FitSugar

Get on the Ball: Superman Booty Lifts

FitSugar — Tue, 13 Jan 2009 14:25:58 -0800

Lying on your belly and doing double leg lifts really works your hamstrings, booty, and back. There are many variations you can do to keep this move from getting boring. I've already shown you how to do one type while lying on the ball and one called Superman that involves no ball. Here's a more challenging variation where you hold the ball between your feet. It not only targets your lower body, but you'll strengthen your upper back and shoulders, too.

To learn how to do this move, read more.

Lie on your belly and hold an exercise ball between your feet. Engage your abs and extend your arms straight out in front of you.
As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor. Repeat for a total of 10 lifts.

No Equipment Necessary: Superman

FitSugar — Wed, 12 Mar 2008 10:15:00 -0700

A good supplement to all those crunches you may be doing is some back work. You want to keep it balanced and one of my favorite lower-back exercise is the Superman. All you need to do this exercise is your body weight, no equipment necessary. Here's how:

Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body - back arches and arms and legs several inches off the floor.
Hold for two to five seconds and lower back down to complete one.
Do three sets of 12.

Fit's Tip: Exhale as you lift your arms and legs and inhale as you lower them back down. When you have completed all three sets, or even in between each set, take a Child's Pose to stretch your back.

Weekend Workout: Three Moves for a Healthy Back

FitSugar — Sun, 08 Nov 2009 04:30:25 -0800

You may not be able to see it, but that doesn't mean your should neglect it. I am talking about your back. A strong back is an essential part of a strong core, and it can help you maintain proper posture and prevent pain. Grab a mat and give these three moves a try that will strengthen and increase flexibility in your back. Repeat all three exercises for a total of three rounds.

Cat Cow

Superman Booty Lifts

Camel Against the Wall

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

Push-Up Variation: Add In a Superman

FitSugar — Tue, 11 Aug 2009 12:30:01 -0700

Push-ups strengthen your upper body, and here's a variation that will also work the muscles in your back - just add in another no equipment necessary move, the superman.

Music: "Two of Us" by Aimee Mann and Michael Penn

To learn how to do this exercise, read more.

Begin on your belly in the superman, or X position, with your arms and legs out wide.
Inhale and lift your head, arms, chest, and legs off the floor, like Superman.
Then as you exhale, lower your body and plant your palms and feet on the floor. Inhale to straighten your arms and lift into plank position (top of a push-up). Hold here briefly, then exhale and bend your elbows behind you as you lower down.
This counts as one repetition. Complete 20, or as many as you can in one minute.

Lifting Tip: Start at the Bottom and Work Your Way Up

FitSugar — Wed, 21 Oct 2009 07:00:10 -0700

When strength training, there are so many exercises, and so many muscles to work, how do you know where to begin? Start from the bottom of your body and work your way up.

Since your legs are your largest muscle group, these moves require more work than exercises that target your upper body. Take advantage of your high energy at the beginning of your workout and tackle exercises like squats, lunges, and leg lifts that tone your quads, hamstrings, and glutes. The next part of the body to work is your core, doing moves like crunches, planks, and Superman Lifts. Then you're ready to work your arms and upper back with moves like push-ups, tricep dips, and upright rows. Following this order ensures that you won't miss working any part of your body, and you'll have the stamina to get through everything.

5 Things About the NYC Marathon

FitSugar — Fri, 16 Oct 2009 09:00:10 -0700

On Nov. 1, the New York City Marathon celebrates not only the fastest endurance runners in the world but its 40th anniversary as well. Runner's World was chock-full of information about the race, and it got me all fired up. Here are five things about the marathon I think you will want to know.

Back in 1970 there were 127 participants running in the first NYC Marathon, all of them American, and the entry fee was only a buck.
This year there will be 40,000 runners participating, and they won their places at the starting line through a lottery. However, 5,000 spots are held for charity programs. Christopher Reeves's son Matthew will be running 26.2 miles to honor his father, the actor who played Superman, as well as to raise money for his father's foundation.

For three more facts, keep reading.

