Fitness Videos

Stronger Back Series: Single Arm Bent Over Cable Machine Rows

Hello and welcome everyone to another edition of Fey Fitness! In today’s Stronger Back Series I will be teaching you how to do a beginner level back exercise called a Single Arm Cable Machine Bent Over Row. Don’t let the ridiculously long name scare you away, this exercise is amazing for people of any fitness level to work on their back. However, I especially like having beginners use this exercise as the machine itself provides placement for your legs and arms- thus taking all of the guesswork out of maintaining proper form so you can focus on engaging your latissimus dorsi and other muscles.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

Fitness

Why Do a Single Arm Cable Machine Bent Over Row?

  • Using a cable machine allows you to achieve a greater range of motion and work the back muscles (in this case the latissimus dorsi, rhomboids, lower traps and erector spinae) more effectively.
  • Breaking the exercise up and focusing on one side at a time allows for intense focus to each side of your back individually, so beginners can feel the muscles engaging throughout the movement to work on form and efficiency of movement.
  • Using a machine provides beginner level placement points for the legs and arms- thus taking all of the guesswork out of maintaining proper form so the user can focus on engaging the latissimus dorsi and other muscles.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

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How to Perform a Single Arm Cable Machine Bent Over Row:

  1. Place your right knee and shin on the lower bench of the machine.
  2. Bend forward with a straight back and rest your right forearm on the higher arm rest. Optionally, if the machine has a handle for your right hand, feel free to grasp it for extra stability.
  3. Roll the shoulders down and back. Keep them from creeping up towards the ear during the exercise to maintain proper form and engage the correct muscles.
  4. Use your left hand to grasp the handle on the cable. Engage your latissimus dorsi and use this muscle to draw the cable up towards your torso. PRO TIP: You may feel some tension in your arm as these muscles engage to hang on to the hand grip.
  5. Pause at the top of the movement before slowly releasing the cable back to the starting position.
  6. Repeat for 12-15 reps before switching side to repeat steps 1-5 on the other side of the body.
  7. Continue for 3 sets.

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

Wrinkly Prunes for Heart and Bone Health!

Hello and welcome to today’s edition of Cooking with Fey! Friday is again upon us and we are going to explore what happens to a plum when it is dehydrated and becomes a PRUNE.

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Prunes are a dried out plum, which are members of the Prunus genus and are related to other delicious foods like peaches, nectarines and oddly enough, almonds. Wrinkly prunes have health benefits to add to your diet such as: reducing free radicals in the body, keeping our red blood cells healthy and protecting our heart. These elements are wonderful for those of us with Atrial Fibrillation, as we can use all the help we can get to help our hearts function better and safer.

Prunes are also an excellent source of:

  • Soluble and Insoluble Fiber
  • Iron
  • Boron
  • Vitamin A
  • Vitamin K
  • Potassium
  • Antioxidants

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Now, you may be thinking, “what’s with all this fancy fiber?” But worry not, I am about to explain what on earth these different types of fiber are, and why you should care.

Soluble Fiber is like the police force of the body. This type of fiber attaches itself to cholesterol particles in the body and helps them to be removed when we visit the restroom. This is very important because it helps to reduce the body’s overall cholesterol levels, which can be a contributing factor to heart disease.

Insoluble fiber can be thought of like a massive sponge in the large intestines. This type of fiber draws in water and helps regulate the movement of food through our intestines. So if you are having problems going to the restroom, then the insoluble fiber in prunes can help.

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Prunes also contain minerals like iron. Iron is a vital part of hemoglobin, which is the stuff found in red blood cells that is responsible for carrying oxygen throughout the body. This means that if your body doesn’t have enough healthy red blood cells, your body isn’t getting enough oxygen. A lack of oxygen in the body can make you feel fatigued, like your brain is in a “fog” or decrease your immune system.

Another mineral in prunes that you may not have heard of is boron. Boron helps activate fibroblasts of the skin after an injury to speed up the healing process. This mineral also spurs bone and tissue repair throughout the body, and dentists love boron because it helps keep our teeth and gum tissue healthy. Boron is also useful for reducing inflammation, which is great if you aren’t an avid flosser in between dental visits.

Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a papercut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

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Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that prunes can help the nervous system regulate muscle movements more effectively.

As you may know, prunes contain a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes.

These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

Polyphenol antioxidants found in prunes have a fantastic impact on bone maintenance reduce the chances of developing heart diseases or diabetes. The reason for this is because polyphenols are powerful anti-inflammatories that can help those who suffer from joint inflammation or lung problems. Prunes contain over twice the polyphenol content of peaches or nectarines, so they are a great option for individuals struggling with inflammation problems.

Prunes have been found to contain adiponectin, a hormone responsible for blood pressure regulation. Researchers Parvin Mirmiran, Zahra Bahadoran and Fereidoun Azizi conducted a study on functional foods in the diet and their impact on managing type two (2) diabetes. The researchers uncovered that prunes, and other such foods, can have a positive impact for diabetics by the food’s antioxidant and bioactive compounds helping the body to manage these complicated conditions.

