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No Equipment Necessary: Bicycle Crunches

FitSugar — Wed, 16 Jan 2008 04:00:00 -0800

Looking to get that six-pack? You can do regular crunches until the cows come home, but that can get pretty boring for you and your abs. Bicycle crunches are a great way to target the rectus abdominis (the "six pack") and the obliques (the "spare tire") in one easy exercise.

To learn how to do them just read more.

Here's how:

Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
Put your hands behind your head.
Bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
Now switch sides and do the same motion on the other side to complete one rep (and to create the "peddling" motion).
Do three sets of 20 reps.

Fit's Tips: Speed is not the name of the game here, go slowly to focus on your form and your breathing. Also, it is not necessary to touch your elbows to your knees as this could cause strain in your neck.

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No Equipment Necessary: Seated Bicycle Crunch

FitSugar — Tue, 17 Mar 2009 14:30:00 -0700

Bicycle crunches are my go-to ab exercise because I love how the move works my upper and lower abs, and obliques all at once. If you're looking for a variation to the basic bicycle crunch, you can try it with an exercise ball, or give this seated version a try.

To learn how to do it, read more.

Begin sitting on the floor. Lift both legs up, and point your knees up to the ceiling. Sit back a little so your torso isn't straight up and down.
Then extend your right leg out as you cross your right elbow to your left knee. To make it more challenging, touch the outside of your elbow to the outside of your knee.
Then switch to the other side, extending your right leg and crossing your left elbow to your right knee. Move with control for a total of 30 times on each side.
Make this move more challenging by lowering your torso even further, and repeating for another set of 30 on each side. Just make sure to keep your deep abs pulling to your spine the entire time.

Get on the Ball: Bicycle Crunch

FitSugar — Tue, 28 Oct 2008 14:30:00 -0700

Not having a ball while you work your abs? Then try this fun variation of the bicycle crunch. It will not only work your abs and obliques, but since you're holding an exercise ball with your feet you'll work your hamstrings and inner thighs, too. Talk about an effective exercise. I highly recommend wearing sneakers to help you grip the ball.

Music: "The Moldau" by Bedřich Smetana

To learn how to do this ab exercise read more.

Stand in front of an exercise ball. Lie on your back on a mat or rug with your knees bent, and your feet straddling the ball. Lift your feet off the ground and gently squeeze either side of the ball.
Bend your elbows and bring your hands behind your head for support.
Now engage your abs and lift the ball off the ground with your knees bent. Keeping the ball between your feet, slowly draw your right knee in toward your chest and extend your left foot away from you. Twist your torso and cross your left elbow to meet your right knee. Then extend your right leg out, bend your left knee toward your chest and touch your right elbow to your knee.
Do 20 to 25 reps total, alternating between each side.

Want Toned Abs? Don't Use Momentum

FitSugar — Wed, 15 Jul 2009 13:00:05 -0700

Many of the women in my Pilates and yoga classes ask how they can get a trim and toned middle. Aside from doing cardio to reduce overall body fat, exercises that target the core muscles are key. Crunches on an exercise ball, Pilates 100s, the always challenging Bicycle Crunches, and Reverse Curls are all essential exercises when it comes to strengthening your abs.

One tip to keep in mind when doing these strength training moves is to move with control. You want to use your muscles, not momentum, to ensure that your abs are doing all the work. You can even pause slightly between reps to make sure you're not just rocking from one rep to another. Keep your abs contracted throughout the entire range of motion, and you'll feel the burn instantly that lets you know your hard work is paying off.

Put a Twist on Your Fitness Routine

FitSugar — Mon, 06 Jul 2009 07:30:41 -0700

The range of motion of the human body is amazing, but common strength training exercises often skip twisting motion. For instance squats and lunges only move in two planes, but you can add rotations into your strength training routine. I highly recommend doing so, for twisting is part of staying functionally fit - we twist in everyday life so we should train with twists too. First warm up your spine with some simple twisting motion like with this Pilates move aptly named the Twist, or something a little more complicated like Lying T Dancer. Then add spinal rotations to some basic weight training exercises. To learn how, read more.

Lunges: You can easily add twisting motion to your lunges - both forward and side. Once you have lunged forward, keep your pelvis stable and square and rotate your ribs to both the left and the right and then return to the starting position. Or lunge out to the right, then reach your left hand to your right foot. Return to upright and repeat on the other side.
Ab work: Working your abs with rotation is great for your obliques and your spinal health. If you have an exercise ball, doing abs with a twist is a perfect way to work your obliques. Don't forget the bicycle crunch to work your twist. Or try the seated Russian Twist since it incorporates spinal rotation and you can safely add weight to this exercise using a dumbbell or a medicine ball.
Push-ups: One of my favorite all body exercises, push-ups are perfect for twisting. Try the grasshopper push-up or the push-up with a T.
Planks: You can even add a twist to your planks. Try the elbow plank with rotated knee. The side plank with a twist is another variation to try.

What is your favorite exercise with a twist?

Late-Night Exercise Ideas

FitSugar — Thu, 18 Jun 2009 16:00:00 -0700

You missed your morning workout because you overslept. You couldn't make it to the gym on your lunch break because you had a doctor's appointment, and after work, you had to stay late for a meeting. You were starving by the time you got out, so a workout at that time was not going to happen. Now it's after 9 p.m., and heading to the gym is the last thing you want to do. Here are some late-evening workout ideas you can do at home.

