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Feel the Burn! 7 Ways to Work Your Body With Squats This Summer

Posted By Emily Bibb on Dec 4, 2013 at 8:29PM

Squats — you love 'em, you hate 'em, or you love to hate 'em. In any case, they are a simple, effective, and versatile move to have in your workout arsenal. Squats work your entire lower body: calves, hamstrings, glutes, quads, and lower back. They help prevent injuries caused by imbalance or overuse, and they also help with your balance. Whether you are new to the squat world or are bored with your normal workout, here are seven squat variations to add to your Summer routine.

— Additional reporting by Leta Shy

Source: POPSUGAR Studios

5 Barre Moves You Can Do at Home

Posted By Self on Aug 18, 2016 at 12:56AM

You don't even have leave home to tone your entire body — Self shows us five ultrasculpting barre moves for a lean, sexy bod.

You've likely heard of barre studios like Pure Barre, Bar Method, Barre3, FlyBarre, Xtend Barre . . . and the list goes on.

While each has an individual sculpting method and style, all focus on small, isometric movements combined with stretches to lengthen muscles. The technique stems from The Lotte Berk Method, an exercise developed in the late 1960s by German dancer Lotte Berk, and brought to the United States in the 1970s by one of her students.

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Today's workouts incorporate moves from ballet, yoga and Pilates, and use props like lightweights, yoga blocks, resistance bands, weighted balls and Pilates rings. Fun props, but many moves can be done without the extras.

For tips on which, we asked two New York City instructors Kara Liotta, Master Instructor and Director of Training at FlyBarre, and Kristine Storie, instructor and owner of Xtend Barre for their favorite no-equipment moves.

Flybarre's Wall Bridge Series

Works: Hamstrings

Lay on your back facing a wall with your feet up against the wall, toes pointed up. Make sure your knees are right over the hips. Press hand down flat on the floor beside you. Slowly lift the pelvis up and down, letting your hips come down about an inch from the floor. Perform this move for about 1 minute, then pulse at the top for 2 minutes, keeping the pelvis up at hip level and feet into the wall.

Challenge yourself: During this sequence, lift the toes just slightly off the wall, says Liotta, with the heels remaining firm into the wall to intensify the burn in your hammies.

Flybarre's Inner Thigh Leg Lifts

Works: Inner thighs

Lay on your left side, resting your head on your left arm or using your left hand to prop your head up. Bring the right leg across the left, so that the right knee is pointing toward the ceiling. Flex the left foot and lift the leg, taking tiny pulses upward. Make sure you are getting the whole thighbone up off the floor when you lift. Perform this for about 2 minutes on each side.

Flybarre's Rotating Side Plank

Works: Obliques, side waist

Start out in a forearm plank position, then turn your hips so they're stacked on top of each other, facing the left side, with your right forearm on the floor and the left hand on your hip. If you're laying on a mat, make sure your forearm is parallel to the edge of the mat. Pulse the hips toward the ceiling until you start to feel a burning sensation. Then, reach the top hand up and twist the body toward the floor, threading your top hand through the space between you and the floor, while maintaining your side plank position. Return to the starting position and pulse the hips upward, then repeat. After 2 minutes on one side, come back to a center plank and then turn to the other side.

Challenge yourself: When you're in side plank, lift the top leg up so that one leg is higher than the other, suggest Liotta. Stay like this for the duration of the exercise.

The Xtend Barre Passe Press

Works: Quads

With one hand, hold onto something for support, such the back of a chair or a countertop. Start in second position with your legs in a wider than hip-width stance and your toes turned out, then bend your knees into a deep plie, trying to get your thighs parallel to the ground. Then, come up to a figure four position, bringing the outside leg up, toe to knee, leg turned out. Keep the outside arm in 'high fifth,' or raised above the head.

Repeat for eight counts, moving from second position plie to figure four, then perform another set of eight with the inside foot in releve, or raised so you are on the ball of your foot. Repeat on the opposite side.

Challenge yourself: Storie suggests after performing the sequence, hold in second position plie, then raise both feet to releve and pulse for three-to-four sets of eight.

