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Get Lifted: Hammer Curl Shoulder Press

FitSugar — Tue, 04 Mar 2008 10:15:00 -0800

I love strength training with dumbbells and this exercise combines two moves to work both your biceps and your shoulders.

Want to know how to do this move? Then

Back to Basics: Tricep Dips

FitSugar — Wed, 20 Feb 2008 11:45:00 -0800

Toning your triceps — the muscles that run on the backside of your upper arm from your shoulder to your elbow — is one way to really help prep your arms for tank tops. Tricep Dips are a great, basic exercise for working your triceps. What's more? They're pretty easy to do and don't require much equipment.

Here's how you do them:

Position your hands shoulder width apart on a secured bench or stable chair.
Move your booty in front of the bench with your legs bent and feet placed about hip width apart on the floor.
Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.

Fit's Tip: Don't allow your neck to sink and your ears to fall close to your shoulders. Also, straighten your legs as you get stronger, this will make the exercise harder.

Fire Fighter Workout: Part IV

FitSugar — Mon, 21 Jan 2008 08:30:00 -0800

If you tried the fire fighter workouts I've been posting on earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the arms/abs portion of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:

ARMS (Note: Repeat arms and core/abs (part 2) circuits consecutively)

Triceps extension: Stand on resistance band. With arms raised and elbows by your head, hold the band's handles behind your head. Raise them over your head, and then back down. 30-60 seconds.

Fire curls: Stand on resistance band with both feet, arms at sides. Bend arms at elbows and raise to shoulders. Lower. 30-60 seconds.

Lateral extensions pulse: Stand on resistance band with arms raised to the sides (palms down). Lift arms a few inches, then lower. As fast as you can for 30 seconds.

Reverse ax chop: Stand on resistance band with both feet. Hold the band in front with arms locked. Reach back over your right shoulder with both arms as if you were raising and swinging an ax. Alternate between shoulders. 60 seconds.

To see the core/abs portion

Running Tip: Mind Your Arms

FitSugar — Thu, 06 Dec 2007 09:30:00 -0800

I have noticed that a lot of people hold their arms — known as arm carriage — differently when running. While some hold their arms low and to the side, others cross them in front of their body, so it occurred to me that it might be a good idea to share a technique that I have learned (and found) to be the most beneficial to my runs.

Here's the deal: Many runners hold their arms too high, which often results in neck and upper back pain. Furthermore, swinging your arms across the body wastes energy that you need to keep running. The most ideal way to hold your arms is so that your thumbs just barely brush below your hipbones (the top of your pelvis) with your palms facing in with each step. Focus on pumping your elbows backward and forward. In other words, do not cross your arms across your body. I like to think of it this way: Swing your arms in the direction you are traveling.

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Stretches for Your Desk

FitSugar — Thu, 18 Oct 2007 11:45:00 -0700

Nothing feels better than stretching it out when you’re done for the day, especially if you've been sitting at your desk all day long.

Try these four exercises to ease tension in the back, neck, shoulders, arms and wrists.

Back stretch: With your arms crossed over your chest and feet on the floor, lean against the chair back and allow the mid back to curl back over it, lifting elbows up to the ceiling and allowing your head to follow your neck. Hold for a moment, then return to an upright position.

Neck stretch: Take your left ear over to your left shoulder to stretch the muscles on the right side of your neck. Hold for 20 seconds and repeat on the right, aiming for two to three repetitions on each side. Then, with your chin tucked in, slowly turn your head to the right and left, five times on each side.

Shoulder soother: Roll your shoulders to the back, and then to the front – then lift them right up to your ears, tensing the muscles, and allow them to drop completely.

Arm and wrist stretch: Hold your right arm straight out in front of you with your palm facing up. Use your left hand to pull your fingers back and down to the floor. Feel the stretch on the underside of your forearm and wrist. Now turn the arm palm down, and draw the fingers back towards the forearm, keeping them straight. Swap sides.

