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Stretch It: Hamstrings

FitSugar — Tue, 21 Aug 2007 16:45:00 PDT

If you have been doing a lot of walking, running, biking or hiking this summer, chances are your hamstrings could use a good stretch. Here's a sequence of stretches to loosen up your tight hamstrings.

Standing Forward Bend with Wrist Release - Place your hands on the mat, palms facing up with your fingertips facing you. Now step your feet onto your palms, pressing your toes into your wrist creases. If you can't reach your palms all the way down, just place your hands on your shins or feet.

Keep your legs straight and if it feels comfortable, you can bring your forehead toward your shins. Stay here for 5 deep breaths, or as long as you want. Then release your hands, press into your feet and return to standing.

Wide-Legged Forward Bend - Now take your legs about 3 ft wide. Keeping your back straight, fold forward at the hips and reach for your big toes. Relax your shoulders away from your ears and think about drawing the crown of your head towards the ground. Work on shifting weight forward into your toes. Stay here for 5 or more breaths.

Want to see the rest of the sequence? Then


Seated Straddle - Now drop your bum down and straighten out both legs in a straddle (or "V") position. Place your hands on the ground in front of you and start to walk them out away from your hips. Try doing this pose with different distances between your legs - it will change the position of where you feel the stretch. Stay in each for 5 or more breaths.
Seated Forward Bend - Next bring both your legs together so your knees and feet are touching. As you fold forward over your thighs, try to elongate your spine. Stay for at least 10 breaths (I like to hang out longer) so you can give your muscles enough time to loosen up.
Head to Knee pose - Now keep your left leg straight and bend your right knee. Press the sole of your right foot against your left inner thigh. Fold over your left leg, trying to keep both shoulders parallel with the ground. Stay for 5 or more deep breaths. Then lift your torso up, straighten out your right leg, bend your left knee, and do the other side.

Fit's Tips: Do these stretches slowly and in a warm room if possible. Since tight hamstrings are prone to injury, make sure to do these stretches before and after you use them. Remember, you want to warm up doing at least 5 minutes of cardio before doing deep or intense stretching.

Are You OK With Crowded Exercise Classes?

Leta Shy — Wed, 25 Jan 2012 01:06:58 PST

Recently, I took a crowded yoga class, where we all had to situate our mats close to each other to make room for everyone. The closeness meant we all had to be aware of our neighbors (especially during Sun Salutations), but the space issue didn't really bother me until we began a series of poses that required more lateral space, starting with Seated Straddle. That's when my extremely flexible neighbor plopped her lower left leg squarely onto my mat.

I'm not a complete germaphobe, but the idea of having a stranger's foot all over my mat grossed me out. I let the moment pass without saying anything, but afterward I wondered if other people would be as annoyed about having to share space in a crowded class, or I was making a big deal over nothing. After all, my neighbor was fine with it - she seemed completely oblivious to the fact that she was interfering with my personal practice!

I tend to avoid crowded classes since I like my space, but other people probably love the energy of a full class. What about you?

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.

Stretch It: Wall Straddle

FitSugar — Thu, 05 Feb 2009 13:00:00 PST

The wall is a great prop to use when stretching because it can either support the weight of your body, as in Shoulder Wall Roll, or add resistance like with this Chest Opener. If you liked the relaxing Legs up the Wall Stretch, here's a variation that will stretch your inner thighs.

To find out how to do this

One Editor, One $500 Budget - See How She Spends It!

Marisa Tom — Thu, 29 Dec 2011 12:55:24 PST

Want to know how we shop? It's basically our job to pinpoint the best things, spot the trends, and style outfits for your viewing pleasure. That said, it's hard not to shop for ourselves when we're constantly on the job. Next up for our budget shopping challenge is our associate editor, Marisa Tom. See how she spends her $500 now.

I've never been one to dress up, even when the occasion calls for it. I try to find loopholes in accessorizing, color palettes, and cool detailing in order to get away with sticking to my low-key styling vibe. No matter what though, I grab pieces that straddle the fine line between fashionable and functional. For this budget-friendly spree, I pulled together items that could translate into this Winter's wardrobe as well as the next Winter's . . . and the next. Add to the mix a handful of whimsical, colorful accessories, and you've got a fun group of pieces that can be worn for a chic everyday look or a chill night out on the town.

Strike a Yoga Pose: Seated Wide-Legged Straddle

FitSugar — Tue, 06 Feb 2007 09:30:00 PST

After a run, this is one of the poses I always do to stretch out my lower back, shoulders, and hamstrings. I stay in this pose for a good 5 minutes, allowing the backs of my legs to slowly relax and loosen up. It's easy to do, but can be really intense, so ease into it in the beginning.

Sit on the floor with your legs out in front of you (about 3-4 feet between your heels).
Sit up nice and tall, extending the crown of your head away from your hips.
Stay here if this is enough for your hamstrings, or you can slowly start folding forward at your hips. Keep your spine long and your back straight (no curve) - you'll really feel it in your hamstrings.
You can either support the weight of your torso with your hands on your legs (traditional Ashtanga Primary Series pose), or your hands out in front of you.
As you feel your body opening up, you can work on bringing your chest towards the ground - make sure your toes and knees are pointing straight up.
For a variation, you can walk your hands over to the right side, folding over that leg, further stretching out the right hamstring. After 5 breaths or longer, walk your hands and torso over to the left side.

What did you think? Have any other favorite poses you do after a run? Tell me about it in Fit's Yoga Stretch and Tell Group.

