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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Fitness Videos

Intermediate Pilates Core Exercise: Airplane

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Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level exercise called Airplane in Pilates. This exercise is amazing for your abdominals, obliques and erector spinae 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!

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Why Do Airplane?

  • Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis and obliques at the same time- so you get more accomplished during your workout.
  • 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.
  • CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.

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How to Perform Airplane:

  1. Sit on a box or other elevated, solid surface.
  2. Place the outer leg under a heavy strap or against a solid surface to brace yourself against and feel safe.
  3. Keeping your hips and spine in a neutral alignment, place your hands in your hair. PRO TIP: Never place your hands on your head, as you may tug or pull on your head and hurt your cervical spine (neck).
  4. Side bend over to your full range of motion.
  5. Rotate your thoracic cavity away from the leg in the strap while keeping your neutral spinal alignment.
  6. Optional: Open the arms wide like an airplane.
  7. Use your core to slowly return yourself back to the starting position.
  8. Continue moving in this manner for 12-15 reps and then switch to the other side to balance yourself out. Be sure to repeat for 3-4 sets total.
  1. 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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Fitness Videos

Single Leg TRX Mountain Climbers (Intermediate Exercise)

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level exercise called a Single Leg TRX Mountain Climber. 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.

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Why Do a Single Leg TRX Mountain Climber?
• 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!

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How to Perform a Single Leg TRX Mountain Climber:
1. Lower the straps on the TRX strap to mid-calf.
2. Come onto your hands and knees in a quadruped position and slip one foot into both foot cradles of the TRX strap with the top of your foot against the bottom of the foot cradle so the bottom of your foot is facing the sky. The other leg will remain out of the straps.
3. Come into a plank position on your hands with your foot in the TRX straps. The other leg will have to hover and support itself without the assistance of the straps.
4. Trying to move seamlessly, and keeping the rest of the body still, bring the knee (the one not in a straps) in towards your chest and then pause for a moment before extending the leg back 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

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Fitness Videos

Fey Fitness: Double Leg Table Top Bend and Extends

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise called a Double Leg Table Top Bend and Extend (also called a Double Leg Bend and Extend). This move is a more advanced version for the Single Leg Table Top Bend and Extend, but is still easy enough for a novice gym rat to perform.

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Why Do a Double Leg Table Top Bend and Extend?

  • 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.
  • 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.
  • 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 adductors and quadriceps will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
  • CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.

 How to Perform a Double Leg Table Top Bend and Extend:

  1. Lay down on your back with your shoulders rolled back and your shoulder blades firmly planted on the ground beneath you.
  2. Move your hips into either neutral or imprint, depending on what feels best for you.
  3. Knit the ribs down and inward to engage your deep core muscles.
  4. When you are ready, bring both legs up into table top.
  5. Slowly extend both legs in unison to from table top to a fully extended straight line. Think of yourself as skimming your heels over the top of an imaginary table to keep the legs steady and stable.
  6. Moving just as slow, return the legs to table top.
  7. Continue moving in this manner for 12-15 reps and for 3 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 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

 

 

Fitness Videos

Fey Fitness: TRX Strap V Sit Ups for Beginner Core Workout

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Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level exercise called a TRX Strap V Sit Up. As the name implies, we are doing the dreaded and difficult V Sit, but the addition of the TRX Straps to help guide us up makes this exercise much more beginner friendly to perform.

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 TRX Strap V Sit Up?

  • 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.
  • 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.
  • CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.

 How to Perform a TRX Strap V Sit Up:

  1. Lower the straps on the TRX strap to mid-calf.
  2. Sit facing the anchor point of the TRX Strap with the foot cradles right above your hips.
  3. Lay down on your back with your hands palm down in the foot cradles and your legs in table top. PRO TIP: If your core is fairly weak, adduct the legs together so they can work on a “buddy system” to extend out and draw themselves back in. Once you gain core strength you can leave a slight gap between the legs.
  4. Trying to move seamlessly, sit up and extend the legs straight out in a V Sit. Use a slight downward pressure of your palms into the foot cradle to help assist you slightly if your core is weak.
  5. Use your core to slowly lower yourself back to the starting position on the ground with your legs in table top.
  6. 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 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

Fey Fitnes: Double Leg Taps for Core Strength

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level core exercise called a Double Leg Toe Tap. This move is a more advanced version for the Single Leg Toe Taps I taught you a few weeks ago, so when you are ready to take this move to the next level this is how you will do it!

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Why Do a Double Leg Toe Tap?

  • 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.
  • 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.
  • 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 adductors and quadriceps will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
  • CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.

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 How to Perform a Double Leg Toe Tap:

  1. Lay down on your back with your shoulders rolled back and your shoulder blades firmly planted on the ground beneath you.
  2. Move your hips into either neutral or imprint, depending on what feels best for you.
  3. Knit the ribs down and inward to engage your deep core muscles.
  4. When you are ready, bring both legs up into table top.
  5. Slowly lower both legs in unison to tap the heel or toe on the ground.
  6. Moving just as slow, return the legs to table top.
  7. Continue moving in this manner for 12-15 reps and for 3 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 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

Beginner Core Workout: Single Leg Toe Taps

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise called a Single Leg Toe Tap. Another popular name for this move you might hear is the Alternating Toe Tap, but don’t worry, they are the same move even if different trainers call it a slightly different name.

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Why Do a Single Leg Toe Tap?

  • 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.
  • 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.
  • 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 adductors and quadriceps will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
  • CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.

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 How to Perform a Single Leg Toe Tap:

  1. Lay down on your back with your shoulders rolled back and your shoulder blades firmly planted on the ground beneath you.
  2. Move your hips into either neutral or imprint, depending on what feels best for you.
  3. Knit the ribs down and inward to engage your deep core muscles.
  4. When you are ready, bring both legs up into table top.
  5. Slowly lower one leg to tap the heel or toe on the ground.
  6. Moving just as slow, return that leg to table top.
  7. Repeat with the other leg.
  8. Continue moving in this manner for 12-15 reps and for 3 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 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

Website: https://www.feyfitness.com