Healthful Bites

I adore a good lunge. They’re just challenging enough and target your major muscle groups while moving so your heart gets a workout too. Experts agree: One noted in a FITNESS Magazine article named the lunge as one of the top nine most effective toners since it hits your leg and butt muscles at the same time.

You don’t need any fancy equipment for this super-strengthening exercise (so it’s ideal if you’re gym-less and stuck in your house all weekend, thanks to a certain fierce female we shall leave unnamed)! But to try these variations, grab a pair of medium-weight dumbbells and a stability ball.

If you were homebound this past weekend, how did you stay fit? Besides a few lunges, I tried a couple new workout DVDs and relieved my cabin fever a bit with a trip to the treadmill in my apartment building gym.

Think of today’s video as the advanced track of our basic strength favorites: squats, shoulder presses, lunges, push-ups and planks. We’re fusing these together for an effective, fun workout!

You’ll need a set of medium-heavy dumbbells (you can probably handle a slightly heavier pair on the clean and press than the other two moves) and just a bit of free space. A couple pointers:

• Bend your legs a bit to “get under” the weight as you rack it at your shoulders in the clean and press. This will help you power the dumbbells above your head, and will keep you from locking out your knee joints.
• Try to keep your hips as steady as possible during the plank rows.

What moves are you tired of and searching for a new spin on?

Truth: I was one of those who where feeling overwhelmed with British wedding news over the past few weeks, and up until Thursday, would readily admit that I was anxious for it to be over. But the moment I saw Kate’s dress and the happy couple at the ceremony on Friday, I was won over!

Inspired by the royal event, today’s workout is based on the curtsy lunge. Don’t worry, you can skip the skirt for these :) No equipment is needed, so just find a little open space, bring your balance and get ready to tone those lower body muscles while also challenging your heart.

If you watched or followed the royal wedding festivities online, what was your favorite part, outfit or wacky hat?

We’ll keep it short and sweet with today’s post and let the moves do the talking!

Grab one medium-weight dumbbell, a chair (or something sturdy to lean on) and a little free space for these three exercises that will strengthen your legs, glutes and calves. They’re fun new spins on the classic lunges and calf raises that will bring variety to your lower body toning routine. Special focus: Inner and outer thighs. Who doesn’t want to challenge them?

Begin with 12 repetitions of each exercise per leg, and increase the weight you’re holding (or add some, in the case of the side lunge) to add intensity!

Having strong stems is important for your everyday activities, keeps your metabolism humming (thanks to those large muscle groups) and, of course, makes your legs and booty look great in a pair of jeans. Today, I have three new exercises that will strengthen your lower body, even without weights. Check out the video for:

• Plies with heel lifts
• Curtsy lunges
• One leg sit and stands (a lot harder than they look!)

And when you’re feeling extra buff, add a pair of dumbbells to the plies and lunges, and one dumbbell or medicine ball to the sit and stands. 

What is the move, for you, that is way more challenging than they seem to be?

Lunges are one of my top toning choices for the lower body. Whether they’re jumping, static, walking or even with plates, you feel the burn soon after you start the exercise! Love them or hate them, lunges are fabulous for toning your glutes, quadriceps, hamstrings, hip flexors and calves.

Some people dread repeating the traditional lunge ad nauseum…so today I’m introducing three new ways to spice up your lunges! Grab a pair of medium-heavy dumbbells, a chair/step/weight bench and a large open space for these moves. Remember to keep your bent knee right above your heel when lowered in the lunge. To add an additional challenge to the one legged lunge, balance your back toe on a stability ball! 

By the way, did anyone else notice the visual tricks that make it look like I have one leg during those balancing lunges? Crazy camera angles ;)

What are the exercises that you love to hate (meaning, a move that is difficult, but you know is effective)? Mine: a squat with an overhead press. Those get me breathing and my muscles burning!