Fitness Videos

Chest Lifts for Strong, Toned Abs

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.

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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.

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How to Perform a Chest Lift:

  1. 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.
  2. 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.
  3. Tuck your chin slightly to better stabilize the spine and neck.
  4. 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.
  5. As you exhale, slowly lower yourself back down into 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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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

 

 

Fitness Videos

Standing Bicycle Crunches for Core Strength and Balance, a Senior Approved Exercise!

The Standing bicycle crunch is a great variation of the traditional Bicycle Crunch (where you lay on the floor on your back) for those individuals who are experiencing difficulty with mobility or who want to improve their balance. When I say mobility, I am referring to getting down on the floor and back up again as this can be a major issue for seniors or anyone recovering from an injury.

One of the reasons I like this exercise so much for active aging and injury rehabilitative individuals is because it allows you to increase your core strength and improve balance at the same time. This exercise places an emphasis on the oblique muscles of the core to strengthen them and promote a stronger abdominal cavity. Additionally, because you are standing while performing the exercise you will also burn more calories when compared to laying on your back due to the additional muscles that are involved in the movement. Studies have even shown this exercise to be more effective when compared to standard crunches.

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Furthermore, this exercise is wonderful for those of us with Atrial Fibrillation because it is low enough in intensity to not spike our heart rate, but still provide us with a great workout.

As with most standing ab exercises a standing bicycle crunch reduces your risk of straining your neck or injuring your lower back. Having poor technique with ab exercises which require you to lay on the floor can lead to a variety of spinal problems, which is why I always stress having proper form when performing floor exercises. If you have questions about proper form for these movements, message me in the comments below or review my past posts on ab exercises for the floor.

How To Perform A Standing Bicycle Crunch:

  1. Stand with your feet hip width apart and a nice straight posture.
  2. Tighten your core.
  3. Bring your left knee up and slightly over while bringing your right elbow down and across your core while twisting your core to the left. The elbow and knee should touch gently in the middle of your core.
    • Pro Tip: To intensify this move, hold the contraction for 1-2 seconds before releasing.
    • Balance Tip: Don’t worry if you aren’t ready to perform this exercise freestanding yet. Simply stand with with arm holding onto the back of a sturdy chair or against a wall while performing this exercise until you feel comfortable trying it without external assistance. Practice makes perfect and I know you can do it!
  4. Keeping the core engaged, slowly return the left leg and elbow to their original position.
  5. Repeat on the other side.
  6. Perform 8-10 reps per side for 2-3 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

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

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

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

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Fitness Videos

Standing Oblique Crunches with a Dumbbell: An Atrial Fibrillation Approved Exercise

Hello and welcome everyone to another episode of Fey Fitness! In today’s video I will share with you how do to Standing Oblique Crunches with a Dumbbell. This exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate while performing this movement. Also, this exercise is easy enough for anyone and everyone to incorporate into their current fitness routine.

How to Perform a Standing Oblique Crunches with a Dumbbell:

  1. Stand tall with your feet hip width apart.
  2. Hold the dumbbell/kettlebell of your choice in one hand and let that hand hang loosely at your side. Place your other hand on your side so you can better feel the oblique muscles engaging.
  3. Engage your core and slowly bend over to the side holding the dumbbell. Bend sideways until you feel your oblique muscles come under tension.
  4. Hold this position for a count of two.
  5. Keep the core engaged while you slowly return to the starting position.
  6. Repeat this motion 15 times, then switch sides.
  7. Perform 3 sets of this exercise for 15 reps per side.

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

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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