Fitness Videos

Air Bike Your Way to a Flat Stomach!

Hello and welcome everyone to another episode of Fey Fitness!

Today I will be showing you how the air bicycle exercise can impact your core to help you achieve a trim waistline. The air bicycle exercise is a perfect addition to your core workout because it engages the rectus abdominus muscles and the oblique muscles. Our rectus abdominus muscles are also known as the “six-pack” abs most people are vying for, and our obligques are the muscles responsible for helping you bend and twist your abdomen. Additionally, we have a deeper set of abdominal muscles known as the transversus abdominus muscles, that help support the rectus abdominal muscle group during this exercise as well. And finally, your hip flexors, which are also known as iliopsoas muscles, get a good workout from this exercise too.

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To Perform This Exercise, Simply:

  1. Lay down on your back in some comfortable workout clothing. Press your low back downwards until it touches the ground and your spine is in a straight line along the floor.
  2. Gently place your hands beside or behind your head. Be careful to not pull or tug on your head or neck as you perform this exercise. (You and your chiropractor will thank me later.)
  3. Now bring your knees up so your calves are parallel to the floor. Your feet can point straight up towards the ceiling, or straight out and parallel to the floor. This is your starting position for this exercise.
  4. Next, imagine that you are pushing the pedal of a bicycle with your right leg. At whatever pace feels comfortable for you, bring your left leg forward towards your upper body while extending your right leg straight out (and still parallel to the ground). At the same time, bring your right elbow towards to your left knee by crunching to the side. I like to touch my right elbow to my left knee to make sure I’ve rotated enough for the exercise to be effective.
  5. Keep your muscles engaged in your core as you return to the initial position you started in.
  6. Repeat the exercise on the opposite side.
  7. Continue alternating sides like this until you have completed 12 reps for the left side, then do 12 reps for the right side. Perform this for 2-3 sets.

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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Fitness Videos

Feel the Burn with these Bent Knee Jackknives!

Hello and welcome everyone to another episode of Fey Fitness.

Get ready to light those abs on fire with this killer exercise! A bent knee jackknife is perfect for working both the rectus abdominis and the obliques to get them nice and toned- which also means flat.

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How To Perform This Exercise:

  1. Put on some comfy workout clothes and grab your yoga mat.
  2. Sit on the yoga mat and bring your legs up until your calves are parallel with the floor.
  3. Lean back slightly so your thighs and stomach form a “V”. Your hands can be either loosely gripping the sides of your head or held out straight on either side of your legs so they are parallel with the floor.

    Pro Tip: Don’t pull or tug on your head or neck as this can cause injury and put unnecessary stress on your upper spine.

  4. Now, lean back while you extend your legs as far out as possible keeping your core nice and tight.
  5. Continue to keep your core tight and engaged while you come back forward and bring your legs back to their starting position.
  6. Repeat 15 times for 2-3 sets.

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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Fitness Videos

Toe Touch Your Way To Better Abs!

Hello and welcome to another episode of Fey Fitness!

In case your core routine is in need of a new exercise, why not try adding some Toe Touches to your workout for some abdominal muscle variety? A Toe Touch will work the abdominal muscles in the front of your stomach to help keep them nice and toned.

In order to perform this exercise, follow these simple steps:

  1. Grab some comfy workout clothes and a yoga mat to protect your back.
  2. Lie down on your back with your legs straight up in the air. Angle your feet so that the bottom of your feet faces the ceiling or sky.
    1. Pro Tip: If you suffer from a knee injury, or have limited knee mobility, keeping your knees slightly bent is perfectly fine.
  3. Your arms can be held straight up or extended above your head to start.
  4. Press your lower back downwards and into the floor while your abs are tight and engaged.
  5. If your arms are already pointing towards the ceiling, simply engage your core and slowly raise your shoulders/upper body up off the floor until your finger tips touch your feet. If you are starting with your arms extended above your head, engage your core as your arms come up and over your head to raise your shoulders/upper body off the floor and your finger tips touch your feet. Keep your arms straight the entire time.
  6. Slowly use your abdominal muscles to lower yourself back into the starting position. Keep your arms straight and your feet and legs still.
  7. Repeat for 30 seconds. You can perform 2-3 sets of this exercise as a part of your normal core routine.

