FitSugar

Back to Basics: Keeping Your Shoulders Down

FitSugar — Wed, 18 Jun 2008 03:00:00 PDT

When teaching Pilates, I am always telling clients to keep their shoulders away from their ears. Raised shoulders is a sign of serious tension in the neck and upper back and over time it will create pain. Not only that but it wastes energy and can make surrounding areas not function correctly. Pilates clients aren't the only folks with tense necks and raised shoulders. I see this posture all the time when people are working out with weights, biking and running.

In an effort to keep the shoulders down, people tend to tense their necks even more – as if the sheer weight of their neck will calm the busy shoulder joint. Or people tend to grab in their lats or arm pits, which also increases neck tension and interferes with free movement of the arms.

To effectively relax your shoulders, you need to focus on your shoulder blades (scapula) sliding down your back. The muscle that anchors the blades is the bottom part of the trapezius muscle. You also want to feel your collar bone (clavicle) widening and the scapula sliding slightly toward one another. The end effect is an open chest with relaxed shoulders and neck. Nothing should feel pinched or gripped. Imagine the scapula is a slippery bar of soap sliding up and down the back. Try it next time you do bicep curls, sit in freeway traffic or ride your bike.

Source

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.

Mistakes You're Making on the Pilates Mat

Susi May — Tue, 24 Jan 2012 02:51:53 PST

Mat classes are the most affordable way to reap the benefits of Pilates. Taught across the country at gyms and private studios, group classes mean you don't have an instructor cuing and correcting your every move. Make the most of your time on the mat and be mindful of these common mistakes I've seen in classes over the years.

Not Going Deep
There are many benefits to Pilates, but getting in touch with the deep abs, aka the transverse abdominals, is, to me, the most important. If the deep abs are working, then all four layers of ab muscles will be working right along with it, making for a very stable torso. In class, use every exhale as opportunity to reengage your abs and pull them into your spine with a little lift up. If the abs are pooching outward, you're only working the top layer of the abs and training them to pull away from the spine - the opposite effect of what you want.

Momentum Is Not Your Friend
Deliberate pauses are built into the choreography of many Pilates exercises to prevent momentum from taking over the motion. The Pilates method was originally named Contrology (the study of control) to emphasize this very concept. Going slowly is key. Jayme Boyle, the group fitness coordinator and Pillates mat instructor at the SF Equinox, explains the importance of forgoing momentum like this: "Slower pace means you’re turning on stabilizing muscles and you’re creating more isometric contractions." And I have to agree. Pilates is not a race.

Keep reading for more common Pilates mat class mistakes.

5 Reasons Not to Be Intimidated By Free Weights

FitSugar — Sun, 08 Jan 2012 11:08:31 PST

The free weights section of the gym can be a bit daunting thanks to floor-to-ceiling mirrors, stacks of barbells and dumbbells, and a crowd of bodybuilding types. But the benefits of free weight exercises are great, so it's important to boost your dumbbell confidence. Here are five reasons you should take a break from the weight machines:

Your know more than you think you know. There aren't any black-and-white guidelines for using free weights, but that's no reason to walk away, since free weight exercises are based on the popular moves you already know, like squats, lunges, chest press, shoulder press, bicep, and triceps curls. Plus, any additional movements that you usually perform on weight machines can also be done with free weights - with the added physical benefit (and challenge) of maintaining your stability.
It's not all about the pounds. Balance is one of the biggest benefits of free weights, and you don't need to be lifting twenty pounds to see results. Grab light dumbbells and perform standard exercises on one foot to strengthen the stabilizing muscles that are often overlooked.

Keep reading for more reasons to use free weights.

From the Community: Blake Lively Video Workout

Fit Community — Fri, 16 Dec 2011 02:38:11 PST

Want to get a long and lean body like Blake Lively? FitSugar reader FitFabCities developed this video workout based on a circuit from Blake's celebrity trainer.

Blake Lively is in amazing shape; she has great muscle tone while still keeping some curves - a combo that looks killer in all those fabulous outfits she wears. To get in shape for The Green Lantern, Blake worked with one of my favorite celebrity fitness trainers, Bobby Strom, who is also responsible for Jessica Biel's Blade Trinity body and Britney Spears's "Oops I Did it Again" body. Together, Blake and Bobby did lots of circuit training where they worked the core, then upper, then lower body. You can tone up like Blake, too, with this workout video inspired by those circuits . . . grab a set of dumbbells and a stability ball (or chair) and you are good to go!

