That's Fit

It's that time of year. We can't wear sweaters that hang low and cover our rear-ends anymore. Shorts and swimsuits draw some attention to parts of our body that, well, we might rather nobody pay attention to. AOL Body has a series of exercises designed to help you get a better backside:

• Hydrants. Kneeling on your elbows and knees, you'll alternately lift legs to the side.
• Bridges. Lying on your back with your knees bent, you'll tighten your buttocks and lift your backside from the floor.
• Squats. Standing with feet hip-width apart, you'll squat down (as if sitting on a chair) and slowly stand back up.
• Sumo Squats. Standing with feet a bit wider than hip-width apart, hold your arms out and in front of your chest. Squat low enough for buttocks to drop below the knees.

Check out AOL Body's slideshow for photos and details on each exercise.

I was able to coax my littlest guy into a jog stroller recently so I could walk the hilly streets in my neighborhood, but I'm not always so lucky. Usually, he bucks the system and refuses to tag along. He and his brother don't love the gym childcare center either. And when I hop on my treadmill at home, it's like an invitation for my guys to start making demands -- they want snacks, want to play a game, need help with something or other -- and if they're not making demands, they're fighting, which isn't too conducive to focusing on exercise. Needless to say, kids and exercise are not always compatible in my house, unless I find a way to combine the two without being so obvious about it. The other day, I found a way.

We were all playing in the back yard when it hit me. My back yard is perfect. It's big, it's fenced, and my kids are completely content in their little slice of nature. Just then, I started squatting. So did Joey, my seven-year-old. Then I did some lunges. I started mid-yard and worked my way all the way to the fence and back. Joey led the way, knocking out his lunges with a speed I've never known. Then I did some leg lifts and used our sliding glass door as a mirror -- I could see my reflection clearly and watched my form the whole time. I'd lost Joey as a workout partner by this time -- he transitioned into a Spiderman game -- but I kept at my workout until my legs felt like Jell-O. The next day, I felt every move I'd made.

Now that I've given this back yard thing some thought, I realize I can do some BOSU work out there too. I can hook my resistance bands to the swing set, lift my light little weights out yonder, even run mini-laps in the grass -- all while my kids romp around in the great outdoors. If I feel an extra jolt of energy, I can join in the Spiderman games too.

If you're not doing squats during your workout, start today. Hell, start now. Stand up from your computer, lock your hands behind your head, and bang out a set of squats. Finished? Good. Now ask yourself, Do I perform this superb muscle-building and calorie-burning exercise properly?

A proper squat -- whether performed with a barbell bent from a Herculean load of 45 pound plates planted across your back, or with nothing more than your own body weight -- requires keeping your head up and a natural arch to your back. It also means lowering yourself to the correct position at the bottom of the movement. Thighs parallel to the floor is the way it's commonly described, but this isn't exactly clear enough.

Squat down right now. Look at your thighs. Are they parallel to the floor? If so, which part is -- the bottom or the top of your thighs? Ahh ... therein may very well lie the problem. Most times, people go by the position of the bottom of their thighs (nearest the knee) when determining that their legs are parallel to the floor. However, in this position you'll notice that the tops of your thighs are still somewhat angled and therefore not parallel with the floor.

If I'm trying not to strain my abdominals -- which is exactly what I'm trying not to do -- there's really not much I can do, reports Fitz, because everything I do, from grabbing a plate out of the cupboard to squatting to lunging, will tax my abs.

"Just relax," says Fitz, who is sure my legs will resume their shape once I hit the pavement again -- and incorporate these easy leg moves into my routine: Squats, lunges, anything Jane Fonda inspired, and a few ballet plies too.

Deep breath. Relax. Two weeks and counting.

When we hear about our core muscles, a number of fairly specific exercises come to mind. Chances are, your mind is shuffling through at least four or five of them right now. Well, if you really want to work your core, you might be better off skipping those exercises and instead focusing on two traditional weightlifting exercises: weighted squats and deadlifts.

