You can increase the flexibility of your spine, abs, shoulders, and hip flexors, all in one move. I picked up this move, the lying T dancer, from American distance runner and Olympic bronze medalist Shalane Flanagan. Start slowly moving from side to side to really feel the stretch, then quicken your pace in order to get your heart rate up.

If you're curious to know how to do this move read more.

Lie on your belly and extend your arms out in T position, so they are perpendicular with your body.
Press the top of your left foot into the floor and lift your right leg up, bending your knee and reaching your toes toward your left hand. This takes a lot of flexibility in your spine and hip flexors, so don't worry if your foot doesn't come close to your hand.
Then bring your right foot back to the starting position. Lift your left foot off the floor, bending your knee, and reaching your left toes to your right hand.
Come back to the starting position. This completes one rep. Do three sets of 10 to 15 reps.

No Equipment Necessary: Plank Jumping Jacks

FitSugar — Tue, 16 Jun 2009 12:00:00 -0700

If you're looking for a way to get your heart rate up without going for a run or hopping on a cardio machine, give this jumping-jack variation a try. This move will also work your core and upper body.

"Give Up the Funk" by Parliament

To learn how to do this exercise, read more.

Begin in plank position (top of a push-up), with your shoulders over your wrists and your body in one straight line. Step your feet together.
Keep your upper body stable and engage your abs. Now begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.
Do a total of 30 jumping jacks, which counts as one set. Then complete two more sets.

No Equipment Necessary: Running Plank

FitSugar — Tue, 09 Jun 2009 14:30:00 -0700

If you're looking for a way to burn calories while toning your upper body, core, and calves, have I got the exercise for you. This is a variation of plank that you can do anywhere.

"Back Back Back," by Ani Difranco

If you'd like more detailed instructions, read more.

Begin in plank position (top of a push-up), with your shoulders over your wrists and your body in one straight line. Engage your abs to protect your lower back, and step your feet together. Spread your fingers wide to take pressure out of your wrists.
Bend your right knee and draw it forward as close to your chest as possible.
Then simultaneously and quickly step your right foot back and bend your left knee into your chest. Keep alternating so that you're essentially running in place. Move as fast as you want, making sure to keep your abs pulled in and your shoulders over your wrists.
Complete 30 steps (15 on each side). This counts as one set. Complete five sets, either taking a break in between by doing Child's pose, or do all five sets in a row.

How Jennifer Garner Maximizes 20-Minute Workouts

FitSugar — Fri, 17 Apr 2009 04:30:00 -0700

There never seems to be enough time in 24 hours to accomplish everything and still get a good night's sleep, and the feeling is only accentuated when kids are in the picture. Mom-of-two Jennifer Garner is all too familiar with time constraints and has recently started working out again after giving birth to her baby, Seraphina Rose, a few months ago.

Jennifer works out under the guidance of her trainer Valerie Waters, who offers advice to new moms that could work for anyone without much time in their schedule for fitness. She says to focus primarily on building strength if you're squeezing in workouts and explained, "If you can only exercise 20 minutes three times a week, you should be strength training - squats, push-ups, lunges, planks. You'll burn the same amount of calories [as cardio] but you'll also add lean muscle, which speeds up your metabolism."

A great thing about her advice is that it leaves little room for excuses - all of the exercises she mentioned can be done anywhere, anytime, with no equipment necessary.

Source