FitSugar

No Equipment Necessary: Bent Knee Donkey Kicks

FitSugar — Wed, 05 Dec 2007 12:30:00 -0800

Lower-body donkey kicks, which work your butt and your lower back, are a great exercise that you can do anytime, anywhere - all you need is your body and a floor.

Start by getting down on all fours (on knees and forearms). Support the majority of your bodyweight on your forearms.
Keeping your right knee bent at a 90-degree angle, slowly lift that leg behind you so your foot raises up toward the ceiling retaining the bent knee position, and until the bottom of the foot is parallel with the ceiling. Squeeze your glutes as you raise your legs.
Return to start position to complete one rep. Do 20 on each side two to three times.

Fit's Tip: Keep your back straight and in neutral alignment, pay special attention that you don't arch your back. Use your muscles to create a slow, controlled movement - do not swing your legs.

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Take It to the Gym: Printable Booty Workout

FitSugar — Wed, 18 Apr 2007 08:45:00 -0700

Working the booty is always a great thing to do, plus it is great prep for the upcoming swimsuit season. Watch the video first then you can print out this printer friendly version to take with you to the gym.

Kicks
(10 reps each leg)
Do's and Don'ts

Keep elbows directly under your knees
Start with your toes on the ground and your foot flexed
Do not allow your back to arch, just use the glute to lift your leg
Keep abs engaged - this exercise works your core too.

Donkey Kicks
(10 small pulses each leg)
Do's and Don'ts

Keep your knee pointed down towards the floor
Keep the motion small and concentrated
Use your abdominals to stabilize - pull them away from the floor

There's more, so read more

Charlie Chaplin (20 pointed feet, 20 flexed) Do's and Don'ts Do 20 small clicks of the heels with toes pointed Then do 20 small clicks of the heels with feet flexed Keep knees straight and move from the upper inner thigh Keep your abs up and lifted - your hand under your belly is there to remind you to pull the abs up and away from the floor
Bridge with Pulses (10 small pulses) Do's and Don'ts Keep your legs parallel (try this with a small ball or pillow between your knees Place your heels close to your pelvis to work the glutes more
Bridge with kicks (5 reps each leg) Do's and Don'ts Work the glute of the foot that is in on the ground - this will help steady the pelvis Don't lower just until it is even with the other knee - use control Flex the foot as you lower the leg, reach through that heel
Raise the leg with a pointed foot
Squats on 3 Levels (10 pulses on each level) Do's and Don'ts Really stick your booty out - DO NOT tuck your pelvis under Feel like you are sitting back in a chair You should be able to see your toes, because you are keeping your weight in your heels to fire up the glutes Do ten squats, then lower your bum for 10 more, then go even lower for the last 10 For more details on squats - check out You Don't Know Squat
Plié Squats (10 slow pulses) Do's and Don'ts Open your legs super wide, so when you bend your knees they are right over your toes Spiral your thigh bones away from each other to open your knees - they should be in line with your big toe Pulse up from your sits bones squeezing together
Pulsing Lunges (10 pulses each leg) Do's and Don'ts: Ideally, both knees should be at 90 degrees Do not push with the back leg, initiate the pulse from the glute of the front leg Use weights to increase the difficulty of the exercise

4 minute Booty Workout Video

FitSugar — Tue, 17 Apr 2007 10:19:21 -0700

Springtime is upon us and so are mini skirts and hot pants. Swimsuit season is just around the corner, so it is time to start toning the booty area. For me, a toned backside is really great for all season, but soon we will be showing more of it so let's get down to business.

Here is a 4 minute exercise video for you to try.

I will have the printable gym version ready for you all tomorrow, since I have never seen someone working out with a laptop at the gym.

Here are a few tips:

Use a soft mat when performing the first 3 exercises - be nice to your knees.
In Charlie Chaplin really pull your abs away from the floor and your hand. This will help keep your low back muscles relaxed to ensure more work in your glutes - which is what we want, right?
Bridge with your legs in parallel (heels in line with sits bones) and your heels close to your booty (this will make the hamstrings work less and the glutes more). You can use a small ball or a pillow between your knees to get the inner thighs more active too.
Read this post You don't know SQUAT for more on the technique of Squats.
For Plié Squats and Lunges remember to not tuck your pelvis under and you'll be golden.

