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No Equipment Necessary: Side Lunges

FitSugar — Mon, 18 Feb 2008 08:45:00 -0800

Side lunges offer a new take on regular lunges. They allow you to work your hips, glutes and thighs a bit differently than traditional squats and lunges while still targeting the major muscles of the lower body. I personally think they provide a really good workout, and are easier to do. The best part is that all you need is your body weight. Here is how to do them:

Stand with your feet and knees together, hands on your hips.
Take a large step with your right foot to the right side and lunge toward the floor.
Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
Push off through your right foot to return to the start to complete one.
Do three sets of 10 on each side.

Tell me, do you like side lunges too? Sing your praise for them in the comments section below.

Multitasking Move: Side Plank Star

FitSugar — Tue, 10 Feb 2009 13:00:00 -0800

Looking for a move to target you shoulders, core, and legs? Give Side Plank Star a try. It's tough to balance at first, but once you start including this move in your strength training sessions, you'll gain stability and strength. I also love this exercise since it works the glute med, the muscle on the side of the pelvis, that is a great stabilizer when running.

To find out how to do this exercise read more.

Come into a plank position (top of a push-up), with your arms straight and your shoulders over your wrists.
Now roll over to your right side, so you're balancing on your right hand and the outside edge of your right foot. Flex both feet and lift your left arm straight in the air.
Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can. Then slowly lower it back to your bottom leg.
Do two sets of 10 repetitions on each side, but work up to doing 20 reps each side in a single set.

Get on the Ball: Bridge Single Leg Lifts

FitSugar — Tue, 25 Nov 2008 16:00:00 -0800

If you're looking for a challenging way to strengthen and tone your quads and hamstrings, you're going to love doing single leg lifts on a exercise ball. All at once, you'll be working the quad and hip flexors of the lifting leg, but you'll also feel an incredible burn in the hamstring and glutes of the leg remaining on the ball. That's because it takes a tremendous amount of down pressure to keep the ball in place as you do your leg lifts.

To find out how to do this dynamic move read more.

Lie on your back and place an exercise ball under your calves. Place your hands on the floor for stability as you lift your bum off the ground.
Hold the ball steady with your left leg as you lift your right leg off the ball. Then lower it towards the ball, but don't let it touch, then lift your leg again. Keep both legs straight as you repeat lifting and lower 10 to 15 times.
Then lower your right leg to the ball and do the leg lifts with your left leg. Repeat again for a total of three sets.

If this is too challenging for you, build up to the exercise by bridging on the ball. Or you can put the ball in a corner so it is considerably more stable. The exercise will still be challenging for your legs.

No Equipment Necessary: Seated Sweeping Leg Lift

FitSugar — Tue, 24 Nov 2009 10:00:05 -0800

Time to strengthen those quads with this simple yet effective move you can do anywhere. This exercise will tone your upper legs, which will make your legs appear slimmer. Toned thighs will also give you strength when running, biking, swimming, or doing everyday activities like going up stairs.

Want to feel the burn? To find out how to do this move, keep reading

ExerciseTV: Single Leg Squats With a Chair

FitSugar — Wed, 12 Dec 2007 12:19:57 -0800

Single leg squats are one of my December must haves. They are a great way to get your legs mountain ready. Even if you don't like snow sports, single leg squats are a challenging exercise to add into your strength training routine. This simple exercise strengthens your quads and glutes (love to work that backside!) and helps you hone your sense of balance.

When I found this great single leg squat video over at ExerciseTV, I knew I wanted to share it with you. The folks at ExerciseTV were generous enough to share this video with me and to sponsor this post. So find a chair and get ready to "cop a squat" single leg style. Just make sure your chair doesn't have wheels!

You should definitely check out the extensive video library at ExerciseTV. There is no reason to ever be bored with your workout again!

