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Stretch It: Down Dog Neck Stretch

FitSugar — Thu, 20 Nov 2008 10:00:00 -0800

Who doesn't need a good neck stretch? This is one of my favorites because not only does this move deeply stretch your neck, but it also stretches the backs of your legs at the same time. Do this exercise on a mat to prevent your hands from slipping. To warn you, this is a really intense stretch, so make sure to keep most of your weight in your hands and not on your head. Roll just enough forward to feel a stretch in the back of your neck, and keep in mind that you don't necessarily have to go as far as the video shows. If you have neck problems, this stretch may not be for you.

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Music: "Out of the Woods" by Nickel Creek

Begin on your hands and feet in Downward Facing Dog. Walk your feet in one inch toward your hands.
Tuck your chin in slightly and bend your elbows so you can lower the top of your head to the floor.
Very slowly, rock your weight forward, coming onto your toes. Keep your head where it is, but allow your shoulders to move forward so you can stretch the back of your neck. Then rock your weight back toward your feet.
Repeat this as many times as you feel necessary. Then straighten your arms, lift your head off the ground, and place your knees on the ground. Keep your chin tucked as you sit up. Then slowly lift your head up, opening your throat and lowering your head behind you for a counter-stretch.

Back to Basics: Dumbbell Squats

FitSugar — Tue, 18 Nov 2008 14:30:00 -0800

Not everyone shares my love of squats, but strong quads, hamstrings, glutes, and a lower back are essential if you're looking to run or cycle faster, as well as help prevent sports-related injuries. So going back to the basics, I want to review dumbbell squats. They are easy and effective.

To learn how to do this exercise

Stretch It: Pulling Elbow Deltoid Stretch

FitSugar — Thu, 13 Nov 2008 13:00:00 -0800

If hours of raking leaves or strength training have given you sore outer shoulders, here's a simple stretch you should try. It's a variation of this basic deltoid stretch.

To learn how to do this

Strike a Yoga Pose: Straight Legs Side Crow

FitSugar — Mon, 10 Nov 2008 05:30:00 -0800

If you had a fun time practicing the arm-balancing pose Side Crow, then you're going to love this next pose called Straight Legs Crow. It's a little bit more challenging since it requires strength, balance, and flexibility, but once you nail it, you'll feel amazing.

Sanskrit Name: Koundinyasana A or Dwi Pada Koundinyasana
English Translation: Two-Legged Sage Pose
Also Called: Straight Legs Side Crow

To learn how to get into this acrobatic-looking pose

Get on the Ball: Shoulder Wall Roll

FitSugar — Thu, 06 Nov 2008 12:00:00 -0800

Fall weather is in full force, and that means an abundance of fallen leaves. If you're spending a ton of time raking your lawn, then your shoulders and upper back are probably super sore. For relief, here's a great stretch you can do with an exercise ball and a wall.

To learn how to do this move

Four Ways to Work Your Triceps

FitSugar — Tue, 04 Nov 2008 05:30:00 -0800

Often neglected in workouts, the triceps actually make up more of your arm than the biceps. If tricep kickbacks bore you to tears, there are many other ways to strengthen the backs of your arms. Women's Health has created an upper-arm workout to pump you up. To see the highlights, just start the slideshow.

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Strike a Yoga Pose: Palms Up Headstand

FitSugar — Mon, 03 Nov 2008 07:00:00 -0800

One of the reasons I'm a huge fan of Ashtanga Yoga is the many variations of headstand involved in the practice — seven to be exact. Palms Up Headstand is the sixth in the Ashtanga headstand series. I'm not going to lie to you; this one is pretty tough. As with all things though, practice makes perfect, so keep trying until you can stay balanced. If you have a sensitive head, you may want to fold your mat in half to add some extra cushioning.

Sanskrit Name: Mukta Hasta Sirsana B
English Translation: Free Hands Headstand Posture B
Also Called: Palms Up Headstand

How do you get into it? To find out

Stretch It: Extended Pigeon

FitSugar — Thu, 30 Oct 2008 13:00:00 -0700

Why is it that so many of the things we do daily like sitting at a desk, running, biking, and walking make our hips so tight? I combat this daily tightness by doing stretches like Butterfly or the even more relaxing Supported Sleeping Butterfly that both open my tight hips. I also like the yoga position descriptively titled Head to Knee, but my favorite hip opener is Pigeon. Here's another variation on the yoga pose, so add this stretch your routine.