REMEMBER: If a move hurts or feels weird, try the motion smaller. If the move still feels weird, stop and try it again in a couple of days.

Click here for: Take it to the Gym -Print out of the video.

No Equipment Necessary: Elbow Plank With Donkey Kick

FitSugar — Fri, 06 Jun 2008 05:30:00 -0700

I love an exercise you can do anywhere, anytime. I like the ones that require no equipment. This elbow plank has an added kick to it, and I mean that literally. Adding a donkey kick to this move requires extra strength, as it will challenge your core while toning your booty and hamstring. Here's how:

Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
Press your right heel towards ceiling as high as you can without moving pelvis or low back. The motion will not be huge, but concentrated on the booty and hamstring.
Lower the bent leg slightly and repeat for a total of eight to ten repetitions. Then switch sides.
Do two sets on each leg.

I like to hold a Downward Facing Dog for five long breaths between sets.

Maximize Your Booty Work

FitSugar — Thu, 30 Oct 2008 10:00:00 -0700

If you are looking to tone your booty, I have two must-do exercises for you. Skip the squats and try bent knee donkey kicks and step ups. According to Self magazine, these two moves work glutes well over 60 percent more than squats. Plus they fire up the hamstrings more too, toning your entire backside.

Like I've said before, I think it is a good idea to reorganize your workout, and substituting new booty exercises is just another way to rev up your routine. Try these two moves next time you work out. Aim for two sets of 15 donkey kicks on each side and two sets of 12 step ups with each leg. Feel free to add hand weights to your step ups if you want an extra challenge.

How do you like to tone your bum? Tell me in the comments section below.

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Core Knowledge

FitSugar — Wed, 28 Jan 2009 09:00:00 -0800

Fitness types toss the term "core" around with little explanation, leaving many people confused and believing that ab work, like crunches, is strengthening their core. But this is not the case; the core is not simply the muscles on the front of your body. Nope. The core is three-dimensional, and in general terms you can think of it as your torso. One of my favorite definitions of the core is that it runs from your nipples to your knees.

Essentially, the core stabilizes your pelvis, low back, and rib cage, and it is made up of many muscle groups: all four layers of your abdominal muscles, including the obliques and transversus; the muscles on either side of the spine; the little muscles that run vertebrae to vertebrae know as the multifidi; as well as your glutes, hip flexors, and inner thighs. In Pilates, we also include the pelvic floor as part of the core; these small deep muscles help stabilize the pelvis.

To see how these muscles work together read more.

All these muscles work together to maintain torso stability, but I feel a working core is easiest to feel if you imagine sandwiching your spine with your deep abs and deep spinal muscles, like when holding plank. When you add leg movement to a plank, like a donkey kick, you are challenging your core even more. You should feel your core working during squats as well as boat pose in yoga. And if you don't feel your back and abs working together, imagine that sandwiching sensation and know that if you pull your abs toward your spine without moving the vertebrae, the muscles in your back will be working too.

Looking for more exercise to strengthen your core, now that you know crunches are not targeting all the elements of your core? Check out these core exercises.

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Back to Basics: Supersets

FitSugar — Tue, 30 Dec 2008 05:30:00 -0800

Gym jargon is often tossed about like a lightweight medicine ball, and if you don't know the lingo you can end up not only feeling lost but skimping on your workout. One term likely to be skipped over is "superset." It sounds intimidating and therefore not at all super, but supersets are a great way to move beyond a strength training plateau. Essentially, a superset is two exercises performed one right after the other, rather than simply resting between sets. You can work opposing muscle groups or challenge your muscular strength and endurance by working the same muscle group with different exercises. Reducing rest time increases the cardio component of strength training and keeps the calorie burn going. Plus, supersets save time, and less time in the weight room means more time for a post-workout sauna.

For a few examples of supersets read more:

Supersets for opposing muscle groups:

Bicep curls followed by triceps kickback create an upper arm combination.
Alternate a back extension exercise, like superman, with ab work, like bicycle crunches, to work the front and back of your body.
To work the chest and back, mix a set of push-ups with seated rows with a cable or a resistance band.
Tone the thighs by starting with the leg press machine to work quads, then move to the hamstring curl machine to work your hamstrings and glutes.