Just in case you were wondering, no, the source of this information was not some musclehead magazine. In fact, it was actually Women's Health that pulled information from a recent study published in The Journal of Strength and Conditioning Research.

According to the article, weighted squats and deadlifts strengthen the core muscles 50 to 70 percent more than Swiss ball exercises. So, rather than always concerning yourself with "working your abs" -- as is if they were a separate entity, try working your entire body with these compound lifting movements.

When you're stuck in a rut sometimes all you need to do to get back on track is to switch things up and try something new. I've tried a lot of different ways to workout, like with a stability ball, resistance bands, free-weights/dumbbells, a stepper, etc, but here's something I have yet to try: a workout using a foam roller.

Foam rollers can help with strength, balance, and even stress relief. Foam rollers themselves are very similar to the foam "noodles" kids use in swimming pools, but they're thicker and shorter. The primary benefit of adding foam rollers to your workout is an increase in calories burned and better core strengthening due to the balance challenges added to traditional moves like squats, arm exercises, and even massages. Try some of these foam roller moves from Alive.com and see if you don't feel muscles working that you didn't know you had!

A few years ago I took a tumble down a flight of stairs. It was my third day at a new job and I was carrying a couple of boxes, not using the handrail, walking down a flight of unfamiliar steps, and wearing high heels. Smart? Nope. Graceful? Absolutely not. Humiliating? You betcha. I unfortunately messed up my knee pretty badly. The worst of the injury healed, but I've been left with a weak knee ever since and it does limit the activities I participate in.

This tool has some simple steps for stronger knees -- to help prevent injuries, regain function, and reduce pain. Exercises include the modified squat, step up, toe stand, knee extension, and hamstring curl. I'm going to give them a shot to see if I can get my gimpy knee back in shape. How about you?

Looking to start resistance training but not ready to join a gym? No problem. An easy solution is to purchase some basic home fitness equipment, such as a set of dumbbells, a weight bench, and a Swiss ball. But, if you're also trying to tighten your financial belt, you may not have the disposable income for these purchases right now. Again, no problem.

One option is to create a no-budget home gym. I outlined some easy ways to do this in a previous article. But, if cutting PVC pipes to size and filling buckets with sand isn't really your speed, don't fret; you're still not at an impasse. That's because, whether you realize it or not, your own body weight is usually more than enough resistance to provide you with a killer workout.

Here are three exercises you can do without joining a gym, buying fitness equipment, or even pulling a Macgyver and makeshifting it:

1. Push-ups. Quite frankly, push-ups are one of the best upper-body exercises you can do, even if an entire gym full of weights are available. Use proper form and technique, which includes keeping you hands just slightly farther than shoulder-width apart. If standard push-ups are too difficult for you at this point, try modified push-ups (knees on the ground).

2. Squats. You don't need a barbell, stacked with 45-pound plates, bending across your back to benefit from this great lower-body exercise. Stand with your feet shoulder-width apart and with your hands either on your hips or stretched out directly in front of you. Lower yourself slowly until your thighs are parallel to the floor, hold in that position for a second, and then rise quickly back to the starting position.

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz. I have a question in regards to squats and lunges for working out. I am 29 years old and last year I was told that I had arthritis under my knee caps, so I should no longer do squats and lunges as part of my work outs. Is there a way to modify these exercises or something else that I can do that is just as effective? Thanks, Mindy

A. Hello Miss Mindy. Great question. Arthritis can be very frustrating, and I'm sorry you're having to deal with it! Squats and lunges are specifically stressful to a fragile knee, because they require you to place about 100% of your body weight on them while performing each exercise. Not a good idea when the knee is already sore.