Strength train with dumbbells. The exercise called Half Boat With Bicep Curl will work your upper body and your abs. Dumbbell Squats will target your quads and glutes. Or do Bent Over Lateral Raises to tone your upper back.
Strength train with no equipment. Do some Push-ups, work your core with Scissor Abs, or tone your bum with Lying Butt Lifts.

What else can you do at home? To find out read more.

Strength train with a yoga ball. Lie on your belly and do Superman Booty Lifts to tone the back of your body. Bicycle crunches are great at working your core, but if you do them with a ball, they're much more challenging. Or strengthen your upper body by doing Balancing Push-ups.
Pop in an exercise DVD - here are some that I have reviewed. Choose a fast-paced video if you feel like getting your heart rate up, or choose a mellow one if you want to do something relaxing before bed.
Stretch or do yoga. Flexibility training is an essential part of fitness that is quiet and easy to do. Plus, it is a great way to calm down after a busy day, and prepare you for a restful night of sleep

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How to Choose and Use an Exercise Ball

FitSugar — Fri, 17 Apr 2009 10:00:00 -0700

Yoga ball, exercise ball, gym ball, fitness ball - whatever you call it, it's a must have for all active people. An exercise ball can be used for both stretching and toning exercises, but if you're new to this piece of gym equipment, here are some things you should know.

When choosing an exercise ball, you should know they come in three sizes, depending on your height. Check the list below to see which size is right for you before purchasing one.

4'11" to 5'4" height: 55 cm ball
5'4" to 5'11" height: 65 cm ball
5'11" to 6' 7" height: 75 cm ball

Now that you know which size ball to use, here are some ways you can use it:

Use the ball as a weight bench. Lie across it on your back and do chest presses, tricep presses, or lying pec flies to work your upper body. Since you're using your legs to keep your body stable, you end up toning your glutes, quads, and hamstrings as well.

To see the other exercise ball ideas, read more.

Use it to elevate parts of your body. Raising your upper or lower body on a ball can help target specific muscle groups more effectively. Try doing push-ups or bridge leg lifts with a ball and you'll end up working many muscles at one time.
Do ab work. Crunches, abdominal twists, and bicycle crunches are so much more challenging on a ball, since lying on one engages your abs even before you start doing any exercises.
Do yoga and Pilates moves. You can tone and increase flexibility by using a ball to do basic poses and exercises. Do backbends and back strengthening exercises such as prone leg raises. A ball can also support your body weight to help you balance when trying challenging poses such as Scorpion.

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Burn Some Calories During the Oscars

FitSugar — Fri, 20 Feb 2009 04:30:00 -0800

Plopping myself in front of the TV for hours isn't something I do regularly, but I'm making an exception for the Oscars on Sunday. I love watching the glitz and glam and always hope for teary, heartfelt acceptance speeches from the winners. This year, I'm mixing up my sitting and munching routine with a fun, calorie-burning game.

The "Oscar-Winning Workout" was created by Bethany Lyons of Crunch in NYC and published in the February issue of Fitness magazine. Use the suggestions as guidelines and get creative with your own rules for the game.

Do fast feet every time someone thanks his or her mom: "Run in place, moving feet quickly, for 10 seconds. Then jog in place with knees high for 10 seconds. Repeat series three times."
Do tricep dips every time the camera cuts to a celebrity who's not amused by the host's joke: "Sit on the edge of a chair with hands beside hips, with legs slightly extended and feet together on floor; slide butt off seat. Bend elbows, lowering butt toward floor; straighten arms. Do 10 reps."
Do high plank every time the orchestra cuts off a verbose speaker: "Get into push-up position and hold for one minute."

See two of my ideas when you read more.

Do 10 squat jumps every time a reporter asks "Who are you wearing tonight?" during the red carpet segment.
Do 20 bicycle crunches every time the camera flashes to Oscar-nominated sweethearts Angelina Jolie and Brad Pitt.

What are your ideas?

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Ab Work: Seated Russian Twist

FitSugar — Wed, 04 Feb 2009 11:00:00 -0800

It may be early February, but now is the time to start thinking about creating bikini-worthy abs. On second thought, strong abs are great for any season and this exercise is great for your abs so the Russian twist may just be for you. This ab exercise targets your obliques, but your deep abs and your back muscles should be working together to support your spine while your ribcage rotates around your center.

Learn the details on the Russian twist when you read more.

Sit on the ground with your knees bent and your heels about two feet from your bum.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it round.
Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one set.
Do two sets of 12.

To make this exercise more challenging hold a medicine ball or a dumbbell in your hands with your elbows slightly bent. Conversely, if you have a compromised or injured low back, this exercises is not recommended for you. Try the bicycle crunch instead.

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 read more.

CORE/ABS (PART 2)

Bicycle crunch: Lie on back with legs raised and bent. Move your legs in a bicycle motion. Alternate opposing elbows to knees. 30 seconds.

Cross-legged crunch: Lie on your back with legs raised. Cross right leg over left knee. Contract abs and bring left elbow toward right knee. 30 seconds. Alternate knees and elbows. Repeat for 30 seconds.

Upright toe touches: Lie on back. Raise legs and bring fingers as close as possible to your toes. 30-60 seconds.

Superman: Lie on stomach. Raise your arms and legs off the ground. Hold 30-60 seconds.

Side plank crunches: Lie on your right side. Raise up, using your forearm for support. Lift right knee toward your chest, and then bring it back down. 30 seconds. Alternate sides. Repeat for 30 seconds.

Hose push: See previous post. Push 25-to-35 yards, 3 to 4 reps.

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