Supersets for the same muscle group:

To work the quads one leg at a time, combine single leg squats and step ups.
Combining side lunges with side step downs will work both the outer and inner thighs.
For the hamstrings, pair donkey kicks with reverse lunges - working in two completely different configurations changes your relationship with gravity and challenges your muscles in different ways.
Target the back of your arms with triceps dips followed by triceps presses on your back.

You should repeat each superset two to three times, resting for a minute between supersets, which is much more efficient than resting between each individual set. If you have a strength training superset combo that you love, share it in the comments section below.

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Should Lieberman Speak at the Republican Convention?

CitizenSugar — Mon, 21 Jul 2008 06:00:12 -0700

Sen. Joe Lieberman (Democratic-caucusing, I-CT) hasn't made any secret of his support for John McCain, and now he's toying with the idea of being the political equivalent of his best man, standing up and giving a speech for McCain at the Republican Convention in September. On Fox News Sunday, Lieberman said:

I want to help him. I’m not going to attack Obama. I am going to explain why I, as an independent democrat, support McCain, hoping that I can convince other independents and Democrats to join me in choosing the man who is clearly more ready to be the president America needs today.

It's not the first time that someone left the gate open and a donkey has wandered into the elephant pen. In 2004 Sen. Zell Miller (D-GA) crossed the party line to deliver a fiery keynote speech at the Republican Convention (he was introduced on the floor as "the conscience of the Democratic Party.) It was a dramatic performance, the likes of which I can't conceive Lieberman coming close to repeating (seriously. Go watch it. Wow.) but the symbolism remains as interesting.

If Lieberman speaks in Minneapolis, will the Democrats kick Joe out of their caucus? Should they? Is Lieberman a traitor, or just making a solid independent decision?

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Little Louross Leaves Hell

partysugar — Thu, 29 May 2008 09:00:20 -0700

On this week's Hell's Kitchen, Louross - the self proclaimed "little Filipino kid who no listens to" - was asked to hang his chef's coat and leave the competition. I was bummed to see Louross go, but looked forward to speaking with the quick chef. Yesterday morning we chatted about Ramsay, Jen, and everything in between. To take a look at our conversation, read more.

PartySugar: How did it feel to be eliminated?
Louross: You know what, I'm bummed. You should be interviewing Jen right now. It was a trip. It didn't hit me until I left through the doors. Petrozza eliminated me. I was kicked off before Mattie, before Jen. Are you serious? I understand why Petrozza did that. It's a competition and he eliminated threat. He played his cards right.

PS: Is Gordon Ramsay really as big of a jerk as he seems?
Louross: No I don't think so. I learned a lot from him. He pushes you for success. Even if he calls you a donkey, it's like he is your parent and he's giving you tough love.

PS: What was the dynamic like between the team when Jen joined?
Louross: The dynamic went down a lot. All of a sudden she was taking charge. You know it's not the Jen show. She was saying so much crap, she was like Ben - all talk. She didn't know what she was talking about. I tried to keep it real, but I knew. Literally, I looked at Bobby and Petrozza and thought she is going to be like poison. I could feel it.
PS: Do you feel like you were a scapegoat?
Louross: Honestly the people that wanted to listen to me and took my advice - Craig, Jason, Matt, Dominic - the reason we got along was because we were in the same room. Bobby and Petrozza were plotting against us. They didn't want to work together as a team. I told them, Ramsay is giving us the answer, he's telling us to work together. The prize is not a solo project, you are going to have to work together with others. So I stuck to my guns and tried to work as a team.

PS: Who are you rooting for?
Louross: Actually, I'm rooting for the girls side - Christina and Corey. Those girls are soldiers at heart. When it comes to the kitchen. Corey and Christina both cook from their heart and know what they are doing. Bobby and Petrozza? They are getting old. Christina and Corey are still young and have a lot going for them.

