FitSugar

Stretch It: Quads, Five Ways

FitSugar — Tue, 21 Apr 2009 10:00:00 -0700

I love stretching my legs and especially my quads. It's a must-do move after hiking, cycling, running, stair-stepping, or any other activity that gives your thighs a workout. Thankfully, I've found plenty of ways to stretch my quadricep muscles, and all of them feel great. Here are my five favorite ways to stretch my quads.

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You Asked: What to Do For Weak Quads?

FitSugar — Tue, 26 Aug 2008 05:30:00 -0700

You're asking, and I'm answering.

Hi FitSugar,
I am working really hard to lose weight and get in shape for the first time ever. I've been working on this goal all Summer, and I've lost 21 pounds and many inches. However, I'm trying some forms of exercise for the first time and need a little help. I've heard that using the elliptical machine and spinning class are easier than running; however, I find it much easier to run three miles. After about 10 to 15 seconds of those activities, my quads can't take anymore. Is that unusual? Or am I just extremely weak? What can I do to improve?
Thanks so much!
- Not a Thigh Master

Congratulations on getting in shape and losing both pounds and inches. I think it is great you are trying to diversify your cardio workouts. To see what I have to say about your quads, just read more.

Since you are running, which tends to strengthen and tighten the hamstrings (muscles on the back of the thigh), having weak quads puts you at risk for developing runner's knee. Runner's knee is an overuse injury that causes pain around the knee, especially when going down stairs. It is a condition you want to avoid, for it can seriously derail your fitness regimen. For this reason alone I strongly recommend you strengthen your quads. Also, the quads are an important muscle for everyday activities like lifting, since you want to lift with your legs, not your back.

I would begin with basic quad strengthening exercises like the wall sit, which you can do anywhere there is a wall to lean against. I would start with three sets of 20 seconds, and do two sets during a workout. Each week add five seconds to the sits. The leg extension machine is a great quad strengthening exercise since it works the quad muscles through a large range of motion. Squats, the classic exercise many people love to hate, are a great exercise for strengthening the legs. Start with no weights, and gradually work to holding hand weights while squatting. Since you are looking to try new forms of exercise, yoga is full of many poses that work the quads. You should try Warrior One or Fierce pose.

Also, don't avoid the elliptical (press with your toes to work your quads more), the StepMill, or spin class. You need to take these classes to build endurance in your quads as well. If spin class is too intense, work on an exercise bike to build up to the class.

One last bit of advice: make sure that your hamstrings are not overly tight. Since the hamstrings and quads are opposing muscle groups, if the backs of your legs are tight, your quads won't be able to work through their full range of motion. Here are some stretches for your hamstrings. Good luck and keep up the good work!

If you have a quad exercise to share, do so in the comments section below.

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Fit Tip: Runners Should Balance Out Leg Muscles

FitSugar — Fri, 20 Jun 2008 04:30:00 -0700

If you, like me, spend a lot of time running (on the treadmill or outside) then you're definitely giving your hamstrings a nice workout, which is awesome. Keep in mind, though, that it is important to work opposing muscles in order to keep your body alignment and balance in check. This does not mean you need to start running backwards (unless you want to, of course). Instead, just be sure to work your quads (the hamstrings opposing muscle group) a few times a week and doing so should help balance out all the great running you're doing.

And in case you're wondering . . . a good, no fuss exercise that is a surefire way to work your quads is squats.

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Holiday Fit Tip: Don't Just Sit There - Work Those Quads

FitSugar — Mon, 19 Nov 2007 14:30:00 -0800

Since most of us are traveling this Thanksgiving, here are a few simple exercises you can do with your legs while sitting in a plane or car.

Sit up nice and tall and place your palms on the seat next to your thighs. Plant your left foot firmly on the ground and as you inhale lift your right knee up towards your chest. As you exhale, slowly lower your foot but don't let it touch the ground. Concentrate on keeping your spine long and making the movements slow and with control.
Repeat this for a total of ten times, then lift your knee up and hold for five complete breaths, and then lower it to the ground.
Repeat this sequence on the left side.
Then lift and lower both knees together, ten times, then hold for five breaths, and then hug both knees into your chest to stretch out your lower back.

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Yoga Video: Fierce Sequence

FitSugar — Fri, 16 Nov 2007 10:15:00 -0800

If you love squats, hiking, climbing stairs, and other exercises that make your thighs and buns burn, then this is the sequence for you. It starts with Fierce pose, which you'll recognize from Sun Salutation B, and moves on to some variations that are sure to strengthen your lower body.

Music: "Devata" by Material

Stretch It: Quads

FitSugar — Fri, 21 Sep 2007 11:45:00 -0700

A stretch that's an oldie (but a goodie) is the standing quadriceps stretch. You definitely did it in middle school and you'll always see runners doing it after a run, but here is a refresher to make sure you're getting the most out of your stretch.

