The Fit List : Abs

Spring outdoors for an energizing workout

fitlist — Tue, 25 Mar 2008 19:38:00 GMT

By Gina Lombardi

Although we’ve moved our clocks ahead an hour and daylight stays with us a little longer, you still may find yourself doing the same old dark workouts inside the gym. So why not spring forward -- right out the door. Taking your workout outside this spring can recharge your batteries and give you a renewed enthusiasm for exercise.

But first, keep some pointers in mind. When transitioning your indoor workout outside, take things a little slowly at first. Aside from bumps in the road and slippery surfaces to watch out for, you don’t want to overdo it the first time you head for the hills or rough terrain. On the elliptical or treadmill machines in the gym you can manipulate the incline and resistance, but outdoors you are at the mercy of Mother Nature, so you may have to adjust your speed or intensity accordingly. Of course, when heading outside also be sure to bring lots of water and wear sun block and dress in moisture-wicking layers of clothing that you can peel off as you warm up.

And if you’re looking for an entirely new outdoor workout to kick off spring, here’s one of my favorites:

*Warm up. Start off with 5 to 10 minutes of walking, light jogging, jumping jacks or jumping rope. Then perform the following series of exercises all the way through and, if you’re up for more, repeat two to three times.

*Jack squats. Squat down while clapping your hands above your head. Bring your arms to the side when standing up. Repeat 20 times.

*Push-up combo. Do 10 push-ups with your hands on a wall or tree, then 10 with your hands on a bench, then 10 with your hands on the ground.

*Jumping jacks or jump rope. Go for 3 minutes.

*Walking lunges. Start standing tall and then lunge forward with your right leg until your thigh is parallel to the ground. Bring your left leg up as you stand tall and then repeat on the opposite leg. Do 15 reps with each leg.

...(read more)

Sexercise to get ready for some real action

fitlist — Tue, 12 Feb 2008 21:17:00 GMT

By Keli Roberts

One of nature’s great little secrets is that exercise -- and consequently feeling better about your body -- is an absolute aphrodisiac. When you feel sexy, you feel like having sex! So for Valentine’s Day, I’ve devised a workout that will get you and your partner ready for some real action. Each move is aimed at working muscles that you use when you work out between the sheets.

Try the following 5 “sexercises” to feel fit and frisky. The first 2 moves require a partner to perform, while the last 3 can be done alone or concurrently with a partner.

1. Partner stretch. Promotes flexibility of the hips and thighs.

*Sit in a straddle stretch (legs straight out to the side as wide as comfortable) facing your partner with your feet touching.

*Hold hands (or the ends of a small towel) and sit tall.

*One person leans back and pulls the other person forward into a deep stretch.

*The other person then leans back and pulls the other person forward.

*Repeat back and forwards 10 times slowly.

2. Partner reverse curl. Targets the lower abdominals and enhances lower back flexibility and pelvic mobility.

*Person A stands with feet shoulder-width apart, while person B lies on his or her back holding person A’s ankles. Person A’s job is to provide an anchor for person B.

*Person B crosses the ankles and tucks the feet in close to the buttocks with the feet off the floor.

*Person B slowly curls the hips off the floor bringing the knees towards the elbows and hips to ribs.

*Person B pulses at the top for 2 counts then slowly lowers the hips back to the floor.

*Repeat for 15-20 repetitions, then swap positions....(read more)

Don’t believe it! The 3 worst exercise tips

fitlist — Tue, 27 Nov 2007 21:07:00 GMT

By Jay Blahnik

There is no shortage of advice on how to slim down and shape up. Of course, a lot of it -- whether from a book, the Internet or even some trainers -- is just plain bunk.

By now, for instance, hopefully you realize that “no pain, no gain” is a big fitness myth, that you can’t eat whatever you want just because you’ve worked out, and that sweating in the sauna after exercise won't help make the fat melt away any faster.

But there are other fitness myths that have incredible staying power. Here’s a rundown of today’s worst exercise tips along with information to set the record straight:

MYTH #1: It’s best to work out in the “fat-burning zone.”