Fit's Tip: Most people frown upon taking shoes off in the office so when you get home, take off your shoes and rise up on to the balls of your feet and then back down to the heels, to boost the circulation in the lower legs.

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Jessica Has Tickets to The Gun Show, Do You?

FitSugar — Wed, 05 Sep 2007 23:30:00 -0700

We've been watching Jessica transform into one hard body these days. Maybe it's from tugging around all that LV luggage, but I am pretty sure it has more to do with her new movie, workout regime, diet and trainer. The girl's definitely got curves; curves that I'd be willing to bet you could bounce a quarter off of. But seriously, I can't get over those arms!

So if, like me, you're totally inspired by Jessica's guns to get out and start pumping some iron, here are a few suggestions for toning up your own arms:

Push-ups. If you're new to push-ups, then stick with a basic push-up. If you're familiar with push-ups, try elevating your feet on an exercise ball.
Also, you can add the side push-up to your routine if you really want to spice it up.
Right now I am loving this Plank with Reverse Row.
Love planks? Then try the elbow and side planks.
Another great and fun workout for the arms is this boxing move.
One of my all time favorite arm exercises is the alternating hammer curl.
For a few arm moves in a row, be sure to check out the starter arms video.

So get to it ladies! With a little commitment, and healthy diet, you'll be well on your way to having arms like Jessica's. So, to see more pics of Jessica looking tone and trim, just

Take it From Jennifer Garner: Use the Weight Machines

FitSugar — Tue, 10 Jul 2007 23:30:00 -0700

I am a big Jennifer Garner fan. Not only does she seem to be totally down to earth as a mom, she also has been slowly toning up (rather than the usual celeb disappearing act) after having that adorable baby of hers.

Looks like one way Jen gets those lovely arms, other than toting Violet around in her arms all day, is by using the weight machines at the gym. Weight machines, along with any other strength training methods, are a great way to tone up those arms. However, be sure you are getting the most out of it with these tips:

On machines that have multiple handles—such as the shoulder-press and row machines—alternate your grip between palms facing forward and palms facing each other.
Be sure you are using enough resistance. The machines tend to allow us to cheat due to their ease of down-shifting the resistance and the conspicuousness of it. Just like with free weights, you want to exhaust the muscles you are working in 10-12 reps.
Slow it down both ways. People tend to go too fast when bringing the machine to the return position and miss a good portion of their workout. So go slow during the entire movement to work opposing muscles as well as primary muscles.
Pay attention to proper form to avoid injury. Technique can usually be learned by simply reading the instructions on the machine or by having a trainer tell you how it works. Keep in mind that most of the time you want your knees, elbows, hips at 90 degree angles.
Been waiting a long time to use that Lat Pull-Down Machine? Ask the person hogging it if you can work in with her. This means that while she is resting in between sets, you do a set and then when you're resting in between sets, she does hers.

For more pics of Jen toning up with weight machines at the gym,

Which do you like LESS: Arm work or Ab work?

FitSugar — Tue, 12 Jun 2007 07:30:00 -0700

Some of us avoid working parts of our body and the reasons are too many and individual to list. So between arm work and ab work which body part do you avoid working out?

Which do you like LESS: Arm work or Ab work?

Arms

Abs

Other - tell me below

Guess Who?

FitSugar — Sun, 06 May 2007 04:00:00 -0700

Guess who's got these toned and muscular arms?

Want to find out? Then

Wedding Planning Mania on FitSugar: Round Up

FitSugar — Fri, 27 Apr 2007 14:30:00 -0700

If you are planning your wedding, you are probably planning your wedding fitness routine too. So let's review a few exercises you can do to get your arms and abs ready for the big day:

Elbow plank and the side elbow plank
Side push-ups
Your basic push-up

working out is a great way to chill out

walk like Eva Longoria

helpful pod casts

time for yourself

For chilling out with your fiancé, you can try couples yoga. There is a lot of trust and strength involved in many of the poses, and please do them in a safe and soft environment.