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Music: "Diana," by Troika

To learn how to do this hip stretch

Strike a Yoga Pose: Side Crow

FitSugar — Tue, 28 Oct 2008 09:00:09 -0700

If you've been working on mastering the arm-balancing pose Crow, then how about giving this variation, called Side Crow, a try? It may look more difficult, but some people think it's actually easier. It will strengthen your shoulders and abs, and since you're twisting to the side, it'll also increase flexibility in your lower back.

Sanskrit Name: Parsva Bakasana
English Translation: Side Crane Pose
Also Called: Side Crow

How do you get into it? To find out,

Partner Yoga: Flying Whale

FitSugar — Fri, 24 Oct 2008 14:27:32 -0700

If you tried Forward Flying with a partner and loved it, then give this a try. It's a version of backwards flying called Flying Whale. The key is to move slowly to help the person on top stay balanced.

To learn how to do this partner yoga pose,

Relax Already: Supported Sleeping Butterfly

FitSugar — Thu, 23 Oct 2008 16:00:00 -0700

When I've had a long day, instead of plopping myself on the couch, I love to do a nice relaxing stretch. Legs Up the Wall is one of my favorites because it feels great in my lower back and hamstrings. Here's a variation that will stretch your hips and inner thighs.

To give it a try

Strike a Yoga Pose: Tripod Headstand

FitSugar — Mon, 20 Oct 2008 14:30:00 -0700

Yoga is full of variety. One pose can offer many variations — even something as simple as standing on your head. I have introduced you all to the four variations of headstand found in Ashtanga Yoga. The first one is Bound Headstand, followed by Double Arm Headstand. The third is Forearm Headstand, and the fourth is Pinching Shoulders Headstand. We have three more to go, and the next one up is Tripod Headstand. I happen to think this is one of the easier ones because your hands can help you stay balanced, but it can also hurt your head, so make sure you do this on a thick mat. Fold your mat in thirds if you need more cushioning.

Sanskrit Name: Mukta Hasta Sirsana A
English Translation: Free Hands Headstand Posture A
Also Called: Tripod Headstand

How do you get into it? To find out

Injury Prevention: Flexible Feet to Avoid Plantar Fasciitis

FitSugar — Thu, 16 Oct 2008 03:30:00 -0700

Runners, walkers, bikers, and hikers rely heavily on their feet. Feet allow us to do the things we love, but all that stepping, jumping, and pounding can cause damage to the plantar fascia. It's a thick band of tissue that covers and protects the bones on the bottom of your feet. When put under too much stress, these tissues can tear, causing a painful condition called plantar fasciitis. The tears cause inflammation and scar tissue, which can make your feet even less flexible. To prevent this problem in the first place, it's a good idea to stretch your plantar fascia regularly, so you can keep doing the activities you love.

Stretching your feet is one of the best preventative activities you can do. To see a foot stretch I like to do when barefoot before and after a run, just

Take Your Elbow Plank For a Walk

FitSugar — Wed, 15 Oct 2008 08:00:00 -0700

When you're working out, getting to the core of the matter doesn't always mean being static. Yes, holding an elbow plank will work your core, but to really fire it up, take those elbow planks for a walk. The challenge of moving your body forward and backward, as well as side to side, works your abs, back, and arms nicely. Plus it is more functional, meaning when you add motion to your planks, the movement pattern translates more closely to moves you do in your regular life. Strength training this way also helps prevent injuries. I learned this move at the Nike Women's Media Summit, and I really felt it in my abs. I may never do another sit-up again. Only kidding! But try it out and you'll see what I mean.

To see how to walk your plank, just

Home Work: Side Step Down

FitSugar — Tue, 14 Oct 2008 03:30:00 -0700

If you're a runner, you're not alone if you worry about knee injuries. The repetitive movements and constant jarring of your joints are the exact ingredients for runner's knee. Weak thighs are also a contributing factor, so it's a good idea to include strength training exercises that target your lower body. This exercise, called side step down, will build strength in your knees and quads.