TRUTH: There’s no special magic to doing low-intensity exercise in the so-called fat-burning zone. While the body does use less fat and more carbohydrates for fuel the harder you work out, what ultimately matters most for weight loss is the overall calorie burn. Our bodies burn fat when the amount of energy we expend is greater that the amount of calories we consume, and this deficit can be achieved in a variety of ways. Low-intensity exercise can burn as many calories as high-intensity exercise but you’ll have to do the easier exercise for a longer period of time to get the same calorie burn. Most people find the greatest success by mixing up their routines and including a variety of different styles and effort levels to continually challenge the body.

MYTH #2: Lots of sit-ups will shrink those love handles.

TRUTH: Spot reduction does not work. In other words, sit-ups or other targeted moves cannot reduce fat from specific parts of your body. Fat is stored throughout the body, and cardio or strength exercise (along with a proper diet) can help reduce fat stores from different areas, but not necessarily from the area of the body you are exercising. In fact, exercisers often comment that the first place they gain fat is the last place they lose it, no matter what specific exercises they do! Patience and a well-rounded exercise program is the key to losing fat and keeping it off.

MYTH #3: Women should avoid strength-training because it makes them big and bulky.

TRUTH: Building big muscles takes a lot of work, and women would have to spend hours in the gym, adhere to strict muscle-building diets and even use steroids to put on the kind of muscle size that men might. This is because women have very little testosterone compared to men, and testosterone is the hormone required to develop large muscles. Women hoping to tone up will actually get results more quickly if they’re challenging the muscles with heavier weights.

Getting a buff beach belly

fitlist — Tue, 15 May 2007 20:46:00 GMT

By Gina Lombardi

Worried that summer is closing in on you quickly and your abs aren’t in swimsuit-shape? Better start now to get a buff beach belly.

It’ll take more than just doing a few fast and furious moves. In addition to smart nutrition, you’ll need a consistent cardiovascular routine and a targeted strength-training abdominal workout to deflate that spare tire.

To really lose weight, aim to do cardio exercise at least five days a week. Ideally, work up to a minimum of 40 minutes of activity at an intensity that makes you huff and puff but doesn’t make you feel like you are maxed out.

And to firm up, plan to strength-train three days a week. Incorporate these four key abdominal moves into your toning workout:

1. Medicine Ball Reach -- Lie flat on your back, knees bent, feet on the floor. Holding a 5- to 10-pound medicine ball (or a dumbbell) in front of you, reach between your knees while doing a traditional ab crunch and then lower. Do 20 reps. Then do another 20 with your feet high off the floor, knees only slightly bent, reaching for your toes with the ball.

2. Plank -- Lie face-down on a mat or towel with your elbows bent and close to your chest, palms on the floor. Push up off the floor, rising onto your toes and elbows. Keep your back flat. Contract your abs and hold for 30 to 90 seconds. Then lower and repeat twice more.

3. Seated Abdominal Twists -- Sit on the floor with your knees bent and feet placed hip-width apart, flat on the floor. Hold the medicine ball out in front of you. Then twist all the way to the left and place the ball behind you. Quickly twist to the right to retrieve the ball. Do this 12 times and then repeat on the other side.

4. Stability Ball Crunch -- Sit on a stability ball with your feet firmly on the ground about hip-width apart. Walk your feet forward, rolling your torso down behind until your thighs and torso are parallel to the floor. With fingertips by your ears, curl up into an abdominal crunch. Do two sets of 20 repetitions.

Get more tips from Gina Lombardi and other experts in our summer shape-up calendar.

Your home the gymnasium

fitlist — Tue, 08 May 2007 21:53:00 GMT

By Kathy Kaehler

Getting in shape seems to be more of a challenge these days than ever. With busy schedules plus the expense of a gym membership, and the gas to get there, it’s no wonder so many people never make it.

So why not skip the commute and work out right in your own home?

Some in-home fitness equipment can be economical. In fact, you might find some great deals at garage sales.

But you can do even better by following this simple routine that doesn’t cost a dime because it makes use of things you already have in your house or apartment.

All you need are the following items to get started:

*Stairs (if you don't have stairs, you can use a small step stool)
*Kitchen chair
*Masking tape
*Bath tub (if you don't have one, the kitchen chair will work)
*Sturdy wall with no pictures or wall hangings
*Coffee table or ottoman

*Laundry detergent bottles with handles (filled with enough water to allow you to feel the resistance when you do a biceps curl)
*One-minute egg timer

This workout can be done in 10 minutes. For a great 20-minute workout, run through it twice. Or, you can do it once in the morning and once before dinner. Exercise is cumulative, so every little bit adds up.