Here's how you do it: Stand upright on one foot. Hold the other foot with the opposite hand (you can use the same side hand or both, but using the opposite is better for your knees) and raise the heel of the lifted foot to the bum. If you can't touch the booty, get as close as you can comfortably without causing pain. Keep your body upright throughout. Hold for 20- 30 seconds. Now, switch sides and repeat.

Fit's Tip: Use a wall or stationary object for balance if you can't balance on your own.

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Strike a Yoga Pose: Hero

FitSugar — Mon, 09 Jul 2007 04:00:00 -0700

The days around the 4th of July are usually all about fireworks and BBQs. Some of you are lucky enough to get some time off, so in between hanging out with your friends and family, try to get a few calm moments to yourself. This yoga pose always instills a sense of relaxation throughout my body and is a great stretch for your quads.

Sanskrit Name: Virasana or Supta Virasana
English Translation: Hero Pose or Sleeping Hero Pose
Also Called: Seated Hero or Reclined Hero

Place both knees on the floor and sit on your heels. If this is difficult, place a block between your feet and sit on it. If this is easy, don't use a block and sit in between your heels.
Try to work on bringing your toes close to your body (touch the arches around the curve of your little bum). Then work on drawing your knees together - if doing this hurts your knees, keep some space between them.
You want to feel a stretch in the front of your thighs, so if you are not feeling that, lean your torso back and place your elbows on the ground behind you. Stay here or lie all the way down onto your back, bringing your hands to your feet.
Whether you are seated or reclined, you can meditate or relax in this pose and hang out like this for a while. When you are ready to come out of it, just be sure to gently and slowly come back up to seated and straighten your legs so you don't injure your knees.

Revamp Your Cardio: Move Your Feet

FitSugar — Tue, 01 May 2007 07:30:00 -0700

One way your body may be getting bored with your cardio workouts is that you're always working the same muscles over and over again. In order to constantly be challenging yourself, it is a good idea to use different machines. OK, but what if you own an elliptical machine at home?

Don't worry, you can still switch things around (and still use the same machine) simply with how you use your feet while on the machine. Use your toes to really work your quads (front of your upper legs) a little more. Use your heels to really work your booty and hamstrings (back of your upper legs) a little more. I like to alternate two minutes of pushing with my toes with two minutes of pushing with my heels. You can also try this while biking and while doing stairclimbers.

Fit's Tip: I also find that this technique can help with toe numbness, which can be a big problem.

Strike a Yoga Pose: Warrior 2

FitSugar — Tue, 24 Apr 2007 03:30:00 -0700

You can't go to a yoga class and NOT do this pose. It's called Warrior 2 and it's great for opening tight hips and shoulders and strengthening quads, calves, and shins. It also works your core muscles, because when you're in this pose, you really have to concentrate on elongating your spine and drawing your belly in.

You can get into this pose from Downward Facing Dog. Step your right foot forward between your palms, and come into Warrior 1.
After creating a strong base with your feet and lower body, open your hips, arms, and chest, coming into Warrior 2. Ideally you want your front thigh to be parallel to the ground, and your right knee directly over your right ankle.
Press into the outside edge of your left foot to prevent from collapsing into the arch of your foot. Make sure your shoulders are stacked directly above your pelvis.
Once you've checked yourself for correct alignment, you can gaze passed your right fingertips. Hold for 5 or more breaths, return to Downward Facing Dog before stepping your left foot forward for the other side.

Fit's Tips: Just so you know, when I first learned this pose, I couldn't stand it because it was so hard to hold. My thigh muscles burned after 2 breaths. As you practice it more, you'll build strength in your legs, and you'll really feel your hips beginning to open. Now I can't get enough!

It Is Thigh Time: Roll Out

FitSugar — Tue, 12 Dec 2006 12:00:00 -0800

I have had lots of requests for thigh trimming exercises and I know a thing or two about bulky thighs - having speed skater thighs myself. A lot of factors are at play when it comes to body shape. There is genetics - when I look at the legs of all my female relatives and see many "speed skaters." But the outer part of the quad tends to overwork and the inner part of the leg and the hamstrings tend to be lazy. Evening out this musculature imbalance can help bulky thighs elongate.

So here is the first video in our IT IS THIGH TIME series.

To slim down muscular thighs you need to start by releasing the overworking quads muscles as well as your IT Band. Releasing them with the roller is the most efficient way to do this.

Fit's Tips:

Do not roll over your knee when rolling your quad - that would hurt!
Rolling the IT band can be painful, so call "uncle" when you need to. But my theory is the more painful it is the more you need it.

Keep your eyes peeled for more IT IS THIGH TIME videos.