Learn more about this workout after the break!

Beginner's Guide: How to Sit on a Stability Ball

Anna Monette Roberts — Tue, 29 Nov 2011 16:24:32 PST

You may think it's all fun and games sitting on a stability ball while you work, but you should implement these important guidelines to help protect yourself from accidental injury. While the stability ball has its advantages, you should avoid using one if you have an acute back injury, especially if your quadratus lumborum, the major back muscle that runs from your 12th rib to the top of your pelvis, is compromised. The ball offers no back support, forcing you to heavily depend on the QL for support. If you notice any sharp or discomforting pain, forgo the ball for an ergonomic chair.

Five Rules For Proper Stability Ball Usage:

Right size: Buy a ball that is intended for your height. Inflate the ball enough so that when you sit down, your legs create a 90 degree angle, at both the hip and knee, and your entire forearm can rest easily on your desk when typing.
Wide stance: Place your feet flat on the floor about six inches from the ball. Open your legs to about the ball's width (wider than hip distance). You'll notice that if you place your feet closer together, your hip flexors will tighten up, and that lower back pain will creep up.

See more tips.

Piyo, Piloga, Yogilates: Any Way You Spell It, They're a Perfect Mix of Yoga and PiIates

Heather Dale — Fri, 30 Sep 2011 03:06:11 PDT

New to Pilates and yoga, but can't decide which class to take? Or maybe you love yoga and Pilates but can't squeeze both into your hectic schedule? These fitness dilemmas can easily be solved thanks to a new wave of Pilates- and yoga-fusion classes popping up all over the US. Reap the benefits from both practices in just one class. Wondering where to start? Here's a rundown of some yoga-Pilates combo classes.

Yogilates
Created in 1997 by certified Pilates instructor and personal trainer Jonathan Urla, Yogilates includes no less than 40 poses, including leg lifts, back lifts, Sun Salutation, Downward Facing Dog, and meditation poses. Urla notes how Yogilates may feel like yoga in the beginning since it includes lots of pause with the poses, but toward the end - especially with the abdominal work - you will notice the Pilates because of the intensity. His class focuses on being present, breathing, moving, and enjoying the beauty of your practice.

Here are more hybrid classes to look out for in your city.

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!

Why You Need to Add Jumping to Your Cardio Routine

Self — Wed, 07 Sep 2011 04:29:14 PDT

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

Back in the day, when we played double-dutch on the playground (or some simpler incarnation of that), we hardly cared about the value of the workout. All we cared about was having fun. It turns out that jumping offers a lot more than a good time: in fact, depending on the type of jumping exercise you choose, you can get a cardio and strength building workout simultaneously.

From jump roping to squat jumps to trampoline classes, for regular gym rats and even Hollywood A-listers, jumping is the new black.

I. Jump Roping

Celebrity trainer Marco Reed - who authored upcoming book The Get Beyond Fit 3+1 Diet based on his lauded nutrition programs - integrates jumping into the majority of his personal training and popular outdoor workout classes.

In fact, jumping rope is one of his favorite exercises to incorporate. "It's been around for a long time with athletes, but I think it's become more popular with everyone else lately. I even see jump roping classes popping up." Reed is right, if celebrity fans like Katy Perry are any indicator and classes like Aerojump at NYC's Aerospace. Read on to find out why Reed thinks you should be jumping.

Prepare Yourself For the TRX Challenge

Anna Monette Roberts — Mon, 29 Aug 2011 00:05:14 PDT

Perhaps you've seen people at your gym grunting and gasping when using the TRX suspension system. For a beginner, TRX may seem intimidating, but Angelica Gonzalez, a certified TRX trainer at Crunch fitness offers up some helpful TRX tips, so you are better prepared to enjoy this Navy Seal-inspired workout at your gym.

What to wear: Wear tennis shoes and comfortable, tight fitting clothing that won't get in your way. Don't wear running shorts, because you might unintentionally flash the class. Bring a towel, because you will be sweating.

When to arrive: Every gym has a different system, but at Crunch, the sign up sheet is put out an hour before class. Ask the gym receptionist what you should expect in terms of class popularity. For your first class, be sure to approach the instructor and let them know it's your first time. Your instructor should also be aware of any old injuries, past surgeries, or health conditions that you have.