Here are the 10 activities:

1. Start with your kitchen chair to warm up. Sit down and stand back up. Do this for one minute.

2. Go to the stairs and start climbing up one step at a time. Go up and down 8 to 10 times. If you don't have stairs, use a small step stool. Position it next to a wall so you can place your hand on the wall for balance. Step up and down on the stool (up with the right foot and then up with the left foot, down with the right and then down with the left) for one minute.

3. Go to a wall and place your back against it. Your feet should be about one foot away from the wall. Now, slide down the wall until the hips are parallel to the knees. The knees should be directly over the ankles. Keep your back pressed against the wall and place your hands comfortably on the thighs. Hold this position for one minute using an egg timer. If you can't make the full minute, hold as long as you can.

4. Sit in the kitchen chair and hold detergent bottles, one in each hand. Curl them up toward your shoulders to work the biceps. Do three sets of 12 with a rest in between sets. Drink some water while you rest.

5. Place a three-foot strip of masking tape on the floor in front of you. Stand on one side of the tape and with both feet hop over the tape. Go back and forth for one minute on the egg timer. If you can't jump with both feet, hop one foot to the other foot. Once you get the hang of it you will progress to hopping with both feet. This is great for getting your heart rate up, burning calories, strengthening your bones and improving balance.

6. Go back to the chair and hold the detergent bottles again, this time extending your arms out to the sides. Raise them up until they are at shoulder level. Then return them back down to your sides. This exercise works your shoulders. If the weight is too much, pour out some water, but make sure you keep the same amount in each bottle.

7. Walk to the bath tub (or you can use the kitchen chair) and sit on the edge. Place your hands on the edge of the tub with your fingers hanging over the front edge. Pull yourself off the edge so you are supporting yourself with your arms. Lower yourself down and up by bending your elbows. Do three sets of 12. This exercise is for the back of the arms, the triceps.

8. Finish up the workout by getting on the floor near your coffee table (or ottoman). Place your feet on the table and lift your hips up off the floor and squeeze the hips and buttocks. Lower back down. You will feel this in the back of your legs. Do three sets of 10 lifts.

9. Keep yourself in the same starting position and place your hands behind your head. Lift your shoulders up off the floor and exhale as you lift, then lower. This is for your abs. Do three sets of 15.

10. Lie flat on the floor, arms stretched out and legs extended. Breathe in and out while you relax.

Feel like a slug? 5 moves to boost your energy

fitlist — Tue, 13 Mar 2007 20:42:00 GMT

By Kathy Kaehler

Sometimes I just feel like curling up on the couch and closing my eyes, or grabbing a diet soda to keep me going. But instead, a little movement is exactly what I need.

Research shows that even 5 minutes of physical activity can effectively boost your energy. So whenever you’re feeling sluggish, try this quick pick-me-up. It will help transport blood and oxygen to your muscles and your brain to revive your body.

Do each of the following exercises for 1 minute, and you should feel ready to tackle the rest of your day.

*Straight Leg Kicks. Stand tall with your feet hip-width apart, your hands on your hips. Kick your right leg in front of you to about hip height; at the same time, reach out with your left hand and touch your toes. Keep your abs pulled in tightly and your upper body upright. Repeat with the opposite leg and arm. Continue alternating sides for 1 minute. (If you can’t touch your toes on the first few kicks, reach as far as you can. As your body warms up, you should feel more flexible, so continue trying to touch them.)

*Touch Down Reverse Lunges. Stand tall with your feet hip-width apart. Step backward with your right foot and bend both knees into a lunge. Your left knee should be directly over your left ankle, your right heel lifted. Touch the floor with your right hand close to the inside of your left foot. Straighten your legs to return to the starting position. Repeat, stepping back with your left foot. Continue alternating legs for 1 minute.

*Butt Squat. Stand with your feet hip-width apart. Keeping your abs pulled in tight, bend your knees to lower yourself down into a squat, keeping your knees slightly in front of your ankles and your weight on your heels. Do 2 sets of 10.

*Triceps Dips. Sit on a sturdy chair with your hands on the front edge of the seat, fingers facing forward. Supporting yourself on your hands, walk your feet forward so your butt is just in front of the chair seat, knees straight. Your back should be close to the chair. Bend your elbows to lower yourself down toward the floor, until your elbows are just above your shoulders. Exhale as you use your arms to press back up to the starting position. Do this for 1 minute.

