FitSugar

Multitasking Move: Tipping Row

FitSugar — Fri, 08 Oct 2010 10:30:33 PDT

I like to make the most of my limited gym time by working multiple body parts with one exercise; the Tipping Row is one such multitasking move. The rowing action targets the upper back and shoulders while the tipping seriously challenges the core. Not to mention, lifting your leg behind you works your back side. That's a lot of bang for your buck.

For details on the Tipping Row, just

With a five-pound dumbbell in each hand, bring your right leg behind you, keeping your left knee slightly bent.
Exhale and pulling your abs toward your spine tip your torso forward while lifting your right leg up as 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 squeezing your shoulder blades together, bringing the weights to your chest (just like the Bent Over Row).
Inhale and return to starting upright position.
For a slightly easier variation, try tipping forward then rowing rather than doing both actions simultaneously.
Do two to three sets of 10 reps standing on each side.

Make sure your are adequately warmed up before doing this exercise - you don't want to pull a hamstring. Also, if balancing on one leg proves difficult, practice Warrior 3; the pose is a great prep for the tipped over position.

Get the Bod: Halle Berry's Back and Shoulders

FitSugar — Fri, 13 Mar 2009 08:00:00 PDT

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.

Source

Get Lifted: Seated Rows

FitSugar — Tue, 06 May 2008 10:00:00 PDT

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 PST

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 PST

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 PDT

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: Single Leg Dumbbell Row

PopSugar LivingTV — Mon, 07 Nov 2011 15:59:30 PST

Make the most of your gym time with moves that work multiple body parts at once, like this tipping row. This exercise works the backside beautifully. And I'm not just talking about your booty. This rowing variation works you from the back of your legs to right between your shoulder blades. This move will also challenge your sense of balance and work your core. Ready to try it?

How to Make Your Push-Ups More Effective

Leta Shy — Thu, 12 Apr 2012 13:38:08 PDT

Push-ups may be basic, but it takes some time, strength, and awareness to do them correctly. Once you get the hang of this simple exercise, you'll be amazed at how sculpted and strong your arms, chest, core, and shoulders will be. Here are some tips for perfecting your push-up and making it work for you.

Find your form: Before you can move on, make sure you're actually doing a push-up the right way. Be aware of these four things as you execute a push-up: your body alignment, hands, abs, and breath. Make sure your shoulders are aligned over your wrists and your fingers and palms are spread wide, with pressure focused in your fingertips. Pull your belly button in, keeping your spine straight so your body is in a straight line; make sure to connect your breath with your movements. As you lower, bend your elbows outward to the sides. For more information on how to do a push-up correctly, read this guide.

Change it up: Don't stick to boring basic push-ups. While the exercise is great for your upper body, adding props or changing the positions of your hands can make push-ups harder and will work different areas of your body. Add an exercise ball to your feet, for example, to challenge core muscles, and point hands inward to work your triceps more. We've got more ideas - here are 14 push-up variations to try.

More tips for your push-ups after the break.

10 Fitness Routines to Work Your Entire Body Fast

Leta Shy — Mon, 20 Feb 2012 15:59:45 PST

Even if you have all the time in the world to spend at the gym, who wants to? Get in and out and on with your day by doing workouts that will strengthen all your muscle groups in a short time and get the heart rate up as well. Here are 10 do-anywhere total-body workout ideas that will save you time.

Celebrity trainer Jeanette Jenkins developed a belly-fat-blasting workout sequence that is fast and effective. From oblique crunches to exercise-ball moves, this workout combines strength training and cardio for one effective circuit. See all the moves (and download the printable PDF) here.
If you've got 15 minutes, you must print out this 5-4-3-2-1 workout from a FitSugar reader. Combining five minutes of cardio, four minutes of lunges and mountain climbers, three minutes of arm work, two minutes of squats, and one minute in plank will work your entire body without any equipment.
You may not have the pressure of walking down a runway in your underwear, but there's that whole Summer beach thing to think about. Channel your inner lingerie model with this video: a 10-minute total-body workout from Victoria's Secret trainer Andrea Orbeck.
If you're in the mood for something that will exercise your body as well as your mind, try this (printable) total-body yoga sequence. The nine poses will keep you calm while strengthening and lengthening your muscles.
Adding a ball to your normal workout routine raises the difficulty and offers variation. Do these three exercise ball exercises for a total of three sets for a challenging, all-body workout.

Read on for five more fast ways to work your entire body.

Shopping For Candy-Colored Glass Pendant Lamps

Elka Karl — Thu, 05 Jan 2012 06:00:02 PST

When Feldman Architecture updated a Victorian home, the kitchen benefitted from the addition of multi-colored, playfully bulbous hanging glass pendants. Similarly, any home would quickly move in a more modern and laid back direction if a few candy-colored pendant lamps were added to its ceilings.

You can actually source lamps like these through a local glassblower. Years ago I bought a rich, gold-hued handblown pendant lamp for an unbelievable $50 from an open studio art crawl event in Berkeley. This lamp has traveled with me through several moves, and remains a favorite home decor piece.

Of course, you can also look to larger retailers to find these glass pendants. I adore the ballooned shapes of the Cisco Glass Jug Lamp ($400, bottom row, middle). Each lamp contains unique variations, since it's blown by hand. Sizes range from eight to 16 inches wide.

In a perfect world, I'd splurge on half a dozen of these Niche Modern Mineret Pendants ($650 each, top row, left). Inspired by Moorish architecture, each handblown piece features a teardrop bottom and is made in New York.

Reminding me of the gold wrapper on a Werther's butterscotch candy, the Produzione Privata Acquamiki Pendant Lamp ($840, bottom row, left) is handmade from Murano glass, and would add a luxurious touch to a lady's dressing room or bathroom.

To shop the rest of the look (including a much more economical option when you mouse on the bottom right hand photo), just click on each image!