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Multitasking Move: Arms and Abs

FitSugar — Mon, 23 Apr 2007 11:45:00 PDT

I love multitasking, about this I cannot lie. I really love a multitasking exercise. Arms and abs are often what brides want to work in their pre-wedding Pilates sessions. Well, here are 2 types of elbow planks to get the job done, and they are not just for brides. Planks are a great way to get your body bikini ready.

Elbow Plank

Hold for 30 seconds

Pull your abs up toward the ceiling, but do not break at your hips
Really press through your elbows so you don't collapse between your shoulder bladesReach through your heels to activate the back of your legs and your booty (similar to weighting your heels when you do a squat)

Side Elbow Plank

Keep your waist lifted away from the floor, work those obliques
Press down with your elbow to keep your shoulder away from your ear
Reach through your top hand, this will make you feel lighter

Both exercises are fine to do if you have wrist problems since the weight is on your elbow, not your hands.

Try holding each plank for 30 seconds, and work up to holding them for a minute. These are great to do during commercial breaks while watching TV. Just put something under your elbows to cushion them.

4 Moves to Say Goodbye to Saddlebags

Self — Wed, 08 Feb 2012 04:54:13 PST

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

If you're saddled with saddlebags, you probably think you got the short end of the family gene pool stick. But, lucky for you, those pesky fat deposits surrounding your hips, thighs, and butt are far easier to banish than, say, Great Aunt Hilda or your bossy big sister. "Saddlebags are largely determined by genetics, hormones, and age, but women can still affect the shape of their bodies through nutrition and exercise," says Rebekah Rotstein, a New York-based Pilates instructor who recently released the Pilates For Buff Bones DVD.

Not sure where to begin? Rotstein recommends utilizing large muscle groups rather than relying on spot training for fast results. "Pilates get results because it's a whole-body exercise program and works your muscles synergistically," she says. "Muscles aren't meant to function independently but as a team!"

Just remember to keep your expectations realistic. No workout in the world can turn you into Cameron Diaz overnight. "All women have padding at their hips, no matter how thin we are (even Diaz!)," says Rotstein. "It's what differentiates us from men and accentuates the curves you've got!"

To tone up those saddlebags fast, add these four moves to your regular workout routine. Check out the moves after the break.

How to Get Rihanna's Rock-Hard Abs

Shape — Thu, 19 Jan 2012 04:32:58 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Rihanna is one hot singing sensation. Having recently been named the best-selling digital artist of all time - thanks to a whopping 47.5 million downloads of her hits - the sexy songstress is also a top contender for album of the year at this year’s Grammy Awards.

But not only does the Barbadian beauty know how to rock a stage, she also rocks a bikini, too! No stranger to showin’ off some skin, getting that taut and tight tummy definitely takes work.

The Top 10 Best-Dressed Stars at the Golden Globes

That’s where inspirational fitness expert extraordinaire Ary Nuñez comes in; she’s been training the artist hard for almost four years. “We focus on the core muscles and we do a ton of repetitions,” Nuñez says.

See Rihanna's ab workout after the break.

Reese Witherspoon's "Om"-azing Arm Workout

Self — Wed, 14 Dec 2011 04:15:35 PST

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

Reese Witherspoon may be one of Hollywood's most in-demand leading ladies, but don't expect the Oscar winner to solicit any special treatment during her tri-weekly yoga sessions.

"We've done private training a few times but she usually comes to the group class," says YogaHop owner Matthew Reyes, who has trained Witherspoon for the past five years. "I treat Reese the same as I treat everyone else but I'm glad she feels comfortable enough to come in with the general public."

Reyes enthusiastically endorses the 35-year-old's other passion (running) as a perfect complement to yoga but warns, "Women across the board, especially runners, have a much better developed lower body than upper body." That's why he pushes the actress to find her edge in every power yoga session. "My goal is, if someone were to work out until their arms were exhausted, take a day off then do it again, take a day off and do it again. You will see some really nice development in your muscular tone."

Want to get strong, sexy arms like the Water For Elephants star? Add these four moves to your regular routine three times a week and you'll be flaunting Witherspoon-like guns in no time.

See the moves after the break.

Medicine Balls Are the Rx For Push-Up Boredom

Susi May — Thu, 16 Jun 2011 12:13:53 PDT

Push-ups are an exercise staple, but sometimes you need to spice up the basics. My Equinox trainer's prescription for getting over the push-up blahs is to toss a medicine ball, or two, or three into the mix. Here's a progression Lauren taught me in my last training session. It's fun. It's challenging. And it might just make you feel like you're rehearsing a circus act.

Push-Up Roll
This move makes me feel like a human pinball machine and is a simple way to work different muscles by varying your arm position and to get more core work out of the move.

Gear needed: one medium-sized, hard medicine ball

Start in a plank position with your right hand on the medicine ball. The wider your feet, the easier the exercise. Remember, you can always try this on your knees.
Bend your elbows, lowering yourself toward the ground. Push yourself up returning to your plank.
Using your right hand, pass the medicine ball to the left side. Place your left hand on top of the ball and repeat the push-up.
This completes one rep. Do five to seven reps for a set.