To find out how to do it,

Strike a Yoga Pose: Rotated Triangle

FitSugar — Mon, 13 Oct 2008 05:30:00 -0700

There are many poses that are staples of yoga class, like the standing pose Triangle. It is such a dynamic pose that stretches your hamstrings while lengthening your spine, which makes it perfect for after a run. While Triangle is one of my favorite poses, the twisted variation, Rotated Triangle, used to be very difficult for me. In this variation you revolve your chest to the opposite side increasing the hamstring stretch while twisting your spine. This pose is challenging but definitely worth the struggle.

Sanskrit Name: Parivrtta Trikonasana
English Translation: Revolved Triangle
Also Called: Rotated Triangle

To give it a try

Stretch It: Wall Side Stretch

FitSugar — Thu, 09 Oct 2008 15:10:00 -0700

So maybe this stretch looks like some lame robotic dance move you'd see in the 80s, but it's actually an amazing stretch for the sides of your body. It's especially good the day after an intense core workout when your abs are so sore it hurts to laugh. This stretch is best done right in front of a wall.

To learn how to do this stretch

Block Work: Lower Ab Exercise

FitSugar — Tue, 07 Oct 2008 11:00:00 -0700

If you're dealing with chronic lower-back pain, exercises like the Lower Back Release will help stretch out your spine. But you can't stop there; you also need to strengthen your core, so give this variation of Scissor Abs a try. Raising your hips up off the ground helps to protect your lower back and you just might find it more challenging, too.

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Music: "Don't Wait Too Long" by Madeleine Peyroux

For detailed instructions on this exercise, just

Strike a Yoga Pose: Pinching Shoulders Headstand

FitSugar — Mon, 06 Oct 2008 05:30:00 -0700

So we're finally up to the fourth headstand in Ashtanga Yoga. The first one is Bound Headstand, followed by Double Arm Headstand, and the third is Forearm Headstand.

Sanskrit Name: Baddha Hasta Sirsasana D
English Translation: Bound Hands Headstand Posture D
Also Called: Pinching Shoulders Headstand

To find out how to get into this pose

Stretch It: Upper Back and Shoulder Stretch

FitSugar — Thu, 02 Oct 2008 16:00:00 -0700

After all those push-ups and side-arm raises you do, I'm sure your shoulders and upper body could use a nice stretch. This one is really easy to do, and it targets your upper back instantly. All you need is a sturdy chair with four legs. If you're at work or sitting just on the couch, why not give this a try?

To find out how to do this stretch

Strike a Yoga Pose: Extended Tabletop

FitSugar — Mon, 29 Sep 2008 05:30:00 -0700

If you're looking for a pose that will strengthen your shoulders and core, and increase flexibility in your spine then give Extended Tabletop a try. I like to move into this pose from a variation of Three-Legged Dog with your knee bent (see the photo after the break). This is a pose I've only seen in Vinyasa Yoga classes, so it's a newer pose that will help prepare you for doing Wheel.

Sanskrit Name: None Found
English Translation: Extended Tabletop

To find out how to get into this pose

Stretch It: Propped Up Hamstring Stretch

FitSugar — Thu, 25 Sep 2008 10:00:00 -0700

After a run, my body needs a good hamstring stretch. When you look at the photo, you might think this stretch targets your inner thigh, but propping your leg up and folding forward actually lengthens the hamstring quite nicely.

To give it a try

Home Work: Stand on the Wall

FitSugar — Tue, 23 Sep 2008 16:00:00 -0700

I find it exhilarating to get a new perspective on the world, especially on days when I am feeling a little low energy. Going upside down is great fun and it builds your shoulder, upper back, and arm strength. Inversions can be a little tricky, but this handstand variation takes advantage of the stability provided by a wall.

For more detailed instructions and how not to do this handstand,

Strike a Yoga Pose: Forearm Headstand

FitSugar — Mon, 22 Sep 2008 05:30:00 -0700

Of all the balancing poses, headstands might just be my favorite. They're challenging and work the upper body as well as the abs, but I also love that there are so many variations of the pose. In Ashtanga Yoga, there are actually seven different headstands. The first one is Bound Headstand, followed by Double Arm Headstand, and here's the third, Forearm Headstand.

