Get on the Ball: Upper Back Lifts

We devote much of our strength training sessions to our arms, abs, and legs, but not a ton of attention is paid to our backs. Not only is a sculpted back sexy, but strengthening those muscles can also prevent back and neck pain, and make running and other physical activities easier. Grab an exercise ball and give this effective exercise a try when you read more. Lay your belly on a ball and find stability by spreading your legs wide and planting your toes on the floor. Bend your elbows and gently touch your fingertips to the back of your head. Keep your arms strong and resist the urge to rest your hands on your head. Take a breath in and as you exhale, raise your upper torso as much as you can so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs. This counts as one rep. Complete three sets of 12 to 15 reps.

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Get on the Ball: Upper Back Lifts

The Diets That Time Forgot

A hundred years ago, women’s waists were 10 inches smaller, and the average man was 20 pounds lighter. Most people died of infectious diseases such as scarlet fever and cholera. But today, self-inflicted deaths such as heart disease caused by obesity are to blame. What tricks did our ancestors know that we’ve forgotten about? Historian Sir Roy Strong set out to find out with nine overweight volunteers. In the British reality show The Diets That Time Forgot , the participants were split into three groups, with each team following a different diet and fitness regime from the past. Victorian Diet known as the Banting Diet (1860s): a diet of mostly meat and low in carbs, strict portion sizes, no beer, no sugary foods, similar to the Atkins Diet Edwardian diet known as the Chew Chew Diet (from 100 years ago): allowed to eat whatever they want but must chew each bite 32 times. Whatever food didn’t slide down the throat when the participant tilted their head back had to be spit out. 1920s diet known as the Lulu Diet (from 80 years ago): calorie-controlled diet consisting of mostly fruits and veggies, only 1,200 calories a day The nine participants moved into a magnificent Victorian country home for 24 days and wore clothes from the period of the diet they followed, including waist-cinching corsets and thigh-squeezing girdles. Aside from their strict diets, they also underwent bizarre fitness plans that included posture lessons, ice cold baths, and military drills. Did these diets from the past work? You can find out by watching the six-episode series yourself. To see a video clip of the show, read more.

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The Diets That Time Forgot

Warm Up For Yoga? You Bet

I am a big fan of vinyasa flow-style yoga, but in a typical yoga flow class you do anywhere from 20 to 40 yoga push-ups, as my favorite instructor calls the vinyasa , or the link between poses. Needless to say, all those chaturangas really work your upper body. This is why I like to warm up a bit before yoga to lubricate my joints and prime my wrists to take some weight. Here are a few moves I like to do before stepping into my first downward dog: Wrist figure eights : Begin with your elbows bent and your hands in front of you, like you were holding a tray. Begin to draw sideways figure eights with your hands allowing your wrists to move. The palms will alternate between being up and down. Reverse the direction of circling after 10 to 12 reps. Push a wall : Start with your hands in loose fists just below your shoulders. Spread your finger wide as you push an imaginary wall away from you, feeling the power of your arms from your shoulders to your fingertips. Bring your hands back to starting position and repeat 10 times. I have two more moves for you, so keep reading.

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Warm Up For Yoga? You Bet

Speak Up: Preventing Weight Gain When Dating

When you first start dating someone it’s an exciting time where you’re spending a lot of time together. The problem is, those times together include going out to eat, catching coffee and dessert, and sharing bottles of wine. You’re also more likely to skip out on your regular workouts in exchange for hours of cuddling on the couch. All this can translate to numbers going up on the scale, so tell me, what are your tips on avoiding weight gain when dating?

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Speak Up: Preventing Weight Gain When Dating

I Don’t Buy It: Yukon Ultimate Fitness Object

First of all, nice creative name. Ultimate Fitness Object ? Sounds amazing, doesn’t it? So amazing that I bet you want to order one immediately! Ha, yeah right. Made up of two push-up floor bars and a padded skateboard for your knees, this product definitely promises results - a trimmed waist, hips, and buns, increased flexibility, and a toned upper body. You just sit your knees on the pad and swivel around to tone your arms, legs, and abs. It vows to give you better results without back pain as compared to similar types of equipment on the market. I’m not doubting that the Yukon Ultimate Fitness Object will tone your muscles, but with the high price tag of $100, why spend the dough when you have a whole array of free strength training moves at your fingertips? It’s just as easy to do sets of push-ups , crunches, and squats as it is to hop on this Fitness Object, but you won’t have to spend a dime. If I were you, I’d save my moolah and buy a less expensive and more versatile piece of strength training equipment such a kettlebell, a weighted ball , or resistance band.

