FitSugar

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 read more.

You can do this stretch on anything sturdy. If your hamstrings are really flexible, place your left foot on something high up like a banister or counter. If your hamstrings are tight, place your left foot on a stair or a chair.
Now adjust your right leg so it's directly under your right hip and both legs are straight.
If you're not very flexible, keep your hands on your hips as you fold forward. If you're loving this, and you want to increase the stretch in your hamstring and also feel this in your shoulders, then interlace your fingers in a fist as you bend at your waist. Pull your hands as far over your head as you can to help add weight to your torso, which will increase the stretch in the back of your right leg.
Stay like this for 30 seconds or more. Then press into your right foot, bend your right knee slightly, and come to stand up. Release your hands if they were interlaced and lower your left foot to the ground. This is an intense stretch so alternately kick your legs and swing your arms to release your muscles. When you're ready, prop your right leg up and repeat this stretch on the other side.

Stretch It: Relaxing Hamstring Stretch

FitSugar — Fri, 19 Mar 2010 10:00:28 -0700

Stretching my hamstrings after a run is a must, but since I bike and swim as well, my hamstrings could use all the stretching they can get. So I try to squeeze hamstring stretches in whenever I can. Here's one that you can do while watching TV or lying in bed.

To learn how to do this simple yet effective stretch, read more.

Roll onto your right side with both legs straight, propping yourself up on your left elbow. If it's hard to balance, bend your bottom knee.
Lift your right leg in the air, keeping it straight, and reach your right hand to the back of your right thigh, calf, ankle, heel, or toes. Make sure your knee and toes are pointing toward your body to target your right hamstring. Use your right hand to add weight to your leg and deepen the stretch.
After 30 seconds, release, roll over, and repeat this stretch with the left leg.

How to Start: Your First Pilates Mat Class

FitSugar — Wed, 13 Jan 2010 09:00:28 -0800

I am a firm believer that Pilates makes for great cross training and that it makes everything better - from running to yoga, from cycling to sex. Nothing like a little lumbar spine mobility coupled with strengthening your pelvic floor to ramp up your sex life (and more than a few of you have resolved to "have more sex" in the new year, so why not make it better too?).

Now that I have captured your attention, let me tell you that a mat class is the simplest and cheapest way to learn Pilates. You have the benefit of a live instructor, unlike a DVD, and it is considerably less expensive than a private session. If you have never taken Pilates, here are a few things to help you through your first mat class.

Arrive to class a little early and introduce yourself to the teacher. Let the instructor know if you have any injuries or concerns. Then grab a mat, stake out a spot where you will be able to see the teacher, and get ready to have some fun.
Wear clothes that are tight enough that the instructor can see your body, but that you can still move in. Leggings and a fitted cotton tank are a great options. Also, classes are sans shoes, but you can wear socks if having bare feet freaks you out.
The classes are generally 55 minutes to an hour, and you don't need to bring a mat. The studio or gym will provide those. Pilates mats are generally thicker than yoga mats since some Pilates moves involve rolling on your spine.

For a few more tips, just read more.

A mat class will work your entire body, but most of the exercises have you either seated or lying on the floor. The beginning of the class should focus on engaging your deep abs in neutral spine as well as with a rounded back. In a classic mat class, the killer abdominal exercise the 100s is the first exercise. If you are taking a beginner class, you will work up to this move.
Aside from a serious focus on ab work, traditional Pilates mat work includes a series of exercises to work the inner and outer thighs, as well as a series to strengthen the back, hamstrings, and glutes. Many classes end with a stretching series that includes exercises like the mermaid and the saw.
You might use some fun props during the class. Don't be surprised if you start out on a foam roller, or squeeze a magic circle or small ball with your inner thighs.

If you are looking for a Pilates studio or instructor, the Balanced Body website has a great studio locator, so you should be able to find a class near you. Still not ready to venture into a class? Then check out our reviews of Pilates DVDs.

Chef Workout: Elevated Hamstring Stretch

FitSugar — Thu, 04 Jun 2009 14:30:00 -0700

In between cooking and doing dishes, I love to take a few minutes to stretch in the kitchen. Here's a move that will stretch your hamstrings and lower back. You'll need a stool for this stretch.

To learn how to do this stretch, read more.

Stand about three feet behind a stool. Prop your right heel on it and keep both legs straight.
Hinge at your hips and slowly fold your belly toward your right thigh. Remember to draw your head away from your hips to lengthen your spine. Lower your torso as much as you can while maintaining a straight back and legs.
Hold for 30 seconds, relaxing your shoulders away from your ears and breathing deeply.
Then stand up, step your right foot off the stool, and do this stretch with the left leg elevated.

Fit Tip: Work Your Legs While Blow Drying Your Hair

FitSugar — Mon, 11 Aug 2008 03:30:00 -0700

This may seem silly, but think about how long it takes you to blow dry your hair. Just in those 5 to 10 minutes, you could be fitting in some strengthening and stretching moves for your ankles, calves, shins, quads, hamstrings, booty, lower back, and even your abs. Here are some ideas.

