FitSugar

Get Lifted: Water Pump

FitSugar — Tue, 06 Oct 2009 11:00:29 -0700

Just because Summer is over, doesn't mean you can neglect sculpting your shoulders. Here's a strength training move that will tone your deltoid, triceps, and biceps.

So grab a pair of dumbbells and read more.

Stand with your feet hip distance apart, arms by your sides, with a dumbbell in each hand. Engage your abs to create a stable base.
Take a breath in and as you exhale, do reach your right arm out to the side doing a lateral side raise until your arm is parallel to the floor, keeping a slight bend in your elbow. Simultaneously, bring your left hand toward your armpit by bending your left elbow out to the side.
Inhale to return back to the starting position.
This counts as one rep. Complete three sets of 12 to 15 reps on each side.

Band It: Upright Rows

FitSugar — Tue, 23 Jun 2009 12:00:00 -0700

It's never too late to shape your shoulders by doing upright rows. Using dumbbells is effective, but you can make this basic exercise even more challenging by using a resistance band, too.

Grab your weights and a band and read more.

Stand on the middle of a resistance band with your feet hip distance apart. Place a dumbbell in each hand and grip the handles of the resistance band. Your closed palms will be facing your body.
Stand with your shoulders over your pelvis, and your knees slightly bent.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
Then with control, slowly lower them to the starting position.
This counts as one rep. Complete three sets of 10 to 12 reps.

Get Lifted: Bent Over Lateral Raises

FitSugar — Tue, 26 May 2009 09:00:00 -0700

It is tank top time! Lateral raises are great for toning your shoulders, but if you also want to target your upper back and the posterior deltoid, try this variation. It's really challenging so you may have to start off with a lighter set of dumbbells.

To find out how to do this move read more.

Hold a dumbbell in each hand and stand with your feet hips-width distance apart. Keep a slight bend in your knees. Fold your torso forward so your back is almost parallel with the floor, and your hands are under your shoulders. Draw your abs in to protect your lower back.
As you exhale, lift your arms out to the side so they are in line with your shoulders. Keep a slight bend in your elbows. To get the upper back working, think of sliding your shoulder blades together. As you inhale, slowly lower the dumbbells back to the starting position. This counts as one rep.
Complete three sets of 10 to 12 reps.

Multitasking Move: Side Leg With Shoulder Press

FitSugar — Tue, 05 May 2009 08:00:00 -0700

If you don't have a lot of time to work out, strength-training exercises that target more than one area of the body are essential. Here's one that will work your shoulders and your outer thighs.

Grab a set of dumbbells and read more.

Stand holding a dumbbell in each hand, with your elbows bent.
Put all your weight into your right leg. Take a breath in and as you exhale, simultaneously raise your arms until they're straight, and lift your left leg out to the side. You should feel your glute med working - that's the muscle on the side of the pelvis. Do not arch your spine or lift your hip up. Do keep your shoulders and pelvis in one straight line. Move slowly and with control in order to stay balanced. It helps to actively engage your spine for this exercise.
As you inhale, slowly lower your hands and your left leg back to the starting position. This counts as one rep.
Complete three sets of 10 to 12 reps on each side.

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.
Source

View Slideshow ›

Build a Strong Core and Arms With the Suitcase Walk

FitSugar — Tue, 02 Dec 2008 03:00:00 -0800

If you're looking to strengthen your core muscles as well as your shoulders and arms, here's a great move called the suitcase walk. Not only is it great for toning your muscles, but it can also prepare you for carrying your suitcase in the airport this holiday season. Here's how to do it:

Hold a rather heavy size dumbbell in your right hand, between 15 and 30 pounds. You want to choose a dumbbell weight that will challenge your core, but also allow you to have good form when walking. Hold the hand weight to one side with a straight arm, just like you would hold a suitcase. Keep your shoulders even and your posture square.
Walk, carrying your dumbbell at your side, for 100 to 300 feet. If you don't have one long area to walk in, then walk a shorter distance, back and forth, to total the amount of feet you've chosen. Keep your spine straight and your abs engaged as you move with control. Don't swing the dumbbell mindlessly, but keep it at your side.
Then bend your knees to put the weight down and pick it up with your left hand. Walk the same distance.
Do this exercise once or twice on each side, envisioning the long lines at the airport.

Source

Multitasking Move: Shoulder Press Steppers

FitSugar — Tue, 02 Sep 2008 03:00:00 -0700

I love working my shoulders and my outer thighs, and this exercise targets both areas at the same time. You'll need a resistance band for this move, and if it's too easy with the band you're using, then you can make it more difficult by shortening the band and holding the rubber part below the handles.

To learn how to do this exercise then read more.

Hold either end of your resistance band and then stand directly on the middle of it with your feet together. Bend your elbows so your hands are next to your shoulders. This is the start position.
Now as you take a step to the right, straighten your arms so your hands are above your shoulders.
Then step your left foot in to meet your right and lower your hands back to your shoulders with control, coming back to the start position. Take a total of 10 steps to the right, and then 10 steps to the left. Repeat series two more times for a total of three sets.

Get Lifted: Reverse Fly

FitSugar — Tue, 29 Jul 2008 10:00:00 -0700

If you're working on strengthening and toning your upper back and shoulders, this exercise has your name on it. You'll need a set of dumbbells and a sturdy place to sit.

To find out how to do this exercise, read more.

Sit on a chair or the end of a bench.
Place a light dumbbell in each hand and lean over your thighs. Don't collapse onto your legs, but keep your chest about six inches from your quads. Try to straighten your spine and engage your abs.
Now at the same time, lift both arms up, drawing your elbows back and squeezing your shoulder blades together. Then with control, lower the dumbbells back toward the ground.
Do three sets of 12 to 15 reps.

Get Lifted: Lounging Shoulder Lift

FitSugar — Tue, 01 Jul 2008 14:30:00 -0700

Looking for a way to strengthen your shoulders? This move seems easy, but once you do a few reps, you'll see it's more challenging than it looks, since it targets the tiny muscles of the rotator cuff. If you have a shoulder injury, use a lighter dumbbell.

Lie on your left side, with your knees slightly bent.
Hold a dumbbell in your right hand, with your elbow bent, resting your upper arm on the right side of your body.
Come into the start position, with your forearm parallel to the ground.
Exhale to lift your right hand straight up towards the ceiling, keeping the contact between your elbow and the side of your body. Then slowly lower your arm back to the start position.
Repeat this for 12 to 15 reps and then roll over onto your right side and do this exercise with your left arm.

Get Lifted: Lying Pec Fly

FitSugar — Tue, 29 Apr 2008 10:00:00 -0700

Looking to tone up that area by your armpit, between your chest and your arm? You know the place I'm talking about. Give this move a try. You'll feel it in your pecs, biceps, and shoulders.

Lie on your back with your knees bent and your feet flat on the ground. Engage your abs so your lower back is pressing into the floor. Hold a set of dumbbells and straighten your arms out in T-position with your palms facing the ceiling.
Keeping your arms straight without locking your elbows, inhale to prepare, and then exhale as you lift your hands until they are in line with your shoulders.
Inhale and slowly lower your arms back to the ground, but stop about an inch above the floor. That completes one rep.
Do two to three sets of 12 to 15 reps.