FitSugar

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.

Multitasking Move: Walking Squats With Bicep Curls and Overhead Press

FitSugar — Tue, 21 Apr 2009 08:00:00 PDT

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,

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.

ExerciseTV: Squat With Side Bend and Overhead Press

FitSugar — Thu, 20 Dec 2007 12:05:01 PST

In a time crunch, you need to find exercises that work many body parts with one exercise. That is why I am loving this variation on squats I found over at ExerciseTV. It incorporates side bending as well as an overhead press into your basic squat. This means you are not only working your hamstring, quads and glutes (aka your legs and bum), but your obliques (side of your torso) and shoulders as well. Talk about a three for one bonus deal!

The folks at ExerciseTV are so generous for sharing their videos; they even sponsored this post. So grab some hand weights, any style will do. I would start with five pound weights and work up to using eight and then ten pound weights.

You should definitely check out the extensive video library at ExerciseTV. There is no reason to ever be bored with your workout again!

Back to Basics: Overhead Press

FitSugar — Fri, 14 Dec 2007 04:00:00 PST

Putting all the fancy machines and accessories aside, sometimes you just want to get in a good workout without having to decipher how to use the gadgets. The overhead press is a great way to work your deltoids, biceps and triceps using a set of dumbbells. Pick a dumbbell weight that tires your muscles by about 12 lifts, a good weight to start with is five pounds.

Here's how:

Stand with your legs hip-width apart, knees soft. Hold a dumbbell in each hand and raise arms so that your biceps are parallel to the ground, arms at 90 angles, palms facing forward.
Exhale as you slowly straighten arms until they are extended as you press your hands straight-up toward the ceiling.
Inhale as you return your arms back to the starting position (biceps parallel to the group and at 90 degree angles).
Repeat 12 times. Do three sets.

Fit's Tip: You can also do overhead presses while sitting on a bench. Or to challenge yourself a little more do them while sitting on an exercise ball.

Source

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.

Amp Up Your Workout With These Balance Exercises

Susi May — Thu, 03 May 2012 02:37:25 PDT

If you're looking to amp up your fitness routine, you need to get unstable. Performing classic single-leg exercises while standing on a foam pad, like the one pictured above by Aeromat, is simple way to do this. The squishy surface forces your core and legs to work harder, increasing your strength gains and caloric burn. Standing on the soft surface also strengthens your feet and ankles, which is important if you're flirting with the barefoot running trend or plan to spend lots of time hiking hilly terrain this Summer.

To get started, try this three-exercise progression I learned from my Equinox trainer Lauren. Once you've mastered a variation, try the next level up. As you experiment with these moves, you will feel your weight shift from side to side on your foot, which means the muscles that support your arch and ankle are working. If you find your feet cramping, spread your toes wide in your shoes or try the exercise in just socks.

Learn the moves after the break.

5 Ways to Challenge Your Tree Pose

Jenny Sugar — Thu, 26 Apr 2012 07:38:15 PDT

In celebration of Arbor Day this Friday, I can't help but think about the peaceful and majestic Tree pose. If you've mastered the basic pose already, here are some ways to challenge your Tree.

Arch: When doing the traditional Tree pose, balancing your torso straight over your standing leg allows you to stack your bones on top of each other to create a stable pose. Make balancing on one leg harder by leaning toward your bent knee, resting your forearm on your thigh, and gazing up toward the ceiling. Aside from strengthening your legs, you'll also feel a deep stretch on the side of your torso.
Twist: While in Tree pose, twist toward your bent leg, resting the opposite hand on the outside of your knee. Extend your other hand behind you and gaze over your shoulder for a nice spinal twist.
Stretch the upper back: Traditionally, the palms are pressed together in front of your heart center, or the arms are lifted overhead. For a variation, cross one elbow over the other and then bring your palms together, just as in Eagle pose. This variation offers a wonderful stretch for the upper back and shoulders.
Turn your Tree on its side: The next time you're in Sage (side plank), balancing on your hand and the outside edge of your flexed foot, lift the leg that's on top into the air, bend the knee, and - you guessed it - come into Tree. This variation, appropriately named Sage Tree, targets your upper body, core, and hips all at the same time.
Close your eyes: While in regular Tree, or while trying one of the above variations, try closing your eyes. It allows you to bring your awareness inward and focus on your breath, which can help you stay balanced.

3 Leg Stretches Runners Should Do Daily

Jenny Sugar — Thu, 19 Apr 2012 10:41:42 PDT

I don't think I've ever met a runner who doesn't suffer from tight hips, hamstrings, or a lower back. The receptive movements and strengthening aspect of running can cause tight muscles that need extra attention. Of course you should never skip the stretching session after a run, but here are three lower-body stretches you should do every day - even on the days you don't run.

Open Lizard

What it stretches: sides of the hips and hip flexors

How to do it:

Come into a lunge position with the right foot forward and the left leg extended behind you, toes relaxed. Make sure there's enough distance between your feet so your front knee is at a 90-degree angle. Lower your hands to the floor to the left of your right foot.
Keep your front foot where it is and slowly lower your right knee outward, so you're resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward just like in Upward Facing Dog; this will help encourage your hips to lower, increasing the stretch.
Gaze forward and enjoy Open Lizard for 30 seconds and then switch sides.

Keep reading to find out how to do the above stretch and one more that will target your hamstrings.

How to Maximize Those Butt-Toning Squats

Jenny Sugar — Thu, 12 Apr 2012 03:06:03 PDT

If strong, sculpted legs are what you're after, you've got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt - er, I mean buck - when doing squats.

Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you're about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.
Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations.

Keep reading for more ways to make squats more effective.

5 Mattress Buying Secrets from an Insider

Guest Writer — Thu, 15 Mar 2012 03:00:21 PDT

I'm excited to present a post from guest writer, eco lifestyle expert, and all-around awesome guy Danny Seo. Today, he's here to walk you through some simple, smart tips for buying a new mattress.

If you're like I was a few years ago, buying a mattress from a store was akin to purchasing a used car: stressful, high pressure, and not fun.
In 2009, I partnered up with the Simmons bedding company to create a line of eco-friendly mattresses called the Simmons Natural Care by Danny Seo. It was my attempt to do a mainstream line of eco beds that would be sold in retail stores nationwide and come with all the bells and whistles Simmons mattresses are known for: great customer service, white glove delivery, long and trustworthy warranty. The line was a hit.

This post isn't about my beds, but about the insider tricks and tips I learned about the mattress business and what consumers should know and do when shopping. Here are my top 5 tips:

Bring Your Pillow. When you sleep at home, most of us do not lay flat on your back, shoes on, head firmly pressed against a bare mattress. Yet, we do that all the time when "test driving" beds in stores. Since you can't strip down to your PJs in the store, do the next best thing: bring your pillow. Resting your head on whatever number of pillows you normally sleep on will give you a true feel for how a new mattress will feel when you sleep on it.
Don't Bother Looking For a Lower Price. Some stores have the tagline "If you find a lower price, it's free!" but the truth is, you will likely never find a lower price. Regional chains work with mattress manufacturers to make special version of popular beds. So instead of just selling a Simmons Natural Care mattress, it could be called The Simmons Natural New Hope model or The Simmons Natural Care Iverness Valley. These model names are often unique to stores, so finding a lower price can be next to impossible. If you find a bed you like, negotiate with the store and don't bother shopping around.

Keep reading for three more matress-buying tips from Danny Seo!