In addition to helping regulate blood pressure, prunes also help us protect our heart. Heart health is a serious matter, and as someone with a heart condition I can attest to how awful it is to have problems with one of our most vital organs. Prunes and their juice has been proven to lower blood pressure, overall total cholesterol levels and the bad LDL cholesterol that we all need to avoid. The fiber, potassium and antioxidants found in prunes are being shown to have positive impacts on the risk of developing heart disease later in life.

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Fitness Videos

Wide Grip Lat Pull-Down: Strong Back Series

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STRONGER BACK SERIES:

Hello and welcome everyone to another edition of Fey Fitness! Today we are continuing with the Stronger Back Series by learning how to properly strengthen our back muscles with a Standard Wide Grip Lat Pull Down. I’m calling this a Standard Lat Pull Down because there are oodles of variations on the basic Lat Pull Down, and I plan on outlining those variations in later videos/blogs, but for today I wanted to teach you how to do this basic foundational movement.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

Why Do a Standard Lat Pull Down?

  • A Standard Lat Pull Down will work a majority of back muscles, with a focus on the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By performing this exercise you can work: the Teres Minor, Infraspinatus, Teres Major, Posterior Deltoid, middle and lower Trapezius, Latissimus Dorsi, Biceps Brachii, Brachialis and Brachioradialis. That’s a whole mouthful of muscles! So put simply, the Standard Lat Pull Down will work almost all back muscles and some muscles in your arms. Working all of these muscles at once will give you a big bang for your buck in terms of maximizing the efficiency of your upper body workouts and making sure you are hitting many different muscles during this compound movement to improve your holistic fitness lifestyle.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

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How to Perform a Standard Lat Pull Down:

  1. Sit on the machine with knees hips width apart and feet firmly planted on the ground.
  2. Grab onto the bar with your palms facing away from the body and your hands a little wider than shoulder width apart.
  3. Sit up nice and straight with your shoulders rolled back and down, away from your ears.
  4. As you exhale, engage the lat muscles and use them to slowly bring the bar to your chest. PRO TIP: It’s perfectly normal to feel tension in your arms, they are working to grasp the bar and the biceps are secondary movers in this exercise.
  5. Once the bar is at your chest, slowly raise the bar until your arms are straight and back in the starting position.
  6. Repeat this motion 12-15 reps for 3 sets.

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

Pretty Plums for Exceptional Health!

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Hello and welcome to today’s installment of Cooking with Fey! Since today is Friday, we are going to explore a stone fruit that goes well in recipes or eaten fresh off the tree, the PLUM.

Plums are members of the Prunus genus and are related to other delicious foods like peaches, nectarines and oddly enough, almonds. Pretty plums have health benefits to add to your diet such as: reducing free radicals in the body, regulating our blood sugar and protecting our heart. These elements are wonderful for those of us with Atrial Fibrillation, as we can use all the help we can get to help our hearts function better and safer.

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Plums are also an excellent source of:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Potassium
  • Copper
  • Manganese

Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

Vitamin C is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then plums might be the answer you’ve been looking for.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a paper cut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that plums can help the nervous system regulate muscle movements more effectively.

Copper is a very vital mineral that every part of the body needs in order to function. Why, you might ask? Because copper helps our bodies make red blood cells, keep our nerve cells healthy and support our immune system. Copper also helps our body form collagen, absorb iron from the food we eat and assists in energy production. That sounds like a super important mineral to me!

Think of manganese as a superhero for our bones. This mineral helps bones grow and then maintain their density. Manganese, when combined with calcium, zinc and copper, supports bone mineral density in any age of human development. However, this is very important in our active ageing populations. As you may have heard, when we age our bones begin to lose their density. This can cause bones to become weak and break easily, so manganese is important to make sure we are ingesting enough of as we get older.

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As you may know, plums contain a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes. These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

Polyphenol antioxidants found in plums have a fantastic impact on bone maintenance reduce the chances of developing heart diseases or diabetes. The reason for this is because polyphenols are powerful anti-inflammatories that can help those who suffer from joint inflammation or lung problems. Plums contain over twice the polyphenol content of peaches or nectarines, so they are a great option for individuals struggling with inflammation problems.

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Plums have been found to contain adiponectin, a hormone responsible for blood pressure regulation. Researchers Parvin Mirmiran, Zahra Bahadoran and Fereidoun Azizi conducted a study on functional foods in the diet and their impact on managing type two (2) diabetes. The researchers uncovered that plums, and other such foods, can have a positive impact for diabetics by the food’s antioxidant and bio-active compounds helping the body to manage these complicated conditions.

In addition to helping regulate blood pressure, plums also help us protect our heart. Heart health is a serious matter, and as someone with a heart condition I can attest to how awful it is to have problems with one of our most vital organs. Plums and their juice has been proven to lower blood pressure, overall total cholesterol levels and the bad LDL cholesterol that we all need to avoid. The fiber, potassium and antioxidants found in plums are being shown to have positive impacts on the risk of developing heart disease later in life.