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

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

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

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

Fitness Videos

Tone That Core With Crunches!

Hello and welcome everyone to another Fey Fitness video! In this tutorial I will show you the proper technique for performing a crunch.

Our abs are so important to keeping a healthy core. So to continue on with our abdominal muscle theme, let’s learn how to do a crunch with good form.

  1. Put on some comfortable workout clothing that will allow for core movement and lay down on your back. Place your feet flat on the ground so your knees are bent and you are comfortable in this position.
    1. Tip: If you would like to increase the intensity of this workout, put your feet in the air with your knees bent at a 90 degree angle. This will mean that your calves are parallel to the floor.
  2. Next, place your hands lightly on either side of your head, or keep them straight alongside your body.
    1. Tip: Try not to intertwine your fingers behind your head and pull. This can cause injuries to your neck or head
  3. Now you want to engage your abdominal muscles and press the small of your back into the floor beneath you so your spine is flat against the ground.
  4. Slowly roll your upper body forward and off the ground. Be sure to keep your abs tight and your lower back flat as you raise your chest and shoulders off the ground. This exercise does not require that you come all the way into a sitting position. In fact, you should be off the floor only about four inches, just enough for your shoulder blades to come up off the floor.
    1. Tip: Don’t use a “bouncing” motion by relaying on your body weight to get you into the upwards or downwards motion. Keep a nice slow pace so your core is engaged the entire time.
    2. Tip: Don’t come too far off the ground when you crunch. An exaggerated high crunch takes the tension off of your abdominis muscles and puts the intensity onto the hip flexors instead.
  5. On the way down, keep your abs engaged and slowly come down into a starting position.
    1. Tip: The way down is the second half of your crunch, so don’t cheat yourself by relaxing too soon.
  6. Repeat for 20 Reps for 2-3 sets.

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

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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

Tone Those Obliques And Flatten That Tummy With A Russian Twist!

Hello and welcome to another edition of Fey Fitness!

As I’ve mentioned before, your abs need a variety of exercises in order to get them in tip top shape. This is simply due to the nature of the muscles’ size, location, and function. Luckily, we can hit these larger muscle groups, the abdominis and obliques, by performing a Russian Twist. Performing this exercise is also a great way to tone your back, which can sometimes be forgotten in fitness programs. The muscle that is helping to support you while in this position is called the erector spinae, and this muscle is located on both sides of your spine, so it’s very important to make sure it is being toned as well.

What Is A Russian Twist

The Russian Twist is a core exercise that rotates the spinal column while engaging the abs, obliques, and erector spinae muscles as a part of the movement needed to perform the exercise.

In order to successfully perform a Russian Twist just follow these five (5) steps:

  1. Wear some comfortable clothing that allows for twisting movement and sit down on the floor. Place your feet flat on the floor so your knees can be bent, but comfortable. Alternatively, if you would like to make this exercise more advanced then you can hold your calves in the air so the tibia is parallel to the floor.
  2. Lean back so that your upper and lower body creates a “V-shape” with your hips as the connecting portion of the “V”.
  3. If you are not using weights, place your clasped hands on the ground on your left and then twist your torso, and hands, to the right until your clasped hands touch the floor on the right side of your body. If you would like to increase the intensity of this exercise grab a medicine ball, dumbbell, or yoga ball and hold the arms parallel to the floor while twisting from left to right. This will also engage the shoulder deltoids and make for a more intense workout.
  4. Now move your body back to the other side following the same procedure as Step 3.
  5. Repeat these movements for 15 reps per set.