Get on the Ball: Prone Leg Raise

FitSugar — Mon, 03 Mar 2008 12:30:00 -0800

The Prone Leg Raise on the Ball is great for stabilizing the spine and strengthening the lower back, but even more than that it also works your hips and glutes. To do this exercise you'll need an exercise ball. Here's how:

Lie face-down on a stability ball with your arms bent slightly, abs tight, and legs straight.
Keep your abs engaged, slowly lift both legs toward the ceiling.
Pause for three seconds (or at least one second), then lower your legs back to the floor.
Do two sets of 10 reps.

Fit's Tip: If you're having a hard time doing this (i.e. wobbling off the ball) then start by raising one leg at a time until you get strong enough to do both.

ExerciseTV: Get Ballet Legs With Pliés

FitSugar — Tue, 30 Oct 2007 04:00:00 -0700

I have received a few requests recently for leg exercises that tone without creating bulk. The answer to those requests is this great thigh workout from ExerciseTV. They were generous enough to share this video with me and to sponsor this post.

The following series of moves won't take too much of your time, but will certainly get the job done. It works the quads in both a lengthened and shortened position, so the muscle is getting stretched while you're strengthening it. This approach seriously tones the thigh without creating bulk. Plus your booty and calves will get a workout too.

You should definitely check out the extensive video library at ExerciseTV. There is no reason to ever be bored with your workout again!

Multitasking Move: Elevated Leg Lift

FitSugar — Tue, 24 Feb 2009 04:30:00 -0800

If you're looking for a way to work your abs, triceps, glutes, and hamstrings, then give this Elevated Leg Lift a try. You'll need to prop both legs up slightly, so use a step aerobics step if you have one, a step stool, or a sturdy stack of books.

Grab a dumbbell and then read more.

Lie on the floor on your back and elevate both feet so they are about five to 10 inches off the floor. Hold a dumbbell with both hands and extend your arms over your head so the weight is a few inches off the floor. Draw your naval toward your spine and lift your hips off the floor so your body is in one straight line.
As you inhale, simultaneously lift your right leg and your arms so they are pointing toward the ceiling. Then as you exhale, slowly lower your arms and right leg back to the starting position. Be sure to lower the dumbbell so it's almost touching the floor, or you won't feel this in the back of your arms. Then repeat with the left leg. This counts as one repetition. Make sure you keep your hips lifted off the floor the entire time.
Do two sets of 15 to 20 reps.

Get on the Ball: Saddlebag Busting Leg Lifts

FitSugar — Tue, 03 Nov 2009 09:32:08 -0800

If you're unhappy with the extra bit of padding on the sides of your thighs right by your bum, here's a move that can help smooth out your saddlebags, which I affectionately call my lower love handles. You can't spot-reduce the area, but toning sure does help.

To learn how to do this exercise, read more.

Come onto your knees and bring an exercise ball next to your right thigh. Rest your right arm on the outside of the ball and lean your weight into the ball. Now your right thigh is in a diagonal line.
Extend your left leg straight out and flex your foot. Balance your weight on both the ball and your right knee as you lift your left leg up toward the ceiling. Try to raise your left foot so it's as high as your hip.
Then with control, lower your leg so your toes barely touch the floor.
This counts as one rep. Complete three sets of 12 to 15 reps on this side and then repeat with the left leg.

Get on the Ball: One-Legged Lift

FitSugar — Tue, 22 Sep 2009 03:00:00 -0700

Looking for an effective way to strengthen your core and quads? Then grab your exercise ball and a dumbbell and give this exercise a whirl. This move is deceptive; it's much harder than it looks, since it really challenges your sense of balance.

Learn how to do this move when you read more.

Lie on a stability ball, so it's centered under your mid to lower back.
Hold a dumbbell in your left hand and bring it next to your left shoulder, palm facing up. Lift your right leg and straighten your right knee, so your thighs are parallel.
Once you're balanced, slowly lift your upper body off the ball as high as you can, keeping your right left extended. Then lower your torso back to the ball.
This counts as one repetition. Complete three sets of 12 to 15 reps on each side.