Fitness Videos

Plank Heel Lifts for a Total Body Burn

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a plank heel raise that is perfect for any fitness level. I love planks. For one, a plank is a total body exercise that really works everything from your head to your toes. Two, there are about a thousand different versions of planks, each that can target specific muscles more than the rest to create a fully customized fitness routine. And three, is that performing a plank isn’t very time consuming. Most people need between 90 seconds to three minutes in order to reap the benefits of various plank exercises.

So with all that said, let’s dive into this exercise! With this workout you’re really getting a big bang for your buck. Plank exercises work the abs, glutes, chest and back muscles. So this one exercise is a great way to hit several muscle groups at once! However, by adding in the addition of the heel raise we are targeting the glutes and legs to further enhance the muscle growth to these areas- and muscle growth means lean, toned and sexy muscles!

How to Perform a Plank Heel Raise Exercise (Beginner Version):

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Come up onto your elbows and toes with your back and straight as a board. Keep the elbows directly under your shoulders and your core tight and engaged.
  3. When you are ready, bring the right leg up and towards the ceiling as far as you can and hold this position for 1-2 second.
  4. Pro Tip: The slower you bring the leg up and down the more intense the exercise becomes, and the more muscle growth you will get from this exercise.
  5. Bring the right leg back to the starting position.
  6. Now repeat this process with the left leg.
  7. Continue alternating legs for 10 reps and for 3 sets. Alternatively, you can set a timer and repeat steps 1-5 for 30 seconds to 1 minute as one set, and repeat this set for 3 more times.

How to Perform a Plank Heel Raise Exercise (Advanced Version):

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Come up onto your hands and toes with your back and straight as a board. Keep the hands directly under your shoulders and your core tight and engaged.
  3. When you are ready, bring the right leg up and towards the ceiling as far as you can and hold this position for 1-2 second.
  4. Pro Tip: The slower you bring the leg up and down the more intense the exercise becomes, and the more muscle growth you will get from this exercise.
  5. Bring the right leg back to the starting position.
  6. Now repeat this process with the left leg.
  7. Continue alternating legs for 10 reps and for 3 sets. Alternatively, you can set a timer and repeat steps 1-5 for 30 seconds to 1 minute as one set, and repeat this set for 3 more times.

hi5.jpg

My recommendation is to perform this exercise along with your lower body workout routine get the best results. If you have any questions please feel free to reach out to me and I would be more than happy to answer them for you!

I love this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s