Fitness Videos

Sliding Leg Thigh Adduction for Greater Range of Motion and Strength

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level thigh adduction exercise I call a Sliding Leg Thigh Adduction. I know, the name isn’t very creative, but it tells you exactly what we are going to do. And that is really work those inner thighs!

Fitness.jpg

Why Do a Sliding Leg Thigh Adduction?

  • Motor control is increased in the body by strengthening the hip adductors. This means that your body moves more smoothly and effectively when performing bilateral and unilateral movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
  • Our hip adductors comprise almost ¼ of the total mass of our legs, meaning this isn’t a muscle group to overlook when working the leg muscles. These muscles work with our hip abductors to provide lateral (or side-to-side) stabilization of our hips.
  • Also, the hip adductors are important for overall hip stability as well as pelvis and low back injury prevention.
  • 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 flexors and hip abductors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.

hytyj.jpg

 How to Perform a Sliding Leg Thigh Adduction:

  1. Stand up tall with one foot on a furniture glider or Pilates reformer. Keep the other foot firmly plants on a solid, stable surface such as the floor or wooden frame of a reformer.
  2. Move the foot on the glider laterally (to the side) as far as you can while still keeping your adductor muscles engaged.
  3. When you reach the end of your range of motion, slowly draw your legs back together using your adductor muscles.
  4. Continue moving in this manner for 12-15 reps and be sure to repeat on the other leg for 3-4 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.

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!

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

Advertisements
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!

images.jpg

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.

2.jpg

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

Beginner Hamstring Roll-Ins on a Stability Ball

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level hamstring and glute workout called a Stability Ball Hamstring Roll-In. I know it’s a mouthful to say, but don’t worry, it’s an easy exercise that is well worth your time! In addition to working the back of your legs and booty, this exercise is perfect for increasing your balance and stability- which leads to better functional mobility in your everyday life.

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!

hi.jpg

Why Do a Stability Ball Hamstring Roll-In?
• The Hamstrings are responsible for much of the stabilization of the knee. So we want strong hamstrings to protect our knees from injury or strain.
• Our hamstrings are responsible for knee flexion and extension. Meaning, they help the knee move through a full range of motion.
• These muscles are built for speed. They help athletes stop suddenly, then change direction and run again. So anyone playing a sport that requires quick stops and sudden acceleration needs a healthy and strong hamstring.
• 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.
• 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.

How to Perform a Stability Ball Hamstring Roll-In:
1. Begin on the floor laying on your back with your feet positioned on the stability ball so that when your legs are extended straight out your ankles and heels are resting on the ball.
2. Raise your hips off of the ground, keeping your weight on your shoulder blades and your feet. This should form a straight line from your heels to your shoulders by keeping your back straight and your core engaged. PRO TIP: Keep your arms outstretched on either side of your body with your palms facing the ceiling to balance yourself better.
3. Use your hamstrings and glutes to pull the ball towards your bottom (booty) as far as you can while keep your hips as high as possible in the air.
4. Hold this position for 1-2 seconds before rolling the legs back to the starting position outlined in Step 2.
5. Repeat Steps 2-4 for 15-20 reps and 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
Website: https://www.FeyFitness.com

Fitness Videos

Leg Day Challenge: The Baby Deer

Hello and welcome everyone to another edition of Fey Fitness! Today I have a challenge for you all! The Baby Deer is a leg day burnout that I’ve been having my clients perform recently, and they’ve really loved it. So I thought I would extend the offer to you all to perform this lower body challenge as well to see how you liked it.

Why is it called a Baby Deer? Because after you complete this challenge your legs will be so tired that you will walk like a baby deer learning how to walk for the first time! It’s a challenge that sounds so simple, yet is killer for the legs.

Why do a Wall Squat? Wall Squats are the perfect exercise for someone with knee injuries or heart conditions, as it is easy on the knee joint and low impact on the heart so as not to complicate cardiac conditions. This bodyweight movement will not place undue stress on the knee joint like a normal squat can do, so individuals recovering from knee injuries, tightness, or pain are able to perform this exercise with much greater ease than a normal bodyweight squat.

However, if you have questions about your knee safety, please consult with your physician and feel free to message me for information more specific to your situation. Further, this move does require a sturdy wall or other vertical surface, so in order to perform this exercise you will need to find a portion of your home that has enough space for this particular movement.

Moreover, squat holds are an isometric exercise where the leg muscles are activated and working hard- but you never have to move a muscle! This means you can still get good gains from this movement, without bending the knee and aggravating old knee injuries. Simply come down into a normal squat and hold this position for as long as you can. It’s really that easy to work your muscles!

