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

Fitness Videos

Mermaids for Core Strength and Flexibility!

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.

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 How to Perform a Mermaid:

  1. Sit with your right leg parallel to the wall beside you and the other leg parallel to the wall in front of you.
  2. 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.
  3. 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.
  4. Pause for a second or two, then inhale as you slowly return to the starting position.
  5. Repeat this motion 12-15 reps on each side of the body 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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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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Fitness Videos

Marvin Hagler Sit-Ups for Amazing Core Strength!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do an intermediate to Advanced level core exercise called a Marvin Hagler. Don’t let the funny name confuse you, Marvin Hagler was an American boxer who had his heyday in the spotlight around 1973-1987. Marvin was a middleweight champion throughout the 80’s, and this sit-up move is named after him.

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The move itself is similar in some regards to a V-Sit, where the legs and upperbody come up off the ground to meet one another. So you may see some familiarities between the two moves being performed. However, the main difference is that a Marvin Hagler sit-up brings the knees in to meet the chest. Don’t worry, I’ll explain in more detail here in a minute.

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 Marvin Hagler?

  • 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.
  • Work multiple areas of the core at once. This move target the rectus abdominis, the external obliques, internal obliques, 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.

How to Perform a Marvin Hagler:

  1. Lay on your back on a soft surface such as a yoga mat or carpeted area.
  2. Bring your straight legs up into the air until you feel your lower ab and hip flexor muscles engage. Hold this starting position.
  3. Engage your core muscles and sit up as high as you can, with your arms parallel to the floor, while bringing your knees up to meet your chest.  PRO TIP: To really get those abs nice and strong, hold the top of this position (with the knees almost touching the chest) for a second or two.
  4. Slowly lower your upper body back to the floor and bring your legs down until they hover parallel to the ground.
  5. Repeat this motion 15 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

Fitness Videos

Get Toned and Flat Low Abs with Scissor Kicks!

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level core exercise that many fitness enthusiasts call Scissor Kicks. This exercise will focus on your lower abdominis muscles and hip flexors to strengthen and tone them. Having a strong lower core and hip flexors are important for everyday mobility, like walking or getting out of chairs, but they also help stabilize our hips to reduce low back pain. If you have a job that requires you to sit for long periods of time, then I highly recommend strengthening your lower abdominis muscles and your hip flexors.

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 Scissor Kick Exercise?

  • Scissor Kicks work the lower abdominis muscles, which are often overlooked in ab workouts. For women who have had children, this area can become weak after childbirth, and strengthening this area can lead to better core stability and decreased back pain.
  • 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 hip flexors work to move our legs forward when walking, so they are very important to keep strong and toned.
  • Hip flexors also are responsible for helping to stabilize our hips, which in turn keeps our low back in proper alignment to reduce back pain or any range of motion issues.

How to Perform Scissor Kicks:

  1. Lay on your back on a soft surface such as a yoga mat or carpeted area.
  2. Bring your straight legs up into the air until you feel your lower ab and hip flexor muscles engage. Hold this starting position.
  3. Keeping the legs straight, expand the legs outward as far as you can.
  4. Now bring both legs together, but allow the right leg to pass smoothly above the left while the other leg crosses under the right.
  5. Expand the legs wide again.
  6. Bring the legs together with the left leg passing over the right, while the right leg passes under the left leg. This is one repetition.
  7. Repeat this motion 15 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

Fitness Videos

Beginner Total Ab Workout: 10-10-10 Core Routine

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level core exercise routine that will work the entire abdominal cavity. This total core workout consists of three movements, each performed for 10 reps. Because we are performing each exercise 10 times, I have named this routine the 10-10-10 Core Routine. The main areas of focus for these movements will be the lower abdominal muscles, the obliques and our upper abdominal muscles.

Why Do a 10-10-10 Total Core Workout?

  • Flutter kicks work the lower abdominis muscles, which are often overlooked in ab workouts. For women who have had children, this area can become weak after childbirth, and strengthening this area can lead to better core stability and decreased back pain.
  • Side to Side Heel Touches work the oblique muscles, which helps you twist, turn, rotate and support the movements of your abdominal cavity.
  • Standard Crunches are responsible for helping us breathe, and they protect our internal organs by creating intra-abdominal pressure.
  • 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 Flutter Kick:

  1. Lie down on a yoga mat or soft carpet with your back flat and your legs straight.
  2. You can put your hands under your glutes with your palms down, or on the ground at your sides. Just do whatever feels the most natural and comfortable, because this will be your starting position.
  3. To perform this move, keep your legs extended and straight as you raise your legs up off the floor. Bring the right leg higher than the left, then as the right leg lowers raise the left leg to that same height.
    Pro Tip: To increase the intensity of the workout, remember to keep the legs moving in a slow and fluid motion. Slower movements force the body to rely on its own muscle strength to move, rather than on momentum, so you’ll get a better burn.
  4. Repeat this motion for 10 reps and 3 sets.

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How to Perform a Side to Side Heel Touch:

  1. Lay on your back with your feet hips width apart and about 6-8 inches away from your bottom.
  2. Keep your arms straight and parallel to the ground, and lift the upper portion of your shoulder blade off the ground.
  3. Engage the core and bend over to the side until your left hand touches your left heel and you feel your oblique muscles engage.
  4. Return to the starting position.
  5. Repeat this movement on the right side of your body.
  6. Perform Steps 1 to 5 for 10 reps and 3 sets.

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How to Perform a Crunch:

  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.
    Pro 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.
    Pro 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.
    Pro 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.
    Pro 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.
    Pro Tip: The way down is the second half of your crunch, so don’t cheat yourself by relaxing too soon.
  6. Repeat for 10 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