FitSugar

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,

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

Love Your Lower Half: Your Go-To Wardrobe and Workout

Fitness Magazine — Tue, 07 Feb 2012 04:15:16 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

We've been thinking a lot about our backsides the past few months here at Fitness, as our team put together part one of our "Body Lab" to help you get a butt that defies gravity (see the February issue for more!).

While we work hard in the gym to sculpt a better behind, we don't complain when we get a little help from a particularly flattering pair of pants. The minute we slipped on the GapFit gFast Color Binding Leggings ($60, gap.com), we fell in love with their comfy fit and cute colors. And after testing them out in a strength class at David Barton Gym to celebrate GapFit's new line, we knew they would be mainstays in our workout wardrobes. The fabric is just thick enough for cool morning runs, but doesn't feel too heavy for the gym.

If you're feeling a bit timid about rocking these leggings, add these three moves from David Barton Gym trainer Meka to your workout three times each week, and soon you'll be loving your rear view! Get the details on these booty-toning exercises after the break.

From the Community: Exercises to Avoid Later in Pregnancy

OnSugar — Thu, 19 Jan 2012 01:31:42 PST

Recently, OnSugar blogger Coach Lark Says offered advice on how to work out while you're pregnant and in your first trimester. Here's a follow-up post with more advice on exercises to avoid in your second and third trimesters.

In my last post, I went over the benefits to exercising while pregnant and listed some basic guidelines.

In the second and third trimester, you should limit or avoid altogether:

Supine (back lying) exercises, especially exercises where the legs are not moving. These can cause some circulatory problems with blood returning back to your heart from your uterus.

Two more exercises to limit in your second and third trimesters after the break.

Skip Crunches and Try These Ab Exercises Instead

Susi May — Mon, 05 Sep 2011 02:35:06 PDT

When you think ab work, the first move that comes to mind is often the classic crunch. This move might tone your middle but it's not so good for your back. Repeatedly rounding the spine in a crunch sets the stage for a disk injury, and the crunch doesn't help your posture either. Neither are crunches functional movements, meaning this movement will not help anywhere but the gym. Have I convinced you yet to try some new moves to tone your tummy?

When talking safety and effectiveness, the best way to work your abs is stabilize your torso against motions. Here are some of my fave ways to work my entire core - front, back and sides.

The elbow plank is the perfect beginner ab exercise, since it works the extensor muscles, which line and stabilize the spine, in combination with the abs. Adding leg lifts to your plank, while keeping the pelvis and ribs stable, will take the plank to the next level. Keeping your torso stable is all about the abs.
Free Weights: Working with free weights, moving from a squat into an overhead press, will work your abs too. Work one-armed to force your obliques to kick into action. Basically, anytime you're working with free weights (dumbbells, barbells, kettlebells, etc.), you should pay attention to your abs and they will help keep your form solid.
Medicine Ball: Keeping your torso stable while moving the weighted medicine ball is great for building an integrated core. I like to "write" the alphabet with a four- or six-pound medicine ball while focusing on keep my rib cage centered over my pelvis.
Bridging: You might think of this exercise as strictly a lower body exercise, but once you add a leg lift with your pelvis in the air you start to challenge your abs and core. To keep the pelvis level while raising your knee in glute bridging with knee raise you must work your abs in tandem with your back.

How do you work your abs?

Mary-Kate and Ashley Talk Hobo Chic, Their Social Circle, and Olsen Power

Allie Merriam — Thu, 26 May 2011 08:25:39 PDT

Mary-Kate Olsen teamed up with actress Catherine Keener last night for a party for Style Wars, a documentary about hip-hop and street art that was released in 1983. It was an evening of fashionable shoulder rubbing for Mary-Kate, who also spent time with New York Rangers player Sean Avery. Ashley Olsen skipped out on the dinner, but she was spotted in the city this morning heading to a meeting. Both Mary-Kate and Ashley have been busy doing press for their various collections and new online shopping venture StyleMint, and recently spoke about the massive time commitment maintaining their style empire requires. Mary-Kate and Ashley touched on their "hobo-chic" period, their wide group of friends, and the power of the Olsen brand. Mary-Kate and Ashley Olsen told Style.com:

Ashley on their long hours: "I don’t think it’s the creative process that has ever gotten to us. More than anything, it’s about trying to find balance with work and how we can personally stay balanced while having our corporations grow, and I think that’s been the biggest thing that we are constantly aware of. We have to put boundaries on scheduling. We work crazy hours every week, so it’s been more about figuring out when we need to put our foot down. “We can’t add this extra meeting. It’s one too many meetings in a day; push it later.” So it’s been about that. And with The Row, it’s about how to elevate the process with growth without putting too much on the overhead."
Mary-Kate on the Olsen brand: "All over the world I think people know us from different stages of our life and different things, whether it’s videos or Walmart or as designers or acting. . . I think it’s remarkable that children know us now from things that we did 20 years ago, when we were little guys."
Mary-Kate on her "hobo-chic" period: "For me, it was so cold, like the wind chill. How could you not put on 20 things when you’re going from Los Angeles to walking through the snow?"
Ashley on hanging out with other designers: "I mean, honestly, I don’t leave my house. . . . I’m friendly with a lot of people, but when it comes down to it, you won’t see me actually in that [scene] . . . our closest friends are in all types of fields. My best friend is in law school, the other one’s a Pilates instructor, the other one’s a yoga teacher, the other one works in production, real estate, an entrepreneur."

The Britney Spears Femme Fatale Workout

Self — Wed, 06 Apr 2011 04:38:34 PDT

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

At long last (and after major hype), Britney Spears's Femme Fatale is out! Naturally, we took the pop princess's clubbiest album yet to the gym to find out what songs work during which parts of your workout.

"Till The World Ends"

It takes a solid minute for this Ke$ha-penned track to really get going, so use that time for some aerobic stretches to warm up your muscles. Try this: Stand with feet wider than hip-width apart, knees soft. Keeping hips stable, reach left arm overhead to right, and right arm across torso to left. Then reach right arm overhead to left, and left arm across to right. Next, bend forward from hips so torso is parallel to floor; repeat arm reaches. Then fold body completely forward and reach arms to front. Do sequence 20 times. To up your heart rate, add in jumping jacks or jump rope (you don't actually need a rope, just go through the motions!) for the next minute.

Keep reading to see the rest of the Britney Femme Fatale workout!

How to Get Your Arms Picture-Perfect For the Big Day

Heather Dale — Mon, 04 Apr 2011 04:23:15 PDT

I'm in full-on wedding planning mode - I've decided on the venue, the photographer is booked, and the save-the-dates have been sent. But there's one area I haven't really tackled yet - my "get in tip-top shape for the wedding" game plan.

Here's the thing, I just want to tone up and look my best, so I don't think that requires going to boot camp for three hours a day until the big day. An area of my body that I would like to get picture-perfect ready is my arms - a neglected area that thankfully gets a decent regular workout during yoga class. Other than that, I don't do weights or targeted arm exercises. . . sorry biceps.

I'm not stressing at all, because I know if I start incorporating some of the following exercises into my regular fitness routine, I'll be all set to show off my arms when the wedding day arrives. And you will too! Here are some of my favorites:

Harley Pasternak on Posture Principle For Brides

Susi May — Fri, 01 Apr 2011 04:09:16 PDT

Strapless and backless gowns give a bride an opportunity to show off her shapely shoulders. But a blushing bride doesn't want to look muscle-bound as she walks down the aisle, so one must be strategic when it comes to upper body toning. The trainer behind some of the hottest bodies in Hollywood, Harley Pasternak - he helped Hilary Duff and Katy Perry get wedding-ready - has some tips to help us all look stunning in this season's revealing necklines.

The trick to looking good in a strapless dress is posture. Standing tall with the aid of a strong upper back ensures that all those wedding photos turn out lovely. Harley recommends strengthening the rhomboids and triceps to "pull your shoulders back, give you a natural boob lift, and give you a nice long lean strong upper back and arms." Um . . . yes please! Here are four exercises he recommends to do just that:

Dumbbell rows to work the rhomboids.
Cable rows to strengthen the upper back. Here's a rowing variation using an exercise band if you don't have access to a cable pulley machine.
Lying dumbbell triceps extension for the back of the upper arm.
Single dumbbell triceps overhead extension will challenge your posture while toning your triceps.

See the exercises Harley suggests brides avoid.