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Get the Bod: Halle Berry's Back and Shoulders

FitSugar — Fri, 13 Mar 2009 08:00:00 -0700

Spring is just around the corner and warmer weather is on everyone's mind. With a much-anticipated increase in daily temps comes more revealing fashion - bring on the strapless dresses and tank tops. I've always been inspired by Halle Berry's upper back and shoulders. Her trainer Harley Pasternak admits that Halle is a fan of rowing exercises, and he recommends this move to achieve sculpted shoulders and a toned upper back. Start the slideshow to learn some rowing variations to incorporate into your next strength training session.
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Multitasking Move: Tipping Row

FitSugar — Wed, 02 Jul 2008 12:00:00 -0700

I like to make my gym time count by working multiple body parts with one exercise, and the Tipping Tow does just that. The rowing action targets the back of the shoulder as well as the upper back, and the tipping part seriously challenges the core. Not to mention, lifting your leg behind your targets your hamstrings and glutes. That's a lot of action for one move.

To see how to do the Tipping Row, just read more.

Stand with your right foot back holding a 5-pound dumbbell in each hand. Your left knee should be slightly bent. Inhale to prepare.
Exhale pull your abs toward your spine and tip forward, lifting your right leg up while your torso lowers (make one long line from the tip of your right toe to the top of your head). Bend your elbows out to the sides, bringing the weights to your chest (just like the bent over row).
Inhale and return to starting position.
A slightly easier variation, try tipping forward then rowing rather than doing them simultaneously.
Do two sets of 10 reps on each side.

Fit's Tip: Make sure your are adequately warmed up before performing this exercise. You don't want to pull a hamstring. Also, if balancing on one leg is proving difficult, practice Warrior 3. This pose will surely help you with this position.

Get Lifted: Seated Rows

FitSugar — Tue, 06 May 2008 10:00:00 -0700

Rowing is a great exercise for the upper back and there are so many variations of this simple move. Here's another way to add rowing into your strength training routine. If you don't have access to a rowing machine, or the weight machines at the gym, you can use a resistance band or tube instead.

Sit on the floor with your legs straight out in front of you. Secure the band around the bottoms of your feet and hold on to either end of the band.
Sit up nice and tall with your shoulders over your hips. Not only will this protect your back from injury, but it will also strengthen your core and improve your posture.
Keep your arms in a neutral position, with your elbows slightly bent. Inhale to prepare and as you exhale, pull the band back and bend your elbows behind you. Try not to move your torso, since you're trying to target your upper back and arms in this exercise. Focus on making your movements slow and with control. This is one repetition.
Repeat for a set of 12 to 15 repetitions.

How To: Bent Over Row

FitSugar — Thu, 07 Feb 2008 04:00:00 -0800

Bikini season is approaching so many of us are focusing on getting our upper bodies toned. One exercise that is great for working your upper back, mid-back and triceps is the Bent Over Row. For this exercise, you'll need a workout bench (or chair) and a dumbbell.

Here's how to do it:

Grab a dumbbell - weight depends on your level but it should exhaust your muscles by the 12th rep.
Position your right knee and right hand on the bench so your back is parallel to the floor. Your left leg should be on the ground and your left hand should be hanging straight down - perpendicular to your body - holding the dumbbell.
Using your left arm, lift the dumbbell straight up to torso level. Be sure to keep your elbow in and pointed upwards.
Then slowly lower the weight back to the starting position (#1) to complete one rep.
Do three sets of 12 reps on each side.

Fit's Tip: Don't arch or round your back, keep a neutral spine.

Multitasking Move: Knee Lift With Reverse Row

FitSugar — Tue, 05 Feb 2008 11:45:00 -0800

This move works your abs, glutes, triceps, biceps, and back all in one exercise. You'll need a set of dumbbells for this.

