FitSugar

Work It at Home: Just You and a Deck of Cards

FitSugar — Wed, 07 Jan 2009 05:30:00 -0800

Mixing up your fitness routine keeps boredom at bay, and I have a total body workout that is all about variety. This at-home workout will have you sweating in no time and it's always challenging. All you need to get started is a deck of cards, so dig yours out of the junk drawer and get your move on.

The workout involves circuits of push-ups, sit-ups, and squat jumps, and the deck of cards keeps you guessing at the number of repetitions. Here's the gist: Flip over the first card. Let's say it's a 10. Your first circuit will be 10 push-ups, 10 sit-ups, and 10 squat jumps. Flip over the next card, and repeat the circuit but change the reps according to the number on the card.

To find out ways to make this workout more interesting and challenging, read more.

There's not much you can do to change the squat jumps, but there are endless possibilities when it comes to sit-ups and push-ups. Consider doing some push-ups more slowly, try the one elbow in, one elbow out variation, and maybe include the triple clap push-ups you've been working on. As for the sit-ups segment, any challenging abdominal exercise would be a great substitution for the traditional sit-up.

Don't feel like you need to tear through an entire deck of cards on your first try; in fact, half the deck is pretty intense. You may initially get through a fraction of the cards, but challenge yourself by adding another card or two each time you take on this workout.

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You Asked: Anchor Feet?

FitSugar — Tue, 25 Mar 2008 08:45:00 -0700

You're asking and I'm answering . . .

"Fit, my boyfriend and I do sit-ups together and we take turns holding each other's feet. Someone recently told me we should stop doing that but this is how I learned to do sit-ups in school. What do you think?"
- Sitting Up Sara

Funny, that is how I was told to do sit-ups in school too. Unfortunately, and fortunately for those of us with bad memories, not everything you learned in elementary school still holds true. Here is the problem: anchoring (or locking) your feet under something heavy (such as a your boyfriend or a couch) while doing sit-ups puts most of the work on the hips rather than the abs, so it becomes a less effective ab exercise. What's more? You could hurt your lower back by anchoring your feet because this tends to make us arch our backs, which may create overextension and strain. So instead of sitting on each other's feet, watch each other's form and think about adding something fun into the exercise, such as a medicine ball. My husband and I love to do medicine ball sit-ups together. To learn how to do them, read more.

Medicine Ball Sit-Ups for Two: Sit with knees bent, facing one another, about 4 to 6 feet apart. The person with the ball lies back with ball overhead. Bring the ball overhead and throw the ball and contract your abs as you sit up. Aim for just above your partner’s head. As the ball is caught, the partner lowers back to the ground. Now continue to throw back and forth 10-15 times. Be sure to use your abs (not your arms) as you rise up. Repeat the set once more.

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Beach Body Beach Workout

FitSugar — Mon, 21 May 2007 04:00:00 -0700

So you've been hitting the gym a lot to get into that bikini and now that you've arrived, try and keep it that way with this beach body beach workout:

Warm-Up: Tread water for 5 minutes.
Cardio: Jog in the sand for at least 30 minutes. For an added challenge, run in ankle high water.
Walking Lunges: Walking lunges are a great variation to regular lunges. Plus doing them in the sand adds a whole new variation. Try doing 20 forward and 20 backward. For an added challenge, hold two water bottles down at your sides.
Mountain Climbers: Do 3 one minute intervals. (Hands in sand with shoulders over hands. One leg tucked, one leg extended. As quickly as possible "climb" alternating legs back and forth.) Word to the wise: You may want to close your eyes as you'll probably be kicking up a lot of sand.
Push-Ups: Do 3 sets of 10 push-ups on the sand. For an added challenge, make sure your head is at a slightly lower level than your feet.
Crab Walk: (Reverse push-up position: belly facing up, abs tight, legs out in front of you, arms extended below your shoulders, spine straight) Walk forward for 25 steps and then backward 25 steps. Repeat. For an added challenge, soak a towel and rest it on your belly for some added weight.
Crunches: Do 2 sets of 25 basic crunches in the sand -- For an added challenge position yourself so that your head is at a slightly lower level than your feet.
Cool-Down: Walk around in the sand for 5 minutes and follow with 15 high kicks.

Fit's Tip: Be sure to use a waterproof/sweatproof sunscreen and I prefer to wear sneakers (except when swimming) for support of my ankles despite the sand.

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32,000 Sit Ups? That Won't Be Necessary

FitSugar — Fri, 26 Jan 2007 03:15:00 -0800

Check this out. Mark Pfeltz says he LOVES competition. He set out to break the Guinness Book of World Records for doing the most sit-ups.

Very inspirational, but I'm not too sure I agree with his form or technique...

Check out the Pilates Single Leg Stretch instead. It'll be easy on your neck, and it's a more controlled movement, so it really isolates your abs.

Let Pilates Move You: Twisted Obliques

FitSugar — Tue, 07 Nov 2006 11:32:00 -0800

If your abdominal strengthening routine is feeling stale, why not put a twist on it?