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RECIPES:

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Additional Reading:

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Fitness Videos

Single Arm Bent Over Dumbbell Row: Strong Back Series

STRONGER BACK SERIES:

Fitness

Hello and welcome everyone to another edition of Fey Fitness! Today I am starting a new series on strengthening our back muscles by teaching you how to do a beginner level back exercise called a Single Arm Bent Over Dumbbell Row. Don’t let the ridiculously long name scare you away, this exercise is amazing for people of any fitness level to work on their back.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Single Arm Bent Over Dumbbell Row?

  • Using dumbbells allows you to achieve a greater range of motion and work the back muscles (in this case the latissimus dorsi, rhomboids, lower traps and erector spinae) more effectively.
  • Breaking the exercise up and focusing on one side at a time allows for intense focus to each side of your back individually, so beginners can feel the muscles engaging throughout the movement to work on form and efficiency of movement.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

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How to Perform a Single Arm Bent Over Dumbbell Row:

  1. Find a flat, sturdy bench and place your right knee and right hand on that surface. Your back will be straight and parallel to the ground.
  2. Using your left arm, grasp a dumbbell keeping your palm facing inward towards your body.
  3. Keeping your arm close to the body, use your back muscles to draw the left arm up towards your core. Keep the shoulders rolled back and down away from your ears to prevent injury.
  4. With the back muscles still tightly engaged, slowly lower the dumbbell downwards until the arm is completely straight. This is one repetition.
  5. Repeat this motion 15 times with the left arm before switching to repeat Steps 1-4 on the right side.
  6. Continue for 3 sets.

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

Protect Yourself With Tasty Tomatoes

Hello and welcome to today’s installment of Cooking with Fey! On this breezy fall Friday we are going to exploring a fruit from the nightshade family that is commonly lumped in with vegetables, the tasty tomato.

Tomatoes are a native to South America that have health benefits to add to your diet such as: reducing free radicals in the body, battling certain cancers and assisting with the management of heart conditions or anemia.

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Tomatoes are also an excellent source of:

  • Vitamin C
  • Potassium
  • Folate
  • Vitamin K
  • Vitamin A and Beta-Carotene
  • Antioxidants such as Lycopene and Zeaxanthin

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Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then tomatoes might be the answer you’ve been looking for.

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Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that tomatoes can help the nervous system regulate muscle movements more effectively.

While folate, which is one of the B-vitamins, is important for tissue growth and normal cell function. Further, folate is especially important for pregnant women and our active aging populations.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a papercut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

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Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

And if you’ve ever seen a red or orange fruit or vegetable, chances are that it contains Beta-carotene. This antioxidant is used by the body to create Vitamin A, which as we discussed in the previous paragraph, can help the body see better, support a healthy immune system, and protect our heart, lungs and kidneys.

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As you may know, tomatoes contain a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes.

Lycopene is one such antioxidant that is found in cell membranes. This antioxidant helps maintain cell integrity when it is under assault by toxins or free radicals. Some scientific research has discovered that lycopene could be useful in lowering the risk of prostate cancer in men.

Zeaxanthin is an important antioxidant for our eyes. Researchers from Nutrition & Metabolism found that Zeaxanthin increases the optical density of several macular pigments, meaning it protects our eyes against the development of macular degeneration. Scientists from Investigative Ophthalmology and Visual Science made similar discoveries in their research of Zeaxanthin.

These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

So go ahead, grab a handful of tomatoes and enjoy the benefits this amazing food has to offer!

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RECIPES:

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Additional Reading:

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Fitness Videos

Ladybug, Ladybug Let’s Strengthen That Core!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level core exercise called a Ladybug. Well, this exercise is normally called a Dead Bug, but I really dislike this name and decided to rename it to something less…gross. This exercise is great because it is an anti-extension exercise, which means this type of exercise works to protect the back.

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

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Why Do a Ladybug?

  • By tensing your core muscles you keep the back in proper position to protect it during abdominal exercise. So basically, you are working your abs while keeping the back safe.
  • Performing this movement helps correct the pelvic tilt seen in people who sit for long periods of time.
  • Lumbo-hip-pelvic stabilizer muscles are also engaged to strengthen the hips and protect the back.
  • 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.

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How to Perform a Ladybug:

  1. Start off by laying on your back on a comfortable surface.
  2. Bring your legs up so your knees are directly above your hip bones and the knees are bent at a 90 degree angle. Your calves and feet will be parallel to the floor.
  3. Raise your arms so that they are straight up above your shoulders and your fingertips are reaching towards the ceiling. PRO TIP: To make this exercise harder, try holding a ball or other weighted object in your hands.
  4. Extend your right leg straight out and parallel to the ground. Keep the left leg in the starting position, as well as your arms.
  5. Bring the right leg back to the starting position and repeat the motion described in Step 4 with the left leg.
  6. Repeat this motion 15-20 times for 3 sets.

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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