Fitness Videos

Quadruped Leg Circles for Beginners. Work those legs and your core!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level exercise called a Quadruped Leg Circle. This exercise can be a great starting point for a beginner because it will work the total body, but have an emphasis on the legs and core. The main thing to remember is to keep your back as straight as possible to not put unnecessary pressure on your spine.

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 and quadruped 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 leg circles 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!

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Why Do a Quadruped Leg Circle?
• Motor control is increased in the body by strengthening the hip adductors. This means that your body moves more smoothly and effectively when performing bilateral and unilateral movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
• Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
• The hip flexors and hip abductors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
• Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis and hip flexors at the same time- so you get more accomplished during your workout.
• Working on these muscle groups helps you build stability, strength and power in your upper body. This will allow you to have more functional mobility in your everyday life.
• This exercise emphasizes strength in the body and helps create toned muscles.
• Also the gluteus maximus, a prime muscle for hip extension, gets a good workout from this movement. The gluteus maximus is the largest muscle in the body, and the one most people are looking to shape and strengthen with the squat and deadlift. So just remember, strong glutes equal a shapely booty!

How to Perform a Quadruped Leg Circle:

  1. Come onto your hands and knees on a soft surface like a yoga mat. Make sure your knees are directly under your hips and your hands are under your shoulders.
  2. Keeping the core engaged and the back straight, extend the right leg out behind you and begin tracing small circles in a clockwise or counterclockwise motion.
  3. Perform the desired number of reps and then make circles in the other direction on the same leg.
  4. Bring the right leg back to the starting quadruped position.
  5. Now repeat this process with the left leg.
  6. 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.

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

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Cooking Shows · My Life

Nutrition Series Hiatus: Fey Fitness Life Update!

Hello everyone and thank you again for your continued patience with my intermittent posting to my nutrition series lately. There are a few big life changes going on for me right now that have lead to me deciding to put this series on a hiatus for the rest of May and the entire month of June.

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Here is what is going on (in a nutshell):

1. I am working hard to finish up my Pilates teacher training program.

2. We recently had two coworkers quit at work and I’m working seven days a week to help fill in shifts. This has left me with zero time for myself to do the things I normally enjoy doing- like the nutrition series.

3. In June I am moving to a different home and am currently spending what little free time I do have packing.

4. In June I am going on a business trip for five days and will not have access to my computer or the internet.

vgghh

So as you can see life is a little hectic for me right now. My goal is to jump back into my nutrition series once these life changes are complete and I can refocus on doing the things that I love.

Thank you again for your patience and understanding!

Cheers,

Fey

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

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

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

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Fitness Videos

No Fey Fitness Video Today

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Hi Everyone! Normally I would post a video today, but I’ve been working seven days a week for a few weeks now, and I really need a moment to rest. Thank you for understanding and I will see you all next week!

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

Fitness Videos

Intermediate Plank Knee Pull Ins

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level exercise called a Plank Knee Pull In. But not to worry, you don’t have to be perfect at this exercise right off the bat, practice makes perfect as we strive for proper form and achieve stronger, toned muscles in the process. If you find your shoulders feeling weak or aching as you perform this exercise, you can always place your hands on a sturdy, elevated surface such as a chair, bench or coffee table to keep the upper body elevated off the ground and make the move easier.

Fitness

Why Do a Plank Knee Pull In?
• Motor control is increased in the body by strengthening the hip adductors. This means that your body moves more smoothly and effectively when performing bilateral and unilateral movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
• Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
• The hip flexors and hip abductors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
• Motor control is also increased in the body. This means that your body moves more smoothly and effectively when asked to perform movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
• Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis and hip flexors at the same time- so you get more accomplished during your workout.
• Working on these muscle groups helps you build stability, strength and power in your upper body. This will allow you to have more functional mobility in your everyday life.
• This exercise emphasizes strength in the body and helps create toned muscles.
• Also the gluteus maximus, a prime muscle for hip extension, gets a good workout from this movement. The gluteus maximus is the largest muscle in the body, and the one most people are looking to shape and strengthen with the squat and deadlift. So just remember, strong glutes equal a shapely booty!

How to Perform a Plank Knee Pull In:
1. Grab two furniture gliders or fitness gliders and place one under each foot.
2. Come up into a plank.
3. Moving at the same time, bring both knees in to your chest.
4. Trying to move seamlessly, and keeping the rest of the body still, extend the feet back out to the starting position.
5. Continue moving in this manner for 12-15 reps and be sure to repeat for 3-4 sets total.

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 my website at FeyFitness.com .

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

 

Cooking Shows

Almost Done With Pilates Training Program!

Hi everyone,

For those of you who have been following along with my weekly nutrition series and seen that on some recent weekends I’ve had to postpone writing blogs for a professional development opportunity- the end is officially in sight! I’ve just got about four (4) more weeks of this left and then I’ll be done with my Pilates teacher training program and can get back to normal postings!

Please bear with me a little while longer while I finish up final reports, tests and observations.

Your patience and understanding of this process has been greatly appreciated!

Cheers,

Fey

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

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

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

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