This variation on the basic "sit-up" targets the obliques. Try it at home or the gym soon and let us know what you think of it.

Move 1) Lie on your back with bent knees and twist both legs to the left until your legs are on the floor. Bend elbows and interlace fingers behind your head. Really cradle and support your head.

Move 2) Exhale pulling your deep abs in to your spine, lift your head and upper back off the floor using your abdominals. Keep your shoulders square to the ceiling because it's so easy to cheat. Really focus on your left shoulder coming off the floor as much as the right one by actively reaching it towards your right hip.

Inhale and slowly lower your head. Repeat 9 more times before switching sides.

Fit’s tip: It is good to stretch your spine and obliques before doing the sit ups. To stretch, lie in the twisted position from "Move 1", but reach your arms straight out to the side and rest them on the floor. Hold the stretch for about 30 seconds on each side.

To see how not to do this exercise read more

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Move It: Full Sit Up with Bridge

FitSugar — Tue, 05 Jun 2007 09:30:00 -0700

In a recent poll, I asked you all if your summer fitness goal is to have flat abs or a toned tush. Now, while the majority voted for flat abs I thought I'd share this exercise with you all that works both areas of concern. It's a full sit-up/bridge combo and it works your backs side and your torso splendidly.

Start with a basic bridge.

On an exhale, push your pelvis up. Keep your back straight and in neutral spine - imagine your abs and back muscles sandwiching your spine.

You will feel your hamstrings and glutes work.
If you want to work your inner thighs a bit, place something between your knees (like a pillow) and hold it there for the duration of the series.
Lower your pelvis down to the ground as you inhale. As your pelvis lowers, bring your arms up.

Next, do a full sit up.

Exhale and roll all the way up to sitting with your hands behind your head. You put your hands behind so you can't jerk yourself up by swinging your arms up.

Keep your feet firmly planted on the ground.
Focus on pulling your deep abs to your spine as your roll up. Work the abs not the hip flexors.

Roll down and onto your back.
Inhale generously into your back as you roll down, keeping the navel pulled to the spine.

Focus on hollowing out your abs even though you are moving quickly, move with control.
Get ready to bring your hands to your sides as bridge up again.

That completes one set.

Aim to to do 20 reps, but remember quality is more important than quality and speed. Do not fling your self up and down, use your abs and focus on control.

Fit's tip: If I were my trainer, I would definitely stick a small pillow between my knees. Work to keep your legs truly parallel through out this exercise, it is much better form.

Can You Touch Your Toes and Do 20 Sit-Ups?

FitSugar — Mon, 01 Oct 2007 03:00:00 -0700

It turns out that more than half the people in the UK cannot do 20 sit-ups or touch their toes.

Come again? How could this be?

The "not being able to touch their toes" part is especially troubling since this action demonstrates basic flexibility - a lack of which can result in life-threatening circulatory problems and arthritis, as well as joint problems and shortening of ligaments leading to complete immobility. This figure seems absolutely amazing to me, so of course I am curious about you guys. Get on the floor and try it out and record your results below.

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No Equipment Necessary: Seated Sweeping Leg Lift

FitSugar — Tue, 24 Nov 2009 10:00:05 -0800

Time to strengthen those quads with this simple yet effective move you can do anywhere. This exercise will tone your upper legs, which will make your legs appear slimmer. Toned thighs will also give you strength when running, biking, swimming, or doing everyday activities like going up stairs.

Want to feel the burn? To find out how to do this move, keep reading

Slouching Looks as Bad as It Is

FitSugar — Mon, 15 Oct 2007 16:45:00 -0700

Do you find yourself slouching throughout the day? While you may be aware that it looks bad, you may not be aware that all that slouching could be reversing all your hard work at the gym. Here's why from Men's Health:

Slouching sabotages your six-pack. Training your core helps correct poor posture. But an hour a week of core work can't compensate for the 50 hours spent slumped over your keyboard. The fix: Stay tall through your hips and keep your head up and shoulder blades back and down all day long.

So do as your mother told you and sit-up straight, your six-pack (or your dreams of a one) will thank you later.

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Thanksgiving Portion Primer

FitSugar — Fri, 20 Nov 2009 09:00:25 -0800

Few of us, if any, sit down to Thanksgiving dinner with a food scale in hand. Nevertheless, portion control on this day of feasting still matters. Using visual cues can certainly help keep your plate from turning into a pyramid of starch and fat.

Turkey: A serving of meat is three ounces and looks like a deck of cards.
Potatoes and stuffing: A typical serving size of a starch is 1/2 a cup. To keep from going overboard, visualize a tennis ball cut in half. Remember, carbs should only take up a quarter of your plate.
Veggies: A serving of veggies is similar to a rounded handful, but veggies should take up at least half of your plate. Load up on green beans, Brussels sprouts, and squash.
Salad: A cup of greens is considered a serving, so about the size of your hands cupped together.
Butter: A teaspoon of butter is about the size of the tip of your thumb.
Gravy: A tablespoon resembles the size of both a woman's thumbs.

Source: Flickr User walkering