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 Arm Dumbbell Chest Press?

  • 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 Arm Dumbbell Chest Press:

  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

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Fitness Videos

Single Arm Dumbbell Chest Press for Beginners

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level chest exercise called a Single Arm Dumbbell Chest Press. Gosh, fitness people really like to name things crazy complicated things! But don’t worry, this exercise is perfect for a beginner despite the oddly long title.

Why Do a Single Arm Dumbbell Chest Press?

  • This exercise emphasizes strength in the body and helps create toned muscles.
  • Single arm chest presses 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.
  • Working just one side of the body at a time allows you an opportunity to really focus on form and bodily awareness. So you can perfect your technique before complicating things by adding another arm into the mix.

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 How to Perform a Single Arm Dumbbell Chest Press:

  1. Lay down on your back with your shoulders rolled back and your shoulder blades firmly planted on the bench beneath you.
  2. Keep the dumbbell resting on your thigh until you are ready to raise it into position.
  3. Firmly plant your feet flat on the ground.
  4. When you are ready, use your thigh to help you get the dumbbell up over your best. If you need to, use the arm you are not lifting with to help position the dumbbell over you properly.
  5. Extend your arm with the dumbbell straight up with your palm facing the midline of the body. This is your starting position.
  6. Bring the hand with the dumbbell down slowly to your side as you breathe in. Keep full control of the dumbbell at all times.
  7. Exhale and return the dumbbell straight up and to the starting position.
  8. Repeat this motion 12-15 reps on each side for 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

Staggered Stance Pushups for Stronger Pecs, Shoulders and Triceps

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.

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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.

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 How to Perform a Staggered Stance Pushup:

  1. 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.
  2. 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.
  3. 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.
  4. Repeat this motion 10-15 reps on each side for 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

No Fey Fitness Video Due to Christmas Holiday

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Merry Christmas everyone! Thank you for tuning in to what would normally be another Fey Fitness video. But today with the Christmas holiday landing on a Tuesday this year, I am not going to be filming a fitness video and instead spending the day with my loved ones.

Thank you for understanding and I look forward to talking to you all next week in another Fey Fitness video!

Happy Holidays,
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

Reverse 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 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.

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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:

  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 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.
  3. 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.
  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

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

Stronger Back Series: Parallel Grip Lat Pull Down

Hello and welcome everyone to another edition of Fey Fitness! Today we are continuing with the Stronger Back Series by learning how to properly strengthen our back muscles with a Parallel Neutral Grip Lat Pull Down. This is another variation on the traditional Wide Grip Lat Pulldown, so you’ll still get a great back workout, we’re just gripping the hand bar in a different way.

 

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 Parallel Neutral Grip Lat Pull Down?

  • A Parallel Neutral Grip Lat Pull Down will work a majority of back muscles, with a focus on the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By performing this exercise you can work: the Teres Minor, Infraspinatus, Teres Major, Posterior Deltoid, middle and lower Trapezius, Latissimus Dorsi, Biceps Brachii, Brachialis and Brachioradialis. That’s a whole mouthful of muscles! So put simply, the Lat Pull Down will work almost all back muscles and some muscles in your arms. Working all of these muscles at once will give you a fantastic workout in terms of maximizing the efficiency of your upper body workouts and making sure you are hitting many different muscles during this compound movement to improve your holistic fitness lifestyle.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

 

How to Perform a Parallel Neutral Grip Lat Pull Down:

  1. Sit on the machine with knees hips width apart and feet firmly planted on the ground.
  2. Grab onto the parallel handle with your palms facing each other and in front of the body.
  3. Sit up nice and straight with your shoulders rolled back and down, away from your ears.
  4. As you exhale, engage the lat muscles and use them to slowly bring the handle to your chest. PRO TIP: It’s perfectly normal to feel tension in your arms, they are working to grasp the handle and the biceps are secondary movers in this exercise.
  5. Once the handle is at your chest, slowly raise the handle until your arms are straight and back in 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 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