*Ab Pull-Ups. Sit on the edge of the chair with your hands wrapped around the sides of the chair seat. Lean back and extend your toes to the floor with a slight bend in your knees. Lean your upper body back into the chair. Exhale and tighten your abs as you curl your upper body forward and pull your knees in toward your chest. Return to the starting position. Do this for 1 minute.

Excerpted from Kathy Kaehler’s new book, “Fit and Sexy for Life,” due out March 20.

Heat things up with an at-home workout

fitlist — Wed, 24 Jan 2007 00:24:00 GMT

By Kathy Kaehler

Too cold for your usual outdoor routine? Then heat things up with a workout right in your home! Here are some easy ways to break a sweat without ever leaving the house:

1. Take to the stairs. Climbing stairs is a great way to strengthen your heart and legs. Try these variations:

*Take two stairs at a time for one flight and then one step at a time for the next.
*Turn sideways and go up the stairs one step at a time using the leg that faces the top of the stairs. Switch directions on the next flight.
*Start on one side of the steps and as you step up, step all the way to the other side of the next step up, like a zig-zag. Continue this until you reach the top.
*For a more advanced variation, hop up one step at a time.

These are all fun activities and you can do them one after another or just take a few flights at a time throughout your day.

2. Jump rope. This is a terrific exercise that you can do indoors to really work your arms, legs and heart. Skip, hop on both feet, alternate hops right to left, or get fancy and pretend you are a boxer and create some clever footwork. Any way you jump it, your heart rate will soar.

3. Build strength. You don’t need any fancy equipment for these strength exercises. Just grab a sturdy kitchen chair and you can do triceps dips, step-ups, sit-down squats and leg lifts (to the side and back).

4. Do calisthenics during commercials. While in front of the TV you can do this group of exercises to burn calories and tone your muscles:

*Do 25 jumping jacks.
*March in place 25 times.
*Do 25 abdominal crunches.
*Lie on the floor and place your feet up on your coffee table and do 25 hip lifts.

Fitting in fitness at the holidays

fitlist — Tue, 19 Dec 2006 20:45:00 GMT

By Kathy Kaehler

With all the hustle and bustle during the holidays, it can be easy to get your fitness routine off track. But while it may seem like there's no time for exercise, squeezing it in can actually help you feel more energized and better cope with the stress of the season.

Here are some strategies for success:

*Make appointments to exercise. Plan out your week, being sure to pencil in when and how you'll exercise.

*Get the family involved for some added fun. Play outdoor games like football, basketball, tag and hide-and-seek.

*Keep in mind that all physical activity adds up. So even on days when you can't make it to the gym or out for a jog, aim to fit in small bouts of activity. For example, park away from the shopping center door so you have to walk a ways. Carry your packages instead of using a cart. Rake the leaves or shovel the snow. Do some abdominal crunches or leg lunges in between phone calls.

Remember: If you keep yourself active throughout the holidays you'll feel less frazzled -- and more merry.

The Superman Workout

fitlist — Tue, 19 Dec 2006 06:53:00 GMT

By Gregory Joujon-Roche

Want to become a Man of Steel? While not everyone has the genetics to be as big and buff as Superman, we all can become stronger, faster and fitter.

This intense gym workout is designed to test your strength and endurance, so it should only be done once a week and only by regular exercisers who want to kick things up (Superman is no couch potato! If you're a beginner, start slowly and work your way up to this challenge.).

Here we go:

Warm up with the cardio of your choice (such as walking, jogging or biking) at a medium pace for 15 minutes. During the warm-up, check in with yourself, your breathing, your body. Get ready for the work ahead by getting centered and focused.

Now you're ready to do the Fancy 5: 5 moves, 5 sets, hitting 5 major body parts (chest, legs, arms, back and stomach).

Here are the 5 exercises:

1. Chest: Incline machine press, in which you push the weights straight out in front of you.

2. Legs: Squats, from a shoulder-width stance, holding a barbell across your shoulders, behind your neck.

3. Arms: Straight bar biceps curls, in which you start with the bar on your thighs and curl it up to shoulder height.

4. Back: Wide-grip machine pull-downs, in which you pull the bar down in front of your face, to your chin only.

5. Stomach: Incline weighted sit-ups, performed on an incline bench with a weight on your chest, not your stomach.

Aim for 5 sets of this sequence as follows:

Set 1: A warm-up round. Do all the exercises with light weights and go slowly. Rehearse what the motion feels like and focus on where your stability and power come from. Then go to the treadmill and do a 5-minute run on speed 5 at incline 0.