The Xtend Barre Back Attitude and Tendu Lift Series

Works: Glutes, quads, hamstrings

With two hands, hold onto something for support, like the back of a chair or a countertop, and face it. Bring your feet to first position, or heels together, toes turned out, and knees softly bent. Take the left leg back behind you into an attitude position, with the raised leg bent, keeping the leg as parallel to the floor as possible. Extend and bend the raised leg for 8-16 counts, then pulse the leg upward for 8-16 counts, keeping the leg out directly behind you. Finally, move to a curtsy, bringing the working leg behind standing leg, so that the ankles are crossed. Flow back and forth between curtsy and a figure four position for 2 sets of 8 counts. Repeat on the right side.

Challenge yourself: Perform the whole sequence in releve to increase thigh work in the standing leg, says Storie.

How to Work Out Like a Victoria's Secret Model

Posted By Leta Shy on Nov 26, 2016 at 8:32AM

Even if you won't be strutting down the runway in barely there creations (like everyone's favorite Angels will be doing tonight), nothing complements a killer holiday look more than toned, strong muscles. Take a cue from the Victoria's Secret Angels with all our 10-minute Victoria's Secret video workouts, all in one place.

  1. Full-body workout: Follow along with trainer Andrea Orbeck, who has worked with Victoria's Secret models Heidi Klum, Karolina Kurkova, and Doutzen Kroes, as she sculpts your entire body in this no-equipment, total-body workout.
  2. Bikini boot camp: It's time to kick it up a notch — this 10-minute bootcamp workout will have you sweating it off in time for your holiday plans.
  3. Arms, legs, abs: Whether you're toning up for a beach vacation or a trip down the aisle, this bridal arms, legs, and abs workout will build lean muscle where you need it most.
  4. Butt workout: Lift and shrink your backside with this 10-minute butt-toning workout.

Can't get enough? Watch more of our videos to learn the exercises favored by Victoria's Secret Angels Candice Swanepoel, Miranda Kerr, and others.

Look Amazing in Your Party Dress With This Ultimate Workout Guide

Posted By Leta Shy on Aug 18, 2016 at 12:50AM

It's that time of year — when everything seems to sparkle a little bit more, including your wardrobe. Outshine even the most sequined party dress with these workouts that will help you dazzle this holiday season. A few of these quick workout ideas will help you feel your confident best on New Year's Eve.

Sculpted Arms and Shoulders

Strapless styles call for sleek shoulder and arm muscles. Get them with these upper-body exercises:

Daringly Backless

Got your eye on a back-baring New Year's Eve number? You'll love these exercises that target those back muscles:

A Shapely Bum

Tight skirts show off your shapely backside, so give them something to look at with these exercises:

Long and Lean Legs

Showing off those gams? These exercises help tone and tighten your lower body:

Abtastic

Are you opting for a fitted dress or going all out with a crop top? A flat belly and sculpted abs complement any look:

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Don't Forget

A night on the town can be hard on your body. Do these stretches and exercises regularly to keep your energy up and the pains away:

Scorch Calories With 10 Minutes of Cardio

Posted By Anna Renderer on Dec 7, 2016 at 11:33AM

Can't get outside to go for a run? No worries — we've got you covered with this 10-minute calorie-scorching routine. Best of all — with no equipment required, this workout is completely excuse-proof. Press play, and get ready to hop, skip, jump, and punch your way through this quick sweat session.

My Holiday Fit List: 5 Essentials for A Healthy Holiday Season - FitBetty.com

Posted By Sarah Jane Parker on Dec 4, 2013 at 6:37AM

5 Essentials for a Healthy Holiday Season {My Holiday Fit List}

Mango Coconut Chia Pudding - FitBetty.com

Posted By Sarah Jane Parker on Dec 4, 2013 at 6:36AM

5 Essentials for a Healthy Holiday Season {My Holiday Fit List}

My Holiday Fit List: 5 Essentials for A Healthy Holiday Season - FitBetty.com

Posted By Sarah Jane Parker on Dec 4, 2013 at 6:33AM

My Holiday Fit List - stay on track this Christmas with @LornaJane and @SweatPink! #holidayfitlist #lornajane #fitapproach

5 Essentials for a Healthy Holiday Season {My Holiday Fit List}

Posted By Sarah Jane Parker on Dec 4, 2013 at 6:31AM

Check out my Holiday Fit List stay on track this Christmas with @LornaJane and @SweatPink! #holidayfitlist #lornajane #sweatpink

Sisterhood Magazine Christmas Giveaway and discount code- TheFitCookie.com

Posted By Sarah Jane Parker on Dec 3, 2013 at 6:02AM

The perfect gift for your teen daughter: Sisterhood Magazine! We're giving away a free 1-year subscription AND a discount code!

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