Begin on your hands and knees, with your hands right under your shoulders, and your knees directly under your hips. Engage your abs and try not to arch your back (it'll be hard to balance).
Grab one of your dumbbells and place it in the crease of your right knee. Hold the other one in your left hand.
At the same time, while keeping your knee bent, lift your right foot up to the sky, and pull your left hand up towards your chest, keeping your arm close to the side of your body. Then slowly lower your hand and knee back towards the ground.
Repeat for a total of 12 to 15 times. Then do it on the other side.

Multitasking Move: Plank with Reverse Row

FitSugar — Tue, 26 Jun 2007 04:00:00 -0700

I truly believe in the power of multitasking moves. When you are short on time, they provide the needed one-two fitness punch. Here is a great exercise that will target the arms and back, but the core and glutes as well. This is a Plank combined with reverse row. I learned this move from my friends at Fitness Fixation and the Ice Chamber.

Plank with Reverse Row	Repetitions: 10 per arm, repeat for 3 sets
Plank Position Place your left hand under your sternum (breast bone). You can grip the extra weight (keep your wrist locked out) or spread your fingers wide on the ground. Make sure you are pressing your finger tips into the ground to protect your wrist. Open your legs wider than hip distance apart, you will need this wide base of support. Keep your abdominals lifting away from the ground. Pull your navel to your spine to activate your core!!! Reach through your heels to activate your glutes. They should be engaged but not squeezed together.
Reverse Row Exhale and stabilize your torso as you lift the weight. Keep your plank held even as you lift your right arm to row. Feel your left scapula sliding toward your spine as you bend your elbow up toward the sky. Keep your neck long and energized.

Plank with Reverse Row

Repetitions: 10 per arm, repeat for 3 sets

Plank Position

Place your left hand under your sternum (breast bone). You can grip the extra weight (keep your wrist locked out) or spread your fingers wide on the ground. Make sure you are pressing your finger tips into the ground to protect your wrist.
Open your legs wider than hip distance apart, you will need this wide base of support.
Keep your abdominals lifting away from the ground. Pull your navel to your spine to activate your core!!!
Reach through your heels to activate your glutes. They should be engaged but not squeezed together.

Reverse Row

Exhale and stabilize your torso as you lift the weight.
Keep your plank held even as you lift your right arm to row.
Feel your left scapula sliding toward your spine as you bend your elbow up toward the sky.
Keep your neck long and energized.

Fit's tip: Choose an appropriate weight for your strength level between 5 and 10 pounds.

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.

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.

Multiple Reasons to Strength Train

FitSugar — Thu, 21 May 2009 09:00:00 -0700

Along with helping boost my metabolism and keeping my backside firm, I strength train for one very practical reason: strength. Here are a few moments from the last week where I utilized my strong muscles, and the moves that got them there:

Moving an upright piano: squats for dead lifting the instrument with three wonderful volunteers.
Using the loppers to prune unruly trees: pec fly
Pulling out stubborn weeds: all the variations of rowing, especially the classic bent-over version.
Opening the top window of my freshly painted double hung and sticky windows: standing lat pulls.
Carrying my two very full bags of groceries for two blocks: biceps curls and arm raises.
Giving a piggyback ride to my tired 4-year-old for a few too many city blocks: planks and core work - staying stable while hauling her 36 pounds around kept me out of pain.

Have you found practical uses for your strength training? Share them in the comments section below.

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Get the Bod: Jessica Biel's Arms

FitSugar — Wed, 28 Jan 2009 05:30:00 -0800

Two years in a row, Jessica Biel has won the FitSugar title of "Fittest Female Celeb." Her feminine toned and buff arms are coveted by many Sugar readers, and I agree they're pretty inspirational. Her secret? The basic push-up - her trainer Jason Walsh swears by them. He says they are a must-do move for incredible arms, and I agree. Plus you can do push-ups anywhere, anytime. If regular push-ups bore you, check out a bunch of push-up variations when you start the slideshow.

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