Want to see some variations? Then

View 4 Photos ›

Sneezy, Stuffy, Runny: Natural Cold Remedies to Do Before Bed

Jenny Sugar — Thu, 03 Nov 2011 15:27:03 PDT

If if you eat a healthy diet, exercise regularly, get enough sleep, and wash your hands a bazillion times a day, you can still find yourself reaching for the tissues and cough drops. Luckily cold symptoms don't last too long, but here are some ways to get relief from your ails without popping pills or swallowing gross liquid.

Heat and Water
Before slipping into bed, take a hot shower. Make sure the bathroom door is closed and the fan switched off so you can breathe in as much steam as possible. Take a washcloth, run it under the hot water, place it on your face and gently massage your sinuses to loosen up mucus. If you have a neti pot, use that in the shower to drain your nasal passages. If you're weirded out by flushing warm salt water through your nose, use an over-the-counter saline spray.

Keep reading to learn three other natural ways to get cold relief before hitting the hay.

Is It a Tomato or Squash?

Katie Sweeney — Tue, 06 Sep 2011 03:50:28 PDT

In terms of produce, September is a time that straddles Summer and Fall. Late-season heirloom tomatoes are juicy and plump, while early-season butternut squash are way too tempting. To celebrate the plethora of produce that can be found in markets, I've put together this fun quiz. I'll list a variety of tomato or squash and you tell me which it is. Ready, set, go!

Source: Flickr User nim

Take the Quiz

Beyond the Basics: Inner Thigh Stretches

Michele Foley — Thu, 19 May 2011 01:15:43 PDT

After a weekend spent doing Pilates and ballet-inspired workouts, I experienced a type of muscle soreness that was entirely new to me - my inner thighs (aka adductors) were on fire. While I have a series of stretches that I do after every workout, I now realize that none of them really target this often overlooked area. If you've also been neglecting your inner thighs the way I have, here are a few stretches to get you started!

Basic Inner Thigh Stretch - Here's a favorite stretch of ours, especially for after a run since you can do it anywhere. This basic stretch will lengthen tight inner thighs safely and effectively.
Butterfly Pose - Also referred to as Baddha Konasana or Bound Angle pose, Butterly pose is one of my favorite ways to end a challenging yoga class. Not only does it get into the upper thigh area, but it's also a great hip-opener that stretches out the lower back, too.
Wide-Legged Forward Bend E - In ashtanga yoga, although there are technically four Wide-Legged Forward Bend poses, sometimes an instructor throws in a fifth, Wide-Legged Forward Bend E. This deep pose is great for stretching your hips, hamstrings, and inner thighs.
Frogger - Imagine how you'd look sprawled out like a frog, and you basically have the gist of this stretch. What's great about Frogger is that you can hang out in the pose for as long as you want to really give your inner thighs a good, deep stretch.
Wall Straddle - The wall is a great prop to use when stretching because it can either support the weight of your body or add resistance. Wall straddle is a great stretch that you can do at home, and it's easy to make the stretch as easy or intense as your body can handle. Just make sure to take your shoes off!
Side Lunge For Inner Thigh - It's always best to stretch warm muscles, but you can't always be in a place where it's easy to stretch on the ground. That's why this inner thigh stretch is awesome - you can stand up and do it anywhere.

Suffer from tight adductors? What's your favorite stretch?

Bridesmaids: Laugh Now or Forever Hold Your Peace

Shannon Vestal — Fri, 13 May 2011 05:30:00 PDT

Comedies of the past few years have been heavy on boys being boys, but Bridesmaids gives the girls a turn to show off their comedic chops - and they're overachieving here. Though the title screams "wedding movie," it's more about female friendships and the strain that wedding planning can put on them.

Kristen Wiig plays Annie, a 30-something struggling with her career after losing her business and sleeping with a man who won't date her (Jon Hamm). Needless to say, Annie isn't exactly living the dream when her best friend Lil shows up with a ring on her finger, but she's truly happy for her friend. However, she realizes how much work being the maid of honor is going to be when she's pulled out of her element by the wide variety of women joining her in the wedding party: Rita (Wendi McLendon-Covey), Becca (Ellie Kemper), Megan (Melissa McCarthy), and Helen (Rose Byrne). Once the group is assembled, the ladies embark on a series of rather unladylike adventures that make up two hours of nonstop laughs.

To find out why Bridesmaids is one of the funniest movies of the year, just

read more. There's a lot riding on Wiig, who's tackling her first leading role in a feature film. It's a bet that pays off: Wiig is mind-blowingly funny when Annie is at her most outrageous, and even when she's more subdued, her perfect delivery puts you in stitches. She's completely relatable as an everygirl who's just going through a rough patch. Though Annie is at the epicenter, this is still an ensemble that generously lets each of its personalities shine. McLendon-Covey's one-liners are raunchy and succinct, McCarthy is confidently over-the-top and Kemper is awkwardly cute. Byrne plays into another kind of comedy, where an actor hits a character type that's so familiar it's scary. Her Helen is a stuck-up snob who looks down her nose at you while delivering backhanded compliments. It's a dead-on portrayal that proves her versatility for comedy (it's a far cry from her perfectly oversexed performance in Get Him to the Greek, but just as skillful). Her sparring with Annie makes for some cringe-inducing but funny scenes. While the women are all the comedy the movie needs, the brief appearance by Hamm is genius. Most of his lines are pretty reprehensible, but he can make even the ickiest lines flat-out funny. The movie itself pulls off a similar feat; Bridesmaids straddles a line of raunchiness that it's guilty of going over a couple times, but you can't help laughing at even the most over-the-top scenes. To have all these women carrying a comedy is impressive enough, but sexual politics aside, the success rests on something more simple: the movie is hilarious from beginning to end.