By Cara Kagan
Shorts season might be over, but that doesn't mean you're open to a little more thigh jiggle for the winter. Try these exercises that sculpt your front, back, and inner thighs from R. Marcus Minier of the Sports Club/LA in New York City.
Related: More Moves to Tighten Your Thighs
1. Bent-Knee Extension
Targets: hamstrings (back of thigh)
Lie faceup on floor with arms at sides, knees bent 90 degrees and heels shoulder-width apart on a stability ball. Lift hips toward the ceiling, being careful not to overarch back. Hold for 3 counts and lower. Repeat for 8 to 10 reps.
Related: Easy Circuits to Tone Your Trouble Spots
2. Seated Leg Raise
Targets: quads (front of thigh)
Sit on floor with your back pressed into a wall, legs extended in front of you with feet flexed. Raise right leg off floor as high as you comfortably can, keeping foot flexed. Lower to floor without touching; do 20 continuous reps. Repeat with left leg.
Related: 5 Exercises to Love Your Lower Body
Blog Posts by FITNESS Magazine
By Cara KaganRead More »from Get Sleeker Thighs in 4 Moves
By the editors of FITNESS Magazine
There are 168 hours in a week -- but you only need half a dozen of them to shape up and lose weight. Here, 10 ways to make the most of every minute.
Related: Get Fitter, Firmer, Faster! 18 Fitness Shortcuts
1. Just press "intense." Don't have that much time to work out? "Try high-intensity aerobic exercise or resistance training [working at about an 8 on a scale of 1 to 10], which can help you burn an extra 50 to 150 calories during the first two hours after exercise," advises Len Kravitz, PhD, a professor of exercise physiology at the University of New Mexico in Albuquerque. For cardio, incorporate several speed intervals; for strength training, do circuits.
Related: The Best Cardio Interval Blasters
2. Follow the new guidelines. The latest word from the experts at the American College of Sports Medicine: For minimum health gains, do moderately intense cardio (hard enough to break a sweat) for at least 30 minutes, five days a week, plusRead More »from 10 Ways to Go from Fat to Firm
- FITNESS Magazine | Healthy Living – Mon, Sep 26, 2011 5:16 PM EDT
By the editors of FITNESS
On her reality show, Could You Survive?, health-and-fitness guru Pamela Peeke, MD, teaches real women how to get fit enough to be prepared for anything. Here, she shares her get-fit strategies for surviving everyday life's biggest challenges, from couch potato syndrome to the hidden health risks in your pantry.
Related: The Hidden Benefits of Exercise
Health Risk #1: Your Couch
The Culprit: Your couch. "Our culture gives us every excuse not to move," Dr. Peeke says. "We're either glued to our computers, driving someplace, or vegging in front of the TV." And with every step we don't take, we get more and more out of shape.
The Fix: Work in a little exercise whenever you can -- do biceps curls while reading e-mail, get in some lunges while waiting for your laundry to dry. Or do as many bent-knee push-ups as possible. You'll strengthen five muscles at one time.
Related: Made-for-TV Workout: 5 Fast Exercises
Health Risk #2: Your Snacks
The Culprit: Your snacks.Read More »from America's Biggest Health Threats (and How to Overcome Them)
By Jennifer Matarrazo
Your exercise regimen doesn't have to take over your life. Getting the fitness result you want-whether it's losing weight or reshaping your body-can be as simple as squeezing in an extra 30 seconds here or minute there. These fast, tiny tweaks to your program will help you rev your energy level, burn more calories and sculpt new muscle. Incorporate our one-minute workout boosters into your daily routine and say good-bye to flab for good.
Related: More One-Minute Better Body Tricks
1. Do a Kegel while you crunch.
Contract your pelvic-floor muscles-the ones that you use to stop the flow of urine-as you lift and lower. "This will help you recruit more of the entire abdominal group and make the muscles work harder," says Michele Olson, Ph.D., a professor of exercise physiology at Auburn University in Montgomery, Alabama.
2. Close your eyes on the ball.Read More »from 8 One-Minute Better Body Tricks
"Doing abdominal moves on a stability ball
By Maura Kelly
Organic forms of selenium, a trace mineral in plants and grain-fed animal protein, may guard against breast cancer by normalizing the body's circadian rhythms (the internal clock that regulates how many estrogen receptors -- often linked to the disease -- your cells produce). Get your beneficial daily dose, 55 micrograms, with the selenium-rich foods here and double down on their other health perks.