Sanskrit Name: Baddha Hasta Sirsasana C
English Translation: Bound Hands Headstand Posture C
Also Called: Forearm Headstand

To find out how to get into this pose

Partner Yoga Pose: Grounded Backbend

FitSugar — Fri, 19 Sep 2008 10:00:00 -0700

Backbends are some of my favorite yoga poses. Since our bodies rarely have the opportunity to bend this way, not only is arching the spine a treat but it stretches the front part of your body quite nicely. Not only that, but increasing flexibility in your spine is a great way to stay healthy and avoid lower back pain. Since full backbends (Wheel pose) can be intimidating and challenging, give this variation a try. In it you use your partner's body as support, and be able to gently roll back into the pose.

For detailed instructions

Stretch It: Legs Up the Wall

FitSugar — Thu, 18 Sep 2008 05:30:00 -0700

Ahh, I feel relaxed just looking at this picture. If you feel stressed out, depressed, or have a splitting headache, give this a try. Not only will it instill a sense of calmness, but it'll give you a slight release in your lower back and a stretch for your hamstrings. You'll need an uncluttered space at a wall and a bolster, blanket, or pillow.

To find out how to do this

Push-Up Variation: One Elbow In, One Elbow Out

FitSugar — Tue, 16 Sep 2008 10:00:00 -0700

Push-ups are one of the best exercises known to woman. They require no equipment, are quick to do, and target your upper arms and back beautifully. If you start incorporating push-ups into your regular workouts, you'll definitely notice a change. You'll feel stronger and your muscles will have more definition. There's no reason you have to stick to the basic push-up though. I like throwing variations into the mix, like the Push-Ups with a Partner, T Push-Up, and Push-Up with Tuck Crunch, to work my muscles differently and to avoid injury from repetitive movements.

Check out this variation. One elbow is against your body, and the other arm is in a regular push-up position. This move helps you focus on working one shoulder at a time.

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Music: "Chilled Out Ambient Grooves" by Cafe del Mar

For a detailed description of how to do this push-up

Partner Yoga Pose: Shoulderstand on Bridge

FitSugar — Fri, 12 Sep 2008 10:00:00 -0700

Some partner yoga poses are a little more challenging than others like this one — Shoulderstand on Bridge. It requires strength for the person on the bottom to hold the Half Wheel and it also requires balance for the person on top to hold Shoulderstand. Since this pose involves one person being upside down, it also requires trust and communication. I love that this video shows both the man and woman taking turns and switching positions. It's common to think the woman wouldn't be strong enough to be on the bottom, but she is!

For detailed instructions on how to give this pose a try

Block Work: Lower-Back Release

FitSugar — Thu, 11 Sep 2008 16:00:00 -0700

If you have issues with a tight back, or pain in your lower back due to an injury or because you sit all day, give this stretch a try. It's similar to the Upper-Back Release and feels just as good, but it targets the lower part of your spine above the pelvis. If you don't have a block, use a foam roller, a rolled up yoga mat, or place a towel or blanket over a small stack of books (measuring four inches wide, six inches high, and nine inches long). Not only will you feel a release in your lower back, but you'll also gently stretch the front of your hips and abs, too.

To find out how to do this stretch,

No Equipment Necessary: Standing Booty Kicks

FitSugar — Tue, 09 Sep 2008 14:30:00 -0700

While you're blow-drying your hair, doing the dishes, reading a magazine, or checking email, you could be toning your glutes. Actually any time you're standing, you could be doing this booty move. You can hold onto something to help you stay balanced, but it'll work your glutes and your standing leg more if you don't.

To find out how to do it

Strike a Yoga Pose: Hummingbird

FitSugar — Mon, 08 Sep 2008 05:30:00 -0700

I think we're all ready to kick it up a notch and try this gorgeous arm balancing yoga pose. I know it looks intense and very advanced, but as with most yoga poses, with a few tricks and some practice, you'll have this pose down in no time. I've never seen this taught in a traditional yoga class, but actually saw it on this old Russian yoga competition video. Talk about an oxymoron!