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!

hi.jpg

Why Do a Baby Deer Challenge?
• Wall Squats and Squat Holds strengthen the muscles of the entire leg. Our leg muscles are some of the largest muscle groups in the body, so by working your legs you are creating one of the most time-efficient ways to burn more calories and build strong muscles!
• When you perform these two exercises you build lower body muscles, and help your muscles work more efficiently, by building neuro-muscular connections. This means that you will be able to move more efficiently in the real world doing your normal, everyday tasks.
• 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 flexors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.

bye.jpg

How to Perform a Baby Deer:
1. Begin by performing 60 Wall Squats.
2. Then immediately come into a low squat and hold this position for between 1-3 minutes. Start off with 1 minute for beginners and increase your time in the squat position according to your level of physical fitness.
3. And you’re done! Now try walking! 🙂

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 youtube channel 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

Wall Squats: Body Weight Exercise for Knee Injuries

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level leg exercise called a Wall Squat. Wall Squats are the perfect exercise for someone with knee injuries or heart conditions, as it is easy on the knee joint and low impact on the heart so as not to complicate cardiac conditions. This bodyweight movement will not place undue stress on the knee joint like a normal squat can do, so individuals recovering from knee injuries, tightness, or pain are able to perform this exercise with much greater ease than a normal bodyweight squat. However, if you have questions about your knee safety, please consult with your physician and feel free to message me for information more specific to your situation.

The move does require a sturdy wall or other vertical surface, so in order to perform this exercise you will need to find a portion of your home that has enough space for this particular movement.

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!

2

Why Do a Wall Squat?

  • Wall Squats strengthen the muscles of the entire leg. Our leg muscles are some of the largest muscle groups in the body, so by working your legs you are creating one of the most time-efficient ways to burn more calories and build strong muscles!
  • When you perform wall squats, you build muscle and help your muscles work more efficiently by building neuro-muscular connections. This means that you will be able to move more efficiently in the real world doing your normal, everyday tasks.
  • 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 flexors will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.

1

How to Perform a Wall Squat:

  1. While on your hands and knees, place your feet flat against a sturdy vertical surface like a wall.
  2. Bring your hands directly under your shoulders.
  3. Press your feet flat against the wall and raise your knees off the ground 1-3 inches. This will be your starting position.
  4. Slowly raise your booty to the ceiling and straighten your legs.
  5. Hold this position for 1-2 seconds before slowly lowering yourself back to the starting position.
  6. Repeat this motion 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

Fitness Videos

Leg Day Quad Burner: The 20-20-2

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level quadriceps burnout that you can use at the end of your lower body (leg day) routine that will work the entire front of your thigh. I call this the 20-20-2, because we are doing three movements- the first two will be for one set of twenty reps and the third movement will be held for two minutes. This name is an easy way for my clients to remember what they are doing during each part of the exercise routine.

Why Do a 20-20-2 Workout?

  • The quadriceps (also called “quads”) are responsible for straightening the leg at the knee joint. So try sitting in a chair and contracting your quads, this contraction on the top of your thigh will make the leg straighten out in front of you. This contraction helps us when walking or climbing up stairs.
  • Our quads also help keep our kneecap in its groove at the end of the thigh bone. Having the knee in its proper placement reduces injury and keeps your knee moving in its full range of motion.
  • The rectus femoris (one of the muscles of the quad) crosses the hip joint and assists in rotation of the hip. This connection to the hip is actually very important to helping the leg swing forward when we walk or run, so we need to make sure it is strong and healthy.

hi1.jpg

How to Perform the 20-20-2 Part 1:

  1. Find a yoga mat or other comfortable surface.
  2. Get on your hands and balls of your feet with your knees hovering above the ground and your weight evenly distributed between your hands and feet.
  3. Shift your body backwards until you have almost all of your body weight on the balls of your feet. Keep your hands on the ground and straight out in front of you.
  4. Now bring your weight back until it is evenly distributed between your hands and feet. TIP: Do not let your knees touch the ground! We want the quads to stay engaged the entire time we perform this movement.
  5. Repeat this motion for 20 reps and 1 set.

hi2.jpg

How to Perform the 20-20-2 Part 2:

  1. Find a yoga mat or other comfortable surface.
  2. Get on your hands and balls of your feet with your knees hovering above the ground and your weight evenly distributed between your hands and feet.
  3. Keeping your knees hovering above the ground, step backwards until your knee is at a 90 degree angle and your ball of the right foot is on the ground.
  4. Repeat this movement with the left leg.
  5. Bring the right leg back to the starting position under your torso and with the knees hovering above the ground.
  6. Also bring the left leg back to this starting position.
  7. Repeat this backwards stepping motion for 20 reps and 1 set.

hi3.jpg

How to Perform the 20-20-2 Part 3:

  1. Come onto your feet in a normal squat.
  2. Keep the knees steady over the shins and ankles to ensure proper form.
  3. Hold this position for 2 minutes!

Also, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Though you may find yourself laughing the first few times you do this for how ridiculously hard it is and how seemingly easy the instructions make it sound!

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

Total Body Workout: Side Plank Leg Raises

Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do another plank exercise called a Side Plank Leg Raise. This exercise is perfect for someone who is at an intermediate or advanced fitness level and is looking to mix up their core and lower body workout routine.

I love planks for three main reasons. For one, a plank is a total body exercise that engages everything from your head to your toes. Two, there are about a thousand different versions of planks, each that can target specific muscles more than the