Fey Fitness

Fey Fitnes: Double Leg Taps for Core Strength

February 5, 2019 feyfitnessLeave a comment

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!

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.

How to Perform a Double Leg Toe Tap:

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

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

Fitness Videos

Beginner Core Workout: Single Leg Toe Taps

January 15, 2019February 5, 2019 feyfitness1 Comment

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.

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.

How to Perform a Single Leg Toe Tap:

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

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

Website: https://www.feyfitness.com

Fitness Videos

Staggered Stance Pushups for Stronger Pecs, Shoulders and Triceps

January 1, 2019January 1, 2019 feyfitness2 Comments

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level chest exercise called a Staggered Stance Pushup. I like to save this exercise for clients to transition them out of regular pushups and into something a little more advanced as the movement allows for lots of variation depending on skill level and strength.

Why Do a Staggered Stance Pushup?

This exercise emphasizes strength in the body and helps create toned muscles.
Staggered Pushups are more advanced forms of a pushup because they require more core, shoulder and triceps stability in order to complete the movement.
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.

How to Perform a Staggered Stance Pushup:

Come down into a normal pushup position with a straight back and toes firmly planted on the ground with your heels pointing towards the sky.
Depending on skill and strength level, bring one hand up towards your head and the other hand down towards your waist- but continue to keep both hands shoulder-width apart.
Lower yourself down as though you were performing a normal pushup, and press firmly through your hands to press yourself back into the starting position.
Repeat this motion 10-15 reps on each side for 4 sets total.

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

Fitness Videos

Reverse Mermaids for Core Strength and Flexibility!

December 18, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise/stretch that is called a Reverse Mermaid. It’s a fantastic exercise that I’ve been loving lately and incorporating into the end of my client’s core workout days. The Reverse Mermaid is the sister move to the traditional Mermaid we learned about last week.

Why Do a Reverse Mermaid?

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.
Our transverse abdominal muscles are located deep within our core to assist us with breathing, and to keep our internal organs stable inside our abdominal cavity. These muscles also help protect our spine during movement.
The rectus abdominis muscle is our main showcase muscle when people talk about wanting sexy, toned abs. This muscle sits at the surface of our core and is what gives that “six pack” abs look to athletes. But our rectus abdominis does more than make us look like Grecian Gods, it allows us to flex our spine (bring our ribs closer to our hips), and stabilizes our core during movement or bending motions.
This movement helps you work on lateral obliques by lengthening and strengthening them. The lateral obliques are the the muscles that form our waistline. For most people, the lateral obliques don’t get used as much as they should, which causes the dreaded “love handles” for women or the “spare tire” around the middle for men.

How to Perform a Reverse Mermaid:

Sit with your right leg parallel to the wall beside you and the other leg parallel to the wall in front of you.
Place your right hand on the floor, foot bar or other stable surface beside you. Keep the right hand about a fists width in front of your shoulder.
As you exhale, bring your left arm up and over your head while your core muscles bend you over to the side as far as they can. Don’t use your right arm to support your body weight, keep the core engaged and let your ab muscles stabilize you. PRO TIP: Imagine your torso is between two sheets of glass. The goal is to bend to the side without leaning forward or backward.
Pause for a second or two, then inhale as you slowly return to the starting position.
Repeat this motion 12-15 reps on each side of the body for 3 sets.

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

Fitness Videos

Mermaids for Core Strength and Flexibility!

December 11, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise/stretch called a Mermaid. It’s a fantastic exercise that I’ve been loving lately and incorporating into the end of my client’s core workout days.

Why Do a Mermaid?

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.
Our transverse abdominal muscles are located deep within our core to assist us with breathing, and to keep our internal organs stable inside our abdominal cavity. These muscles also help protect our spine during movement.
The rectus abdominis muscle is our main showcase muscle when people talk about wanting sexy, toned abs. This muscle sits at the surface of our core and is what gives that “six pack” abs look to athletes. But our rectus abdominis does more than make us look like Grecian Gods, it allows us to flex our spine (bring our ribs closer to our hips), and stabilizes our core during movement or bending motions.
This movement helps you work on lateral obliques by lengthening and strengthening them. The lateral obliques are the the muscles that form our waistline. For most people, the lateral obliques don’t get used as much as they should, which causes the dreaded “love handles” for women or the “spare tire” around the middle for men.

How to Perform a Mermaid:

Sit with your right leg parallel to the wall beside you and the other leg parallel to the wall in front of you.
Place your left hand on a ballet bar, foot bar or other stable surface beside you. Keep the left hand about a fists width in front of your shoulder.
As you exhale, bring your right arm up and over your head while your core muscles bend you over to the side as far as they can. Don’t use your left arm to support your body weight, keep the core engaged and let your ab muscles stabilize you. PRO TIP:Imagine your torso is between two sheets of glass. The goal is to bend to the side without leaning forward or backward.
Pause for a second or two, then inhale as you slowly return to the starting position.
Repeat this motion 12-15 reps on each side of the body for 3 sets.

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

Fitness Videos

Chest Lifts for Strong, Toned Abs

November 13, 2018November 13, 2018 feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! Today we are taking a little break from the Stronger Back Series to talk about our core. I was worried you all might be getting sick of back workouts and exercises, so here is an easy ab exercise you can do from the comfort of your own home.

Why Do a Chest Lift?

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.
Our transverse abdominal muscles are located deep within our core to assist us with breathing, and to keep our internal organs stable inside our abdominal cavity. These muscles also help protect our spine during movement.
The rectus abdominis muscle is our main showcase muscle when people talk about wanting sexy, toned abs. This muscle sits at the surface of our core and is what gives that “six pack” abs look to athletes. But our rectus abdominis does more than make us look like Grecian Gods, it allows us to flex our spine (bring our ribs closer to our hips), and stabilizes our core during movement or bending motions.

How to Perform a Chest Lift:

Lay on a soft surface that won’t hurt your back with your knees bent and feet planted firmly on the floor. For a more advanced workout you can place your legs and feet in a table top position with the knees and hips at a 90 degree angle.
For a beginner workout, place your hands gently behind your head and keep your elbows wide, but still in your peripheral vision. For more advanced versions your arms can be pointed straight up towards the ceiling, or kept parallel to the floor.
Tuck your chin slightly to better stabilize the spine and neck.
Engage your core and raise your sternum up and towards the sky. Try to raise yourself up off the floor enough so most of your shoulder blade is off the ground.
As you exhale, slowly lower yourself back down into the starting position.
Repeat this motion 12-15 reps for 3 sets.

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