What Are The Variations To This Move?

Once you get the hang of the Russian twist with your feet flat on the floor and rotating your spine while your hands remain clasped, you are free to increase the intensity of the workout. You can do this in one of several ways. First, you can lift your feet off the ground and hold your calves parallel to the floor (as outlined above). Second, you can incorporate weights into the workout, which has the added benefit of working out your shoulders too. Third, you can increase the speed at which you perform the movements. Just be sure to keep your good form while making these modifications!

Remember, if you are using a weight during this exercise you need to have engaged control of the weight. Do not use a weight that is so heavy it impacts your form. This can lead to injury.

Other Muscles

Using a medicine ball, dumbbell, or yoga ball in this exercise is a great way to engage your shoulders while still working the core muscles we talked about earlier. The Muscles you are using when you hold a weight are called the deltoids. The deltoids are the shoulder muscles many weightlifters want to cultivate because it gives them that “sexy” defined upper body look.

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

Website: https://www.feyfitness.com

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

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Fitness Videos

Donkey Kicks for a Sexy Butt and Thighs

Hello and welcome everyone to another episode of Fey Fitness! Today I will show you all how to do a common exercise for strengthening and shaping the butt and thigh area. This move is called a donkey kick, and is perfect for beginners to add to their lower body routine.

The glutes, hamstrings, and quadriceps are some of the largest muscle groups within the human body. Due to their size, it can take more effort and more of a time investment to tone and shape these areas. As always, a healthy diet is a key factor to contributing to a healthy and toned body. Performing regular cardio and lower body weight lifting exercises are also important to keep these muscle groups strong and healthy.

What is a Donkey Kick?

A donkey kick engages and works the muscles in your butt and thighs. The key to performing this exercises correctly is to keep your upper body (i.e. your core, shoulders and arms) as still as possible to support the movement of the lower body. Because of this, the donkey kick works your core, lower back in your lumbar region, thighs and butt. Each lift of your leg engages all three glute muscles — the gluteus maximus, gluteus medius and gluteus minimus. These muscles are being worked both in the leg you lift up behind you, and in the leg you are using to help support your body weight. Having a toned butt is perfect to achieve that rounded, firm appearance most people would like to see in the mirror.

How to Perform a Basic Donkey Kick.

Start off by wearing some comfortable workout clothing and getting out your yoga mat. Start off on your hands and knees, with your hands resting about shoulder width apart. Try to keep your knees directly below your hips.When you are ready to preform the move, engage your core and butt while lifting one leg up and behind you. Be sure to keep the leg bent at the knee and your foot flexed so that the bottom of your foot is facing the ceiling or sky. Continue lifting the leg until the thigh is parallel to the floor. When you are ready to lower the leg, keep the core and butt engaged and bring your leg back down to position you started at. Repeat with the other leg.

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.

Cheers,

Fey

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

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

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Fitness Videos

Advanced Plank Moves for Sexy Abs

Hello and welcome everyone to another Fey Fitness video!

Today I am expanding upon the beginner abs workout you learned last week to include some more advanced moves and techniques. These exercises are perfect for when you are ready to take your core workout to the next level!

But why should I care about my core?

The core is one of the most important muscle groups in your body. Your abdominal muscles are used constantly, such as when you sit in a chair, take the dog for a walk, or when you go to your local Zumba class.

Walk, Field, Kid, Child, Dog, Pets, Cute

Unfortunately, each group of abdominal muscles reacts and performs differently than the ones sitting beside it, so this means that there isn’t a single exercise or move that will work each and every muscle at once. This makes having that killer six pack so difficult to obtain, but it is still a worthy goal nonetheless.

Abs, Athlete, Biceps, Blonde, Body, Fit

Like I mentioned in the video below, 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!

Plank, Fitness, Muscular, Exercising

My recommendation is to perform this routine four days a week to get the best results. But 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!

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