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I Don’t Buy It: Yukon Ultimate Fitness Object

Weigh In: How Do I Stick to a Healthy Diet?

A FitSugar reader needs your help. She’s got a case of the Winter blues and is falling off the healthy diet wagon. Can you offer her any advice on how to get back on? Dear Fit, I’d like to know what other readers do when they’re in a funk, food-wise. After the holidays, I got in shape for a trip I took, but since then I’ve been eating more crap and feeling a little sorry for myself. I’m also feeling blah because of the Winter weather. I know that when it comes down to it I can be healthier but I’m just not feeling it right now. What does everyone do when they need motivation to eat better? I have been keeping up with my exercise pretty well, which is probably why my clothes don’t feel too tight, but I don’t feel like I am on my game. - A Case of the Winter Blues Are you also thinking about your health goals for the new year or need advice about your goals from fellow readers? Join our Get Fit For 2010 community group and write a blog post about it. By participating, you’ll be entered into the drawing for our weekly giveaway of a $100 Nike gift card as well as an awesome grand prize . If you want to keep your post anonymous from other readers, private message me here instead.

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Weigh In: How Do I Stick to a Healthy Diet?

Swimming Tip: Mind Your Hands

I have been swimming for pleasure and exercise since I was a kid, but working with my Equinox swim coach Hannah, I am learning the devil is in the details. And those details extend all the way down to your fingertips. Swimming is really technical: along with breaking down my freestyle stroke, from my breathing to my head placement, I have been working on my hands. Here are a few tips Hannah has taught me that I wanted to share with you. With your elbow high, you fingers enter the water like your hand is diving into a mail slot as you reach out and long. Put pressure in your fingertips as you begin to catch the water as soon as you begin to pull. Your fingers should be neither spread apart or clamped shut. Think of your fingers as being straight yet relaxed.

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Swimming Tip: Mind Your Hands

Strike a Yoga Pose: Handstand Scorpion

There are so many variations of scorpion pose like Locust Scorpion and Forearm Stand Scorpion , but Handstand Scorpion is my favorite. It’s one of the most challenging poses you can try because it requires the three zingers - balance, strength, and flexibility. Sanskrit Name: Vrschikasana B English Translation: Scorpion B Pose Also Called: Handstand Scorpion To learn how to do this pose read more. I know this pose is insanely difficult, so if handstand isn’t happening for you quite yet, practice this pose in front of a wall . Begin in Downward Facing Dog . If you’re in front of a wall, place your fingertips 15 inches away from the wall. Walk your feet as far as you can toward your hands. Lift your right leg in the air, coming into Three-Legged Dog . Bend your left knee slightly and jump off the ball of your left foot, coming into handstand. Find your balance and slowly bend your knees, arching your back and lowering your toes toward the top of your head. If you’re in front of a wall, lean the tops of your feet into the wall and inch them down toward your head. Hold this pose for five breaths, then straighten your legs up to the ceiling and lower them back into Down Dog.

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Strike a Yoga Pose: Handstand Scorpion

Strong and Courageous: 10 Celebrity Breast Cancer Survivors

In honor of October being Breast Cancer Awareness Month , FitSugar pays tribute to some of the celebrities who fought their breast cancer in a very public way. We applaud the courage of these women and the efforts they have made in speaking out for the cause. View Slideshow ›

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Strong and Courageous: 10 Celebrity Breast Cancer Survivors

Definition: Crimping

Crimping is a type of hold used in rock climbing that relies only on the fingertips for support. It’s characterized by the hyperextension of the first joint in the fingers and a contraction of the second joint. An easy way to picture this is to visualize your fingers bent at your first knuckle while grasping onto a small edge. As a rule, the technique is best used on holds that are no deeper than an inch to avoid unnecessarily stressing your tendons. Source: Flickr User A_E_P

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Definition: Crimping

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