FitSugar

Multitasking Move: Balancing Side Leg Lift Squat

FitSugar — Tue, 13 Oct 2009 05:50:16 -0700

I love combo strength-training moves that target more than one part of the body, and I also love quick moves I can throw in throughout my day, even when I'm not at the gym. This balancing booty- and thigh-toning exercise can be done while blow-drying your hair, waiting for the bus, or talking on the phone.

Music: "Oh, Atlanta," by Alison Krauss

For detailed instructions, continue reading.

Multitasking Move: Burning Squats

FitSugar — Tue, 14 Jul 2009 03:00:20 -0700

Strengthening your quads not only prevents injuries to your knees when running, but it also makes you stronger and faster. Not to mention, toned thighs also look great in a bathing suit. Here's a squat sequence I love to do because it instantly burns my thighs. When you do squats holding weights, it'll also work your upper body, so this exercise is super challenging. You're guaranteed to feel sore the next day.

Music: "As is," by Ani Difranco

For details on how to do this squat sequence, read more.

Stand with your feet together. Place a dumbbell in each hand, bend your elbows and rest the weights gently on your shoulders. Do 10 squats here.
Then separate your feet hips-width distance apart and straighten your arms overhead. Do another 10 squats.
Next, bend your elbows at 90-degree angles and separate your feet even further. Point your toes out slightly and do 10 wide squats.
Bring your feet back in so they're hips-width distance apart. Straighten your arms overhead and do 10 more squats.
Step your feet back together, bend your elbows, and rest the weights on your shoulders for the last 10 squats.
Repeat sequence a total of three times.

Minutes to a Healthier You . . .

FitSugar — Wed, 06 May 2009 03:00:00 -0700

Just because you don't have time to fit in a morning workout, doesn't mean you have to skip out entirely. Multitask while you're getting ready for work by fitting in lower body strengthening moves whenever you can. My favorite is doing sets of squats in the shower or while I'm brushing my teeth, blow-drying my hair, or waiting for my coffee to brew. Since squats are so effective at targeting your quads and glutes, it won't take many before you start to feel the burn. Do variations with your knees together, feet hip-distance apart, legs out wide, or heels lifted.

Source

Multitasking Move: Walking Squats With Bicep Curls and Overhead Press

FitSugar — Tue, 21 Apr 2009 08:00:00 -0700

If toning your tush and thighs is on your mind, then you've got to get busy doing squats. They target your lower body like no other move, and just after a few repetitions you'll start feeling the burn. Here's a variation on the basic squat. It's similar to the side squat using a Theraband, but it uses dumbbells to add more resistance, and movement to make it more challenging.

Music: "East Meets West" by Althea W.

To give it a try, read more.

Hold a set of dumbbells in each hand. Start with your feet together with your arms by your sides, palms facing away from you.
As you take a small step to the right and squat down, do a slow and controlled bicep curl. Your feet should be hip distance apart, with your weight in your heels and your quads parallel with each other. Remain in the squat as you do an overhead press. Stay in the squat as you lower your arms down; your elbows are at your sides and your palms are facing you and pressed against your biceps. Then as your step your left foot to meet your right, straighten your arms, finishing the bicep curl.
Repeat this for a total of five steps to the right, then do five steps to the left. This counts as one set. Complete three sets.

Squats vs. Elbow Planks

FitSugar — Sat, 18 Apr 2009 04:00:00 -0700

We all have exercises we love and exercises we work hard to avoid. I have heard complaints about both squats and elbow planks. These two exercises are workout staples for me, and I must admit I love them both. In the battle for your heart, which exercise do you love more?

Running Tip: Strengthen Quads With Wall Squats

FitSugar — Fri, 17 Apr 2009 08:00:00 -0700

If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves. Wall squats (also called wall sits) are the perfect exercise to strengthen your upper legs.

To find out how to do this essential move for runners, read more.

Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.

Source

Multitasking Move: Narrow Squat With Overhead Press

FitSugar — Mon, 12 Jan 2009 08:00:00 -0800

No exercise beats squats for toning up your lower half. It is easy to create many variations and turn this versatile move into a multitasking one. Changing the leg position of your squat is a great way to mix up your routine. Narrowing your stance works your inner thighs more as well as challenges your balance. Adding an overhead press to your squat makes this a full body exercise. This is also a great exercise for prepping your legs for downhill skiing.

Details on how to perform this squat variation when you read more

Begin standing with your legs together, arms raised to shoulder height with elbows bent, holding weights by your ears.
Squat toward the floor by bending your knees and reaching your bum back, as if you were sitting in a chair. Keep your legs squeezing together. Focus your weight into your heels. While squatting, raise your arms overhead into a parallel position.
Return to starting positions by pressing through your heels while bending your elbows to lower the weights back to shoulder level.
Repeat ten times, for two to three sets.

I like to use five to eight pound dumbbells for this exercise, but you should use whatever weight feels appropriate for you. Don't have a set of dumbbells? You can use full water bottles or soup cans to provide some extra weight.

Multitasking Move: Wide Squat and Biceps

FitSugar — Tue, 30 Dec 2008 10:00:00 -0800

Squats are one of the best exercises you can do to strengthen and tone your quads and glutes. Here's a variation with your legs wide, and it incorporates a bicep curl to get more bang for your buck.

To learn how to do this exercise read more.

Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
When you're ready, bend your knees and elbows. Keep your shoulders over your hips and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
Complete three sets of 12 to 15 reps.

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 read more.

Stand with your feet hip distance apart, holding a dumbbell in each hand. Start with a 5-pound weight and work your way up from there.
Now slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. The knee should track toward your second toe. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
Press through your heels and slowly straighten your legs to stand up.
Make sure to keep your spine neutral. Do not round your back.
Do two sets of 15 squats.

Squat Options

FitSugar — Tue, 05 Aug 2008 16:00:00 -0700

If you're pressed for time and feel like strength training has been pushed aside, I am here to tell you that you have squat options. While adding a smattering of squats throughout your day might not be ideal, it is better than nothing.

Here are some suggestions:

Laundry Squats: Combining two unpleasant tasks makes them both somehow sweeter. It is a multitasking move the whole family can love.
Potty Squats: If you're desk bound and feeling disembodied, take a trip to the ladies and do some squats.
Chair Squats: Chairs might be for sitting, but if you hover just above your seat your other seat will get a nice workout. This one is easier to get away with if you work at home.

I have a couple more suggestions so read more.

Water Cooler Squats: A nice way to build endurance in your quads while you fill your water bottle at the water cooler. The larger your bottle the longer you work your quads.
Dishwasher Squats: Just like folding laundry, squat instead of bending at the waist to unload or load your dishwasher. It is actually a much more back friendly way to bend and works the backside.

If you have a great way to fit squats into your everyday routine, please share them in the comments section below.