If one of the things that is stressing you out is your skin, these tips and products on how to deal with bacne might relieve some of your stress.

What ever you do, do not forget to order your aromatherapy bubbles for your big day.

Oh and another thing, you are never fully dressed without your smile.

Push Your Push-Ups

FitSugar — Thu, 26 Apr 2007 04:00:00 -0700

Now that you've got the push-up under control, how about making it a little bit more challenging?

All you have to do is add a little decline to the push-up. Adding decline is a great way to target your upper body (chest) muscles more than just a regular push up and the best part is that you use your own body weight for resistance. Start easy with your feet on a low step or small bosu. Work your way up to putting your feet on something higher like a stacked step, a bench or even an exercise ball to really challenge yourself.

Fit's Tip: Do not compromise form. If you find that it is too challenging to put your feet on an incline and still keep good form, then work on building strength before trying this variation.

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Multitasking Move: Arms and Abs

FitSugar — Mon, 23 Apr 2007 11:45:00 -0700

I love multitasking, about this I cannot lie. I really love a multitasking exercise. Arms and abs are often what brides want to work in their pre-wedding Pilates sessions. Well, here are 2 types of elbow planks to get the job done, and they are not just for brides. Planks are a great way to get your body bikini ready.

Elbow Plank

Hold for 30 seconds

Pull your abs up toward the ceiling, but do not break at your hips
Really press through your elbows so you don't collapse between your shoulder bladesReach through your heels to activate the back of your legs and your booty (similar to weighting your heels when you do a squat)

Side Elbow Plank

Keep your waist lifted away from the floor, work those obliques
Press down with your elbow to keep your shoulder away from your ear
Reach through your top hand, this will make you feel lighter

Both exercises are fine to do if you have wrist problems since the weight is on your elbow, not your hands.

Try holding each plank for 30 seconds, and work up to holding them for a minute. These are great to do during commercial breaks while watching TV. Just put something under your elbows to cushion them.

Get The Bod: Hollywood Momma's Baby Weights

FitSugar — Tue, 27 Mar 2007 11:00:00 -0700

Time and time again I get requests from you guys on wanting to know how to get the bodies of Hollywood's hottest mommies like Heidi Klum, Denise Richards and Gwen Stefani, among others.

Lately I have been seeing a trend among these hands on moms and that is: Using their kids as weights. Hollywood's moms have been ditching their strollers and opting for holding their kids instead, which is why I am not shocked that most of these ladies have some fab post pregnancy arms! Think about it, carrying around two 20 pound children (at the least) in either arm is a phenomenal way to get those guns smokin' hot. If you only have one toddler to lug around, like Gwen Stefani or Jennifer Garner, then switch arms every 5 minutes to give each arm an even workout.

Don't have a pair of toddlers? Check out my starter arms workout to get your arms toned for tank top season the old fashioned way.

There are more pics of hot Hollywood mommas toting their kids around, so

Push-Ups: A Bride-to-be's Best Friend (also great for getting ready for tank tops!!!)

FitSugar — Tue, 27 Mar 2007 04:00:00 -0700

When I say push-ups, I am not talking about the bra. Nope. I am talking about the classic exercise, as in "Drop and give me 50." Now nobody is saying you need to start your day out with 50 push-ups just because you are now engaged, or because it is tank top season. Let's face it every bride and every tank top wearer wants toned arms and to get them the push-up is your best friend.

When I taught Pilates, I trained many a bride-to-be and doing the Method, lifting weights or taking a yoga class once a week is not going to give you the arms you want. So on your days off from your bootcamp you need to add some push-ups into your daily routine every other day. Just knowing that push-ups work five major muscle groups at once might just be motivation enough.