Do squats and side lunges to tone your thighs and glutes.
Work your quads and your abs with alternating knee lifts. Hold one leg up at a time for at least five seconds. To make it harder, straighten the lifted leg. Balancing on one foot will also strengthen the muscles in the leg that's on the ground.
Strengthen your calves and shins with heel lifts.
Ankle rolls will stretch the muscles in your feet.
Prop your foot up on the sink, keep that leg straight and fold forward to stretch your hamstring. Hold for at least 30 seconds on each side.
You can also stretch out your hip by doing Standing Pigeon on the sink.
Stretch out your lower back and hamstrings with a relaxing Forward Bend (and dry the back of your hair at the same time).

Fit's Tip: If you don't blow dry your hair everyday, you can always challenge your sense of balance while you brush your teeth.

Source

Fit Tip: Stretch Your Hamstrings While Tying Your Shoes

FitSugar — Tue, 17 Jun 2008 16:00:00 -0700

Doing deep stretching before a run isn't a great idea because you're not totally warmed up and could end up tearing a muscle. In lieu of this I like to do a little light stretching, just to wake up my muscles before a long workout.

Here's a gentle stretch to try that I'm sure you've done a million times, but if you do it while tying your sneaks, it's a great way to kill two birds with one stone. Stand with your feet three-feet apart. Turn both feet in the same direction so you can focus on one hamstring at a time. After you tie your shoe, keep your torso folded over your thigh and tuck your chin. Stay like this for a good 30 seconds or more, and then switch sides. If your hamstrings are too tight then prop one foot on a table or chair. You can also do this by sitting in a straddle position. After your run, untie your shoes like this for another stretch.

Strike a Yoga Pose: Wide-Legged Forward Bend E

FitSugar — Mon, 07 Apr 2008 04:00:00 -0700

In Ashtanga yoga, although there are technically four Wide-Legged Forward Bend poses, sometimes I've been to classes where the instructor throws in a fifth - Wide-Legged Forward Bend E. This pose is great for stretching your hips, hamstrings, and inner thighs.

Sanskrit Name: Prasarita Padottanasana E
English Translation: Feet Spread Intense Stretch Pose E
Also Called: Wide-Legged Forward Bend E or Wide-Legged Split

You definitely don't have to go down this far. Want to see the variations for this pose? Then read more

Start off in Wide-Legged Forward Bend D pose.
Widen your stance a little in order to place your palms flat on the ground right below your shoulders.
Start to inch your feet further apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.

As your hips get lower, you can prop yourself up with your forearms, and then move down to your shoulders.
If your shoulders are on the ground, turn your head to the side, and rest your cheek on the ground so you don't bruise your chin.
To get out of this pose, slowly come back on to your hands and walk your feet closer together until your big toes are touching.
Stay here in a forward bend until you're ready to slowly come to stand.

Exercise Video: Mini Boot Camp

FitSugar — Wed, 13 Jun 2007 12:30:00 -0700

Looking for some moves to add to your workout? Moves that don't require any props or accessories, just a healthy "can do" attitude?

Well here's 6 minutes worth of moves that work your legs, arms, and abs. These are whole body, multitasking moves. You get some serious bang for your buck here. Add this workout into your routine and use it to split up time on a cardio equipment, or after your run. So the routine would go something like this: 10 minutes on the treadmill, mini boot camp, 10 minutes on elliptical, mini boot camp . . . you get the idea. Try it out and let me know what you think.

There is an isometric crab at the end of the video, if you feel you heart rate is still high you should hold off since the abrupt stop in motion is not the best for your heart.

There are a few tips, to see them just read more

Boot Strappers:
If you have tight hamstrings, straighten your knees only as far as is comfortable, but DO keep your hands on the ground.
Don't jam your knees to a hyper-extended position. Straighten them using your muscles not, brute force and momentum.
Exhale as you straighten your knees and really engage your abs while you do this by pulling your belly button to your spine.
Push Ups:
Try to do full body push ups, but move to your knees when your arms feel like they are about to give out.
Plank with Leg Lifts
Just hold steady and really keep your center engaged.
Squats
Go as low as you can to really work your back side.
Alternating Side Lunges
Take this move easy if you have tight inner thighs - stretch them like this.

Here's the Take It to the Gym printer friendly version of the Mini Boot Camp. Seriously, you should print it out and take it with you to the gym!!!

YOGA CHALLENGE: Wide-Legged Split

FitSugar — Tue, 02 Jan 2007 07:32:58 -0800

Wide-Legged Forward Bend wasn't too difficult, right? It's a great way to stretch out your hips and hamstrings. You think you're loose enough to try Wide-Legged Split pose? Give it a try. As you slide your legs further apart, just make sure you go slowly.

But wait - before you give this a try, make sure you have a friend ready with a camera to take your picture. Then visit the YOGA CHALLENGE Group. Click on "Post Content to the Group" on the left-hand side. My favorite will be posted right here on FitSugar!

Start off in Wide-Legged Forward Bend pose.
Widen your stance a little in order to place your palms flat on the ground right below your shoulders.
Start to inch your feet further apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.
As your hips get lower, you can prop yourself up with your forearms, and then move down to your shoulders.
If your shoulders are on the ground, turn your head to the side, and rest your cheek on the ground so you don't bruise your chin.
To get out of this pose, slowly come back on to your hands and walk your feet closer together until your big toes are touching.
Stay here in a forward bend until you're ready to slowly come to stand.

Can't wait to see your pictures!