Related: Shop for a Cause: BCA Products
3 ounces light, canned in oil: 65 micrograms selenium
Also contains: B6: helps the immune system Niacin: lowers cholesterol
Source: Helmut Zarbl, PhD, Robert Wood Johnson Medical School in Piscataway, New JerseyTry these healthy recipes:
How to Fight Breast Cancer at Any Age
4 ounces, cooked: 43 micrograms selenium
Also contains: Iron: fights fatigue Protein: builds muscleTry these healthy recipes:
Read More »from 4 Foods That Fight Breast Cancer
By Ayren Jackson-Cannady
For every mile we log, we exert about 200,000 pounds of pressure on each foot. Here's how to injury-proof some of your favorite pairs.
The narrow shape can crowd toes, leading to a bunion (enlargement of the bone around the big toe) or hammertoes (when digits bend), says Marc A. Brenner, DPM, a podiatrist in Glendale, New York.
Search for peep-toes that have a wider toe box. Hint: You should be able to wiggle your toes in various directions -- up and down and side to side.
With no arch support, your tootsies can expand, stretching their ligaments and causing pain and possibly heel problems, says Suzanne Levine, DPM, a podiatric surgeon in New York City.
Before you buy, feel inside to make sure the bottoms have padding around the arch. No cushion? Slip in a pair of orthotic insoles for immediate comfort.
Even a low heel (think one inch) can increase pressure on the bones in the balls ofRead More »from 4 Ways to Injury-Proof Your Shoes
By Jenna Mahoney
Eat right, look younger -- it's as simple as that. Here are 7 superfoods that may help erase lines and turn back time.
Related: What's Your Skin's "Real" Age?
Best for Softening Skin: Pomegranates
Why they work: This fruit is packed with vitamin C, which helps guard against the wrinkling effects of sun damage. Plus, says Debra Jaliman, MD, an assistant professor of dermatology at Mt. Sinai School of Medicine in New York City, the juice in pomegranate seeds contains both ellagic acid and punicalagin. The first is a polyphenol compound that fights damage from free radicals; the second is a supernutrient that may increase your body's capacity to preserve collagen, the subdermal connective tissue that makes skin look smooth and plump.
Serve yourself: A cup of pomegranate seeds -- not just juice -- every week, suggests Jackie Newgent, RD, a nutritionist based in New York City.
Best for Smoothing Fine Read More »from The Wrinkle-Free Diet
By Hallie Levine SklarRead More »from 8 Proven Ways to Beat the Common Cold
Every 32 seconds someone in the U.S. catches a cold. That means the highly contagious virus is literally everywhere -- from doorknobs to elevator buttons to the handle on your cart in the supermarket, where it can live for hours, says Neil Schachter, MD, medical director of the respiratory care department at Mount Sinai Medical Center in New York City and author of The Good Doctor's Guide to Colds & Flu. We know you've heard a million and one tips for avoiding these nasty germs -- the key is figuring out what works and what is a waste of time. Here, straight from the medical lab, healthy advice you can really trust.
#1: Drink Hot Tea
A Harvard study shows that sipping tea may boost your body's defenses against infection. Researchers discovered that the blood cells in tea drinkers' immune systems responded five times more efficiently to germs than the blood cells of coffee drinkers. That's because tea contains a potent class of chemicals called catechins, which
By Tracy Teare
Follow our foolproof shortcuts to whip your body and motivation into shape.
Related: The Top 10 Exercises for Every Body Part
Quick Weight-Loss Tips
Use these secrets and start peeling off the pounds.
- Fire up your metabolism with intervals. One study found that doing 10 four-minute speed bursts with two minutes of slow walking or cycling after each (60 minutes total) three times a week upped the body's ability to use fat as fuel during exercise by 25 percent after six weeks. "Shoot for an eight or nine on an intensity scale of one to 10, where 10 is an all-out sprint," says lead researcher Christopher Perry, PhD, an exercise physiologist at the University of Guelph in Canada. Related: The Metabolism-Boosting Workout
- Crack an egg for breakfast. Go for a little extra protein first thing in the day and your brain will stave off the munchies later on, according to the latest findings from the University of Missouri-Columbia. Former breakfast skippers who ate a
By Jenna BergenRead More »from Why You May Not Need to Lower Your Sodium Intake
Is salt the enemy? Maybe not. If you're a healthy, active woman, you may not have to limit your sodium intake -- despite all the government warnings. Here, surprising facts that will shake up your diet.
Related: The 10 Unhealthiest Diet Foods
Fact #1: Sodium Keeps You Healthy
Despite the bad rap it gets, "sodium is critical to maintaining every cell in the body," Dr. Appel says. "But we don't need very much of it," he adds. The mineral helps control your heart rate, aids digestion, and keeps you hydrated during exercise, among other things. Recently an analysis of data from more than 19,000 men and women in 33 countries over more than 20 years found that people consistently consume an average 3,000 to 4,800 milligrams of sodium every 24 hours. "We think this range may be the amount the body requires to be at its healthiest and assure the best blood flow to critical organs, including the brain, heart, and kidneys," says study coauthor David McCarron, MD, an adjunct