Sets 2-5: Head back to the weights. This time do 5 reps of each exercise at the heaviest weight you can lift. Really go for it! Your pace should be 5 seconds down and 5 seconds up. If you can't maintain the weight or stay in good form, you're pushing yourself too hard and should reduce the weight. When you're done, go back to the treadmill and increase your pace by .5. Control your mind and breathing. Think about how you can push yourself on the next set, not just with weight but with focus, controlled breathing and grace. By the fifth set, you should be close to complete muscle fatigue and running at speed 7.

Up, up and away!

The anywhere workout

fitlist — Tue, 19 Dec 2006 06:36:00 GMT

By Gina Lombardi

Getty Images File

As a personal trainer I am often faced with the dilemma of having no traditional equipment available for a client workout. Either the client doesn't want to shell out the cash for home equipment or a gym membership, or I may be on a film location or traveling with a client and can't bring equipment with me.

Here's a quick solution. This workout is as challenging as you want it to be and doesn't require extra "baggage." I call it the Magnificent Seven. Seven moves, 30 minutes, no equipment. Assuming you have no physical limitations this workout, which you can do a few times a week or even every day if you like, will leave you feeling invigorated and wanting more.

Start with a 5-minute warm-up (jogging, running stairs or doing jumping jacks).

Next, do this series of exercises one time through in sequence, then repeat two to three more times:

*The Lunge.
Stand with your feet hip-width apart, your weight resting more on your heels than on your toes. With your arms at your sides, your stomach tucked in and your shoulders squared, step forward with your right foot about one stride. As your foot comes down, bend both knees until your right thigh is parallel to the floor (your left heel will come up). Step back to the standing position, then lunge forward with the left foot to finish a rep. Do 10 to 15 reps on each side.

*Abdominal Crunch.
Lie on your back with your knees bent and your feet flat on the ground. Lightly rest your fingertips on the back of your head. Slowly curl your trunk forward, focusing on using your abdominal muscles to pull your head up, not your hands. Do 15 reps.

*Mountain Climbers.
Begin as if you were on a starting block for a footrace: both hands on the ground, right knee bent and slightly under your hips, your left leg straight out behind you. Keeping your hands on the ground, switch the leg positions with a hopping motion. Think of it as running place but with your hands on the ground. Moving each leg forward once counts as one rep. Do 12 reps on each side.

*Oblique Crunches.
Lie on your back with your knees bent, both feet off the ground, hands behind your head. Twist your torso up and toward the outside of your left knee with your right elbow. Immediately move towards the other side - left elbow towards the outside of the right knee. Do 12 to 15 reps.

*Six-Count Bodybuilders.
Count 1: Start in a standing position and crouch down so your palms touch the ground, elbows on the inside of your knees.

Count 2: In one movement, push off with your hands, legs and back straight behind you, into the "up" position of a push-up.

Count 3: DO a full push-up. Down for the count of 3 and...

Count 4: Push up for the count of 4.

Count 5: Jump back to the crouch position.

Count 6: Return to the standing position.

That's one rep! Do 8 to 10 reps.

*Back Extensions.
Lie face down with your hands under your chin. Without pushing off with your hands, raise your shoulders, chest, head and legs smoothly as far up as you comfortably can. Keep your neck in line with the rest of your spine. Hold for 4 seconds, then slowly lower yourself back down. Do 12 to 15 reps.

*Military Push-ups.
Position yourself with your palms on the ground, slightly more than shoulder-width apart, arms extended. Legs are straight out behind you, on your toes. Keeping your back straight, lower yourself towards the ground until your chest is close but not touching. Then push up until your arms are extended again. Don't lock your elbows. If you cannot complete one standard push-up, try the modified version by allowing knees to rest on the ground. Each time your client does the routine, attempt to the military version first until one is accomplished and progress from there. Do 15 reps.

Finally, stretch and cool down for 5 minutes.

Your total workout time should be about 20 to 30 minutes depending on how many sets you do. Rest periods should be taken as needed, but ideally try to go through the seven exercises in sequence before resting.