Sanskrit Name: None found
English Translation: Hummingbird

I know you're dying to try it. To see a video demonstrating an easy way to get into this pose just

Stretch It: Iliotibial Band With Legs Crossed

FitSugar — Thu, 04 Sep 2008 12:00:00 -0700

If you're looking for a stretch that targets your iliotibial Band (ITB) on your outer thigh and your obliques, this stretch is a must. It's similar to the iliotibial band on the wall, but you'll feel this one in your waist more. It is great post-run stretch too.

If you're curious to know how to do this stretch, then

Want to Run Faster?

FitSugar — Thu, 04 Sep 2008 05:30:00 -0700

I know many runners who just won't strength train. I guess they don't know that among other things, like preventing injury, strength training can help you run faster. Runner's World has five moves to help you increase your speed, and here are the highlights.

Source

Multitasking Move: Shoulder Press Steppers

FitSugar — Tue, 02 Sep 2008 03:00:00 -0700

I love working my shoulders and my outer thighs, and this exercise targets both areas at the same time. You'll need a resistance band for this move, and if it's too easy with the band you're using, then you can make it more difficult by shortening the band and holding the rubber part below the handles.

To learn how to do this exercise then

Stretch It: Seated T-Hip Stretch

FitSugar — Thu, 28 Aug 2008 14:30:00 -0700

Between sitting, running, biking, or driving a long commute, most of us suffer from tight hips. The seated T-hip stretch lengthens tight glutes as it opens the hips. It is a more intense variation of Double Pigeon, so ease into this move.

To learn how to do this stretch

Strike a Yoga Pose: Standing Hand to Big Toe Series

FitSugar — Mon, 25 Aug 2008 13:00:00 -0700

If you're looking for a dynamic yoga sequence that'll stretch and strengthen your lower body while challenging your sense of balance, then give these four poses a try. If you can, repeat all four in a row on each leg without letting your foot touch the ground between poses.

Get Lifted: Booty Kicks

FitSugar — Mon, 25 Aug 2008 10:00:00 -0700

Looking to tone your bum and outer thighs? This is one of my favorite exercises because it's easy to do, but after only a few reps, you'll really feel the burn.

Want to know how to do this move? Then

Partner Yoga Pose: Back-to-Back Butterfly

FitSugar — Fri, 22 Aug 2008 16:00:00 -0700

Butterfly pose is one of my favorite hip openers, and there are many Partner Yoga moves that involve this pose. There's the Butterfly Pull, Butterfly Supported Forward Bend, and Seated Butterfly Lounge is great way to stretch. If you have tight hips then you will appreciate trying Back-to-Back Butterfly with a partner since this variation deepens the stretch and it is only slightly hands-on compared to a couple of other partner poses.

To give it a try

Stretch It: Upper-Back Camel Against the Wall

FitSugar — Wed, 20 Aug 2008 14:30:00 -0700

Backbends feel so invigorating, but doing a full backbend requires so much energy and upper-body strength that sometimes I need a less-intense stretch. This is a variation of the Yoga pose Camel, and it utilizes a wall to help you bring the stretch more into your chest, shoulders, and upper back. It feels so different than doing it on your own.

To give this one a go

Get on the Ball: Push-Up With Tuck Crunch

FitSugar — Tue, 19 Aug 2008 16:00:00 -0700

Looking for a fun a challenging way to work your abs and upper body at the same time? Then check out this move using an exercise ball.

To find out how to add some ab work to your push-ups, just

Strike a Yoga Pose: One-Legged Inverted Staff Pose

FitSugar — Mon, 18 Aug 2008 05:30:00 -0700

So many people I know are always complaining of lower back pain and tight shoulders from sitting all day. We're either standing or hunched over a desk and we hardly ever bend our backs in the opposite direction. So give this One-Legged Inverted Staff Pose a try. It's similar to the grounding backbend Inverted Staff pose, but you'll also feel this one in your hamstrings and hips.

Sanskrit Name: Eka Pada Viparita Dandasana
English Translation: One-Legged Inverted Staff Pose
Also Called: One-Legged Headstand Backbend

You can get into this pose from backbend or headstand. To find out how

Partner Yoga Pose: Supported Flying Arch

FitSugar — Fri, 15 Aug 2008 16:00:00 -0700

I'm all for stretches that increase flexibility in my spine, so if you're the same way, grab a friend and give this pose a try. Not only will you feel like you're weightless, but your partner on the floor will feel a nice release in her lower back.

