Fitness Videos

Single Arm Hug A Tree Chest Exercise 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 Hug a Tree. Technically, this exercise is seen a lot in Pilates studios, but it can be modified with resistance bands for home use.

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Why Do a Single Arm Hug a Tree?

  • This exercise emphasizes strength in the body and helps create toned muscles.
  • Single arm exercises 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 Hug a Tree:

  1. Place a resistance band of your choosing in a door or around a sturdy object.
  2. Take both handles in one hand.
  3. Sit or stand nice and tall with a straight spine, engaged core and shoulders rolled down in their sockets.
  4. When you are ready, open the arms wide with a slight bend in the elbows.
  5. Exhale as you bring both arms in towards the midline of the body and your fingertips touch in front of your sternum.
  6. Inhale and slowly open the arms back to the starting position.
  7. 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

Calm Shell for Outer Thighs and IT Bands

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hip abduction and IT Band workout called a Banded Clam Shell. This exercise is named as such because when you are performing the movement your legs look like a clam shell opening and closing. Banded Clam Shells are amazing for improving leg mobility and reducing pain or stiffness in conditions such as patellofemoral pain syndrome.

Also, 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 Banded Clam Shell?

  • The clam shell exercise really works the gluteus medius. This is the abductor muscle that forms the outside edge of your booty and outside of your hip. So by working and strengthening this muscle you are increasing the functionality of your hips and lower body, and also developing a more rounded booty- to me that’s a win-win!
  • Your glutes (booty) are responsible for moving your hips and thighs, so these muscles need to be strong and healthy enough to provide functional and sport mobility. For example, climbing up and down stairs, getting in and out of chairs, or playing basketball.
  • 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!
  • And the IT Band, which is composed of elastic connective tissue called fascia, runs along the outside of the thigh from above the hip to below the knee. This tissue is very important because it allows the IT band to act like a giant spring to assist in walking, jumping or climbing.

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How to Perform a Banded Clam Shell:

  1. Begin on the floor laying on your side with your hips, legs and feet stacked on top of one another and a band wrapped around your thighs between 2-3 inches above the knees.
  2. Bend the knees to approximately a 45-60 degree angle.
  3. Engage your core and keep your feet together as you raise the top thigh to the ceiling or sky slowly and in a controlled manner. Note: Keeping the feet together will create a hinge motion and your legs will resemble a clam opening up- hence the name.
  4. Hold this position for 1-2 seconds before slowly lowering the leg back to the starting position.
  5. After 15-20 reps, roll over and perform this movement on the other leg.
  6.  Repeat this motion for 15-20 reps and for 3 sets per leg.

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

Spice Up Your Lower Body Exercise Routine With Monster Walks!

Monster walks are a fun way to mix up your lower body workout routine and active the hip and glute muscles. This exercise is primarily used in sports medicine as a rehab exercise, but I find it very useful to use with my clients who have desk jobs. For those who sit for long hours at a time, the hip muscles can become stiff and tight. This makes it harder to perform certain exercises and decreases the range of motion and functionality of the hip joints.

Monster Walks are great because they not only work the hip extensors and abductors, but because of the important role this exercise can play increasing the stability and function of the entire kinetic chain.

There are several variations of the monster walk, and today I will talk about the two most basic. Banded and un-banded Monster Walks.

How To Perform a Monster Walk:

  1. Come into a low squat position with feet shoulder width (or wider) apart. Keep your chest up and your booty low.
  2. Step to the side with your left foot as far as you can while keeping the booty as low as possible.
  3. Bring the right foot to the left to keep the feet shoulder width apart.
  4. Continue walking in this manner for two to five steps, then repeat the motion in the other direction.
  5. Perform these walks for 8-15 reps and 3 sets.

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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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