This winter, I intend to hit the slopes a few times, either skiing or snowboarding. I grew up near the mountains and was skiing shortly after I was able to walk. The chance to head the the hills was always the bright spot in a bleak winter season for me, and though the business of being a grown-up has put a bit of a damper on my sportiness in the past few years, I'm going to try to re-capture that love of my youth. After all, when you live in a place where winter takes up the majority of the year, it's nice to have something to look forward to, right?

But skiing and snowboard--and whatever winter sport you choose, be is snowshoeing, skating or whatnot--requires strong legs. Plus, I've had problems with my knees in the past and I'd like to strengthen the muscles around them to prevent any chance of injury.

There has always been a debate amongst muscleheads regarding the single-best exercise a person can perform. Invariably, it always comes down to the same three choices: The Bench Press, The Squat, and the Deadlift. Each incorporates a number of major muscle groups, and each should be a part of everyone's workout in some way, shape or form. Unfortunately, the muscleheads of the world won't accept that as an adequate answer. They want to know which of the three is THE BEST, and they're not exactly the type of people that you want to make wait.

Often, we provide workouts designed to work certain parts of your body -- abs, biceps or leg, for example -- but what's the best workout routine if you want to tone your entire body? The folks at eDiets have put together a total-body workout. Here's what it entails:

• Squats for legs
  
• Lunges, also for your legs
  
• Chest press, for your chest
  
• Dumbell reverse lat row, for your back
  
• Lateral raise for your shoulders
  
• Bicep curl, for the biceps

Are these all exercises that you do on a regular basis? They're part of my routine, and perhaps you should make them a part of yours too. What do you think?

A reader commented on my post The Core: All it's cracked up to be with a question about the specific exercises I mentioned -- push-ups, pull-ups, dips, squats, lunges, touch-downs, and planks. He wanted to know how to do some of these since the names themselves are not so self-explanatory. Since I neglected to include the how-to details, I'm back, this time to clue you in on how exactly to strengthen that core of yours. Here goes.

Most of you probably know how to do push-ups, but click here for a refresher. As for the rest, you can find them by clicking on the name of each exercise. The only one I've omitted is the touch down. When I find a good tutorial link, I'll pass it on. For now, though, the following line-up will keep you plenty busy -- and plenty fit too.

Pull-ups
Dips
Squats
Lunges
Planks

For more how-to tips for almost every exercise imaginable, visit this site.

Just because you're stuck in your tiny apartment or a small hotel room, doesn't mean you have a built-in excuse to not work out. Small spaces are good places for getting in your daily exercise too. Courtesy of Go Workout Mom, here are some ideas for working out wherever you may be:

• Jogging in place
• Jumping jacks
• Squats and pliés
• Push-ups (wall ones work good if you don't have the floor space)
• Tricep push-ups (Use a chair or bench)
• Bicycle crunches
• Jump rope (even if you don't have a rope, this can work; mimic the movements of the hands and feet)

For more inspiration and to read the full workout, check out the original post. And remember, the two perfect accessories to a home or on-the-go gym is a resistance band and a pair of running shoes.

How do you keep up your routine in a small space?

I'm big on activities that kill two birds with one workout. And one of my life goals is to actually have moments of being "fun mom," so I like to look for ways to combine exercise with playtime. Here's my five best kid-exercises that require no equipment except a hyped up small child or two.

1. Piggyback rides. Don't just walk, run, and see if you don't get at least a little sweaty.

2. Freeze tag. When you get frozen hold a squat position or plank. Then run like the wind when you are it. And don't hang out at base.

3. Airplane. Lay on your back, hold your child's hands, and pull them onto the bottoms of your feet. Now bend and straighten your wings. Junior's flying while your legs are dying.

4. Blurty sit-ups. Get in sit-up position, and have your kid stand between your feet. When you sit up, blurt them on the belly. Fun ensues.

5. Squat to press. Hold your child by the waist, and squat down. Then stand and lift your kid (using good form, please!) If you have a small enough child, straighten your arms and press them into the air. Repeat until your child is tired or you are toast, whichever comes first.