Here are a few tips to ensure that you and push-ups become fast friends:

Spread your fingers wide and spread the weight evenly between your finger tips and your palms. This helps keep the strain out of your wrists.
Inhale as you bend your elbows, and exhale as you straighten your elbows.
Let your core help you. Pull your navel to your spine and imagine the action is helping you push the floor away.
Imagine you are one long board, from your heels to the crown of your head. Don't stick your booty in the air (breaking at your hip crease) and don't sag in your low back that will hurt your spine.
You will work your triceps more if your hands are right under your shoulders keeping your elbows close to your sides as they bend.
To work your pecs more, place your hands slightly wider than your shoulders. When you bend your arms your elbows should move directly out to the sides.

Now if doing a "classic" push-up seems completely out of the question, there are some variations for you to try as you work your way up to the full press. To see them

Kayaking for Fitness and Fun

FitSugar — Wed, 21 Mar 2007 07:30:00 -0700

Kirsten Dunst has recently been spotted in Maui relaxing and getting toned with some fun kayaking.

If you're lucky enough to be vacationing some place warm enough to spend some time on the water like Kirsten, then you should definitely consider kayaking. Don't be intimidated by kayaking I know there is the roll over factor, but in reality kayaking can be a very relaxing and toning experience. To learn why and to see more pics of Kirsten kayaking in Maui,

Countdown to the Oscars: Get Fit with Ellen and Bob

FitSugar — Fri, 23 Feb 2007 09:07:56 -0800

On day 11 of my Countdown to The Oscars with Ellen and Bob, Bob takes us through a range of exercises for the whole body. He starts with biceps, then ab work, then hamstring curls (I'm breathing heavy) and finally push ups on the ball. You're going to need a physio ball and some light dumbbells...

Bob really has given us some great ideas to take to the gym (or wherever you workout), so try them all out! You can always check out all the workouts by clicking here. Tomorrow is the last day of working out with Ellen and Bob, after all Sunday Ellen will be busy hosting The Oscars. Speaking of, did you cast your Oscar ballot on buzz? Did I mention that you should because there are prizes (good ones too) involved. Don't miss out, vote today!

What Is the Deal With: My Upper Body When I Run?

FitSugar — Mon, 05 Feb 2007 10:30:00 -0800

Running...it seems like it should be the most natural thing in the world to do, but like all good things there is technique. What to do with your upper body can get confusing, since it is just riding on the legs that are doing all the work.

Here are some tips on running form:

Your torso should be upright, with chest up and plenty of room for the diaphragm to work correctly. You're going to be breathing heavy so make it easier for your lungs and diaphragm to work.
Do not lean forwards (aka bend at the waist or hips - I see lots of folks craning forward at their waist or hips), backwards or slouch, as all of these lazy postures can stress your lower back. Using your deep abs can help you keep upright and run properly.
The shoulders should be relaxed with elbows bent to around 90 degrees and the motion should be from the shoulder not the forearms ( no floppy rag doll arms). Arms should swing freely with the action mostly front to back.
The hands should be held with the palm facing inwards not down. If you prefer to hold your hands in a fist make it a loose fist with the thumb resting on the index finger.

Of course when you are running, it is always better to not over think the action. Do check in on your running form every few minutes until the habits become natural.

Angelina Jolie: Why Such Veiny Arms?

FitSugar — Fri, 12 Jan 2007 13:00:00 -0800

Angelina is always in the media spotlight for one reason or another. What is it this week?

Her veiny arms. Yup, and the Daily Mail is reporting that her workout routine may be the culprit.

That sounds about right as bulging veins can be caused by weight-bearing exercises. This bulging vein process, known as filtration, causes a swelling and hardening of the muscle that is noticed during exercise. As a result of this swelling, the veins are pushed toward the skin surface and appear to bulge. These veins are more visible in persons with less fat, like Angelina. This bulging has been found to be neither good nor bad but simply a result of some bodies normal way function when working out.

If you don't have a lot of body fat and do a lot of exercise (like Angelina claims) then the fat gets stripped away and the veins become exposed. Think about all the veiny body builders out there – same concept.

So no big reason to worry, just not so pretty on such an amazing woman!

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