DVD Review: Valerie Bertinelli - Losing It and Keeping Fit

FitSugar — Fri, 16 Oct 2009 03:47:59 -0700

Valerie Bertinelli dramatically transformed her body over the last couple of years, and to help others find success, she made a new fitness video, Valerie Bertinelli - Losing It and Keeping Fit ($15). It's led by her personal trainer Christopher Ross Lane, who has also trained Jillian Michaels.

This video includes two workouts: 20-minute Body Basics and 40-minute Keeping Fit. The first video, aimed at beginners, reviews basic strength-training moves as well as proper form. It's also a good workout if you're short on time, and let me tell you, the word "basic" doesn't mean easy. These challenging moves effectively target your glutes, quads, hamstrings, abs, upper back, and arms. You feel like you're joining Valerie in a private session with her trainer. The workout includes a lot of mat work like push-ups, Superman lifts, and reverse crunches, along with familiar moves like squats and lunges.

To hear about what I didn't like, read more.

The 40-minute routine contains both cardio and sculpting moves with and without dumbbells. Valerie puts in her two cents throughout the video, making comments like, "Oh I knew you were going to make this more challenging," and "Do we have to do the other side?" or "I'm going faster so I can get it over with," which I found this a little annoying. It gives the impression that she's lazy - not exactly a great way to motivate DVD watchers to work out. I do love Christopher's down-to-earth attitude though, and the way he gently pushes you to keep going, saying it feels good and will only make you stronger. Cranking up your own workout playlist would drown out Valerie's complaints, remedying the situation since the moves are easy to follow. I definitely felt worked from head to toe, a major plus, and I know Valerie was just trying to be funny, but I'd rather not hear her sarcastic remarks as I lunge, squat, and sweat.

Minutes to a Healthier You: Strengthen Your Core to Center Your Mind

FitSugar — Tue, 28 Jul 2009 03:30:46 -0700

In Summer, both daily and weekly schedules get all out of whack and the lack of structure leaves me feeling uncentered. To combat my emotional unease, I have added a little ab and core work to my morning routine. I am strengthening my physical center, hoping it translates to my mental life. First, I warm up my spine and follow up with some easy ab and back exercises - heel taps in neutral spine, hip-ups (aka reverse crunches), classic crunches, superman - ending with a few elbow planks. While ab work will never replace my morning coffee, I do like starting the day feeling a little stronger and much more connected to my core. Try it tomorrow and see how you feel.

Late-Night Exercise Ideas

FitSugar — Thu, 18 Jun 2009 16:00:00 -0700

You missed your morning workout because you overslept. You couldn't make it to the gym on your lunch break because you had a doctor's appointment, and after work, you had to stay late for a meeting. You were starving by the time you got out, so a workout at that time was not going to happen. Now it's after 9 p.m., and heading to the gym is the last thing you want to do. Here are some late-evening workout ideas you can do at home.

Strength train with dumbbells. The exercise called Half Boat With Bicep Curl will work your upper body and your abs. Dumbbell Squats will target your quads and glutes. Or do Bent Over Lateral Raises to tone your upper back.
Strength train with no equipment. Do some Push-ups, work your core with Scissor Abs, or tone your bum with Lying Butt Lifts.

What else can you do at home? To find out read more.

Strength train with a yoga ball. Lie on your belly and do Superman Booty Lifts to tone the back of your body. Bicycle crunches are great at working your core, but if you do them with a ball, they're much more challenging. Or strengthen your upper body by doing Balancing Push-ups.
Pop in an exercise DVD - here are some that I have reviewed. Choose a fast-paced video if you feel like getting your heart rate up, or choose a mellow one if you want to do something relaxing before bed.
Stretch or do yoga. Flexibility training is an essential part of fitness that is quiet and easy to do. Plus, it is a great way to calm down after a busy day, and prepare you for a restful night of sleep

Getty

Weekend Workout: Shoulder Shapers

FitSugar — Sat, 13 Jun 2009 03:30:00 -0700

If you're looking for a short workout to tone your shoulders for strapless dress and tank top season, try these three shoulder sculpting moves. You'll need a set of dumbbells, a mat, and a chair or bench. Repeat all three exercises for a total of three rounds.

Seated
Reverse Fly

Superman

Side Leg With
Shoulder Press

If that wasn't enough for you, click here for more Weekend Workouts.