PS: Would you like to say anything to your fans?
Louross: To my fans: much love and support. I know everyone was pissed off when I left. That decision was like, what the hell? Thank you for your support, and come see me if you want. I'm the chef at my own kitchen. I'm at the Ritz Carlton in Lake Las Vegas at the Galileo Lobby Lounge. I'm making bar food, but you know come on down.

Photos courtesy of Fox.

Hell's Kitchen - 3.7 Recap

partysugar — Tue, 17 Jul 2007 11:11:38 -0700

Forgot to set your Tivo to reality television's most fiery food contest? Have no fear, I watched Hell's Kitchen for you! The battle of the sexes was back as the six cheftestants were tested on their resourcefulness and creativity. Challenged first with leftovers, and later with planning their very own menus, both teams ran into plenty of obstacles. Bonnie bitched, Josh failed, Rock complained, and Julia shone (woo-hoo!). Ramsay yelled, kicked garbage cans, and shot (yes with a real gun!) a contestant (or 2). For all the details and more, read more

The teams are given a tray of leftover ingredients that includes white wine, spaghetti, vegetable stock, beef, and chicken. They have 30 minutes to create 3 dishes. At the silver plated showdown, Bonnie and Brad begin. Chef likes the dishes: a rustic tomato, chicken soup and fancy curried bass with crustacean tomato pasta, respectively, and awards both teams 1 point. Jen's steak and eggs are too simple and Josh's chicken legs are bathed in a highly acidic sauce, so neither get a point. It comes down to Julia and Rock. While Ramsay enjoys Julia's fish & chips he finds it disappointing for the level of competition and awards Rock's surf & turf the winning point.

As their reward, the boys are invited to a paintball fight with Ramsay, 3 against 1. The girls have to clean Hell's Kitchen and unload the deliveries. Later the contestants find out that the dinner service will be the most serious because (for the first time) the teams will create their own menus of 3 appetizers, 3 entrees, and 3 desserts. The diners can choose from either the red or the blue menu. After a lot of grumbling no one is really satisfied with the menus. Ramsay questions Julia's contribution and find out that all of her ideas were overruled by Jen and Bonnie. He pulls another dish and substitutes Julia's strip steak and shrimp.

During the dinner course, 52 red and 48 blue menus are ordered with the majority being Julia's steak. The girl's struggle to make Bonnie's bacon wrapped rabbit (bet you can't say that 5 times fast!), bicker, and lose communication and team spirit. Josh brings the boys down with his total inability to cook lamb, but when Ramsay demands that someone help him, neither Rock or Brad go to Josh's aid. In the end, Ramsay praises Julia for her consistency and asks her to select a girl for elimination. The boys are left to nominate amongst themselves. At elimination Julia nominates Bonnie for her failure to execute (and forgetfulness to turn on the stove!) and Brad martyrs himself. Ramsay asks Brad to leave because when looking for a leader, all Brad was was a cook.

You waited all week for it and it's finally here! My top 5 Ramsayism's from last night's show plus 1 extra that we shall entitle, Words of Wisdom To Live By by Gordon Ramsay:

You're a professional chef? I expect more from you: The chicken's not cooked all the way through, the sauce is disgusting, yeah? And the dish is just crap.
Where's the lamb? How long please? Hey you! Hey donkey one's nicely cooked and one's boiled! Under pressure now and this is where it separates a f**king chef from a donkey! Come here, let me tell you something, let me tell you something in your ear, you can't cook! Thats what's just been confirmed to me! Yah you're coming, so is your f**king elimination!
Hey Josh, I wouldn't trust you with a hot dog stand.
Jen don't stand there looking all sad like a little lonely puppy.
Hey missy turn the f**king gas on... you should be f**king ashamed of yourself!
To be successful as an individual, you have to be successful as a team

Now for some rhetorical questions to get you all thinking: How in the hell did Ramsay beat all 3 boys at paintball? What do you think Bonnie thought when she saw her face being used as a target for paintball practice? Were those really leftovers, or was it raw pieces of meat? Did Ramsay call Josh a doughnut?? What's the deal with the steaming pots on stove at elimination?

And finally, a totally unrelated side note: Ramsay's bad boy persona and hot shot chef are starting to get to me...I think I've developed a school girl crush!

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