Ready to try the more advanced variations? Then keep on reading.

3 Get-Fit-Fast Moves From Jennifer Garner's Trainer

Self — Wed, 12 Oct 2011 04:09:29 PDT

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

Ever wonder why "the beautiful people" often seem so chipper? (Not that we can't all answer that question firsthand.) It could be the free gifts from transfixed average folks. Or . . . it could be the exercise.

Just ask Valerie Waters, fitness expert on LIVESTRONG.com's advisory board and trainer to pretty folks like Jennifer Garner, Ben Affleck, Cindy Crawford, and Jennifer Lopez. Her motto: "You're one workout away from a good mood."

And I would add, with these moves culled from her "Red Carpet Ready" program, you're only a few workouts away from a better body too.

So, first of all, what makes Valerie Waters such a sought after trainer? It might be her flexible attitude and her bright smile, among other things. "Every workout needs to move you toward your goal, but also make you feel better," she asserts. "I always have a plan, but I also have a plan B. If someone didn't sleep the night before or they [have] PMS, I may modify the workout. I always make sure the client feels successful."

4 Tried and True Tips From Waters

Being consistent is key. That doesn't mean doing the same exercises all the time, but being regular, healthy and moderate in your lifestyle.
Don't do too much too soon or assume the workout will do it all. If you want to lose weight, you must work on your diet!
For fast results, circuit train and eliminate sugar and white flour.
Eat more veggies and drink more water. These are cliches for a reason.

So, what's this "Red Carpet Ready" program really about? Read for a few key signature Valerie Waters moves using signature Valslide props, demonstrated by model Courtney Parks, after the break

Core Work: Two-Point Plank

Susi May — Tue, 10 May 2011 02:46:01 PDT

I am a fan of working my core with plank exercises. But the basic plank can get a little dull, so I asked Lauren, my Equinox trainer, to throw a new variation at me. She promptly introduced me to the two-point plank. Just holding this position is serious business, so adding arm and leg motion to the unstable plank takes the difficulty level up a notch. This exercise reminds me of the quadruped (a crunchless ab exercise) on crack. It's super hard, but the payoff is a stable torso and a strong core - a win-win in my fitness book.

For details and tips on mastering this move, keep on reading.

The Fastest Way to Lose Belly Fat

Shape — Thu, 19 May 2011 04:30:50 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: crunching is not the most effective abs workout. "Crunches work only the muscles on the front and sides of your abdomen, but it's important to target all the muscles of the core to get more defined abs - including lower back, hips, and upper thighs," says Lou Schuler, co-author of The New Rules of Lifting for Abs.

To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. "Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. "They also burn more calories than crunches because they work more muscles." Trade crunches for these three super-effective abs exercises from The New Rules of Lifting for Abs and you’ll be on your way to a perfectly toned, flatter tummy.

See the exercises and learn how to do them after the break!

Weekend Workout: Core Exercises

FitSugar — Sat, 04 Jun 2011 04:05:21 PDT

Weekends are often jam-packed with traveling, errands, socializing, and chores - gardening anyone? All these activities can push your workout off the to-do list, but here are three time-saving moves, and with no equipment necessary you can do them anywhere. All three exercises will work your core. Plus the first move will also tone your glutes and hamstrings, the second targets your upper body, and the third move is great for your thighs and abs. Do the exercises in the order shown, and complete the circuit three times.

Reverse Elbow Plank
With Leg Lifts
Eight reps each leg

One-Legged
Dolphin Dive
Five reps each side

Side Plank Star
Hold each side
for 30 seconds

Still itching for more? Check out these Weekend Workouts to learn how to tone other areas of your body.

Forget the Muffin Top: How to Ditch Your Pooch

Self — Wed, 23 Mar 2011 04:00:50 PDT

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

As of this past weekend, Spring is finally, officially here - along with panic about the upcoming bikini season.

When it comes to shaping up your abs, you want to combine a healthy, diet with high-intensity cardio and moves that target your deep abdominal muscles - aka the transverse abdominus. When strong, these babies work like an invisible girdle, pulling everything up and in. Result: A flat belly without the Spanx!

We asked exercise physiologist Amy Dixon, group fitness manager at Equinox in Santa Monica, CA, for some of her favorite moves to tame the lower abdominal area - or as we like to call it, the "pooch."

Stability Ball Rollout
Kneel on the floor behind a stability ball. Place your forearms on top of the ball, hands clasped to start. Contract your abs and roll the ball forward as far as possible without bending back or hunching shoulders (shown above). Hold for 2 counts, then return to start for one rep. Do 2 sets of 15 reps.

Stability Ball Jack Knives
Get in push-up position with your shins elevated on a stability ball. Your body should form a straight line from the top of your head to your heel. Brace your abs to prevent your midsection from sagging toward the floor. Slowly pull your knees toward your chest. Straighten legs to roll the ball back to start and complete the rep. Do 2 sets of 14 reps.

See how planks can help you tone your belly.