If you want to know how to get into it

Stretch It: Chest Opener Against the Wall

FitSugar — Wed, 13 Aug 2008 13:15:00 -0700

I don't know anyone who couldn't use a good stretch in their chest and shoulders. This stretch is great because it allows you to focus on one side at a time, plus you can do it anywhere there's a wall or pole. If you sit and type all day, or if you commute long distances you have to try this chest-opening stretch. It certainly perks me up after blogging all day.

To find out how to do this,

Get on the Ball: Opposite Limb Extensions

FitSugar — Tue, 12 Aug 2008 05:30:00 -0700

We spend so much time working our legs doing squats and running, strength training for our arms, and crunches for our abs, so don't forget about your back. Strengthening this part of your body is excellent for your posture, keeps your spine healthy, and will help prevent injuries due to imbalances in your muscles. Prone Leg Raises are an awesome exercise, but this one will work your upper back as well and truly challenge your core.

If you want to know how to do this move

Strike a Yoga Pose: Standing Half Bound Lotus

FitSugar — Mon, 11 Aug 2008 05:30:00 -0700

Whenever I say I do yoga, people always ask me if I sit in Lotus and "ommmmm" for three hours straight. Not quite, but Lotus is a pose I often do at the beginning and end of class. It's a pretty advanced pose actually, because it requires incredible flexibility in your hips. If your hips could use a little opening, give Standing Half Bound Lotus a try.

Sanskrit name: Ardha Baddha Padmottanasana
English translation: Half Bound Lotus Standing Forward Bend
Also called: Standing Half Bound Lotus

To see how to get into this pose

Stretch It: Tipover Tuck

FitSugar — Thu, 07 Aug 2008 16:00:00 -0700

I love stretches that you can feel over your entire body, and while this is mostly a move you'll feel in your chest and shoulders, you'll also feel this in your hamstrings and lower back. It's a great one to add to your stretching repertoire.

To learn how to do this stretch

Get Lifted: Chair Push-Ups

FitSugar — Tue, 05 Aug 2008 10:00:00 -0700

Regular push-ups too boring for you? Then you must try this variation that's sure to target your back, shoulders, biceps, triceps, and forearms. The only prop you'll need for this move is a sturdy chair.

To find out how to do this,

Strike a Yoga Pose: Inverted Staff Pose

FitSugar — Mon, 04 Aug 2008 13:00:00 -0700

If you love backbends, it's because you are probably emotional with an open heart and tender nature, and hold excitement about the future. Here's a variation to the backbend called Inverted Staff. The base of this pose is actually a headstand, so it's a very grounding.

Sanskrit Name: Viparita Dandasana
English Translation: Inverted Staff Pose
Also Called: Two-Legged Inverted Staff or Headstand Backbend

There are two ways to get into this pose. To find out what they are

Partner Yoga Pose: Seated Butterfly Lounge

FitSugar — Fri, 01 Aug 2008 13:00:00 -0700

Keeping your hips flexible helps prevent injury, and here's a great hip stretch you can do with a partner. It's similar to the Seated Straddle Lounge, but for this one, the person on the bottom is in Butterfly pose with her feet together and her knees out wide.

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Music: "Shiva Shambho" by Namaste

To see a detailed description of how to do this hip-opening partner pose

Get It Up, Your Heart Rate That Is: Squat Intervals on the Elliptical

FitSugar — Tue, 29 Jul 2008 14:30:00 -0700

Instead of just going along steadily on the elliptical workout, add squat intervals to your cardio to really give your legs a workout. Here's how:

Hop on the elliptical and warm-up for five minutes.
Start pedaling backwards.
Keeping your back straight and shoulders square, slowly let go of the hand rails.
Once you feel comfortable, sink into a partial squat (not a full squat, just about three-fourths of the way down) while continuing to pedal. You'll know you're doing it because your thighs should really start burning.
Try and hold the squat for 20-30 seconds. Work your way up to 60 seconds.
Now pedal normally for a three minutes and repeat the squat intervals throughout your entire workout.

Fit's Tip: If you find yourself losing balance, you can lightly hold on. Just remember: The more you use your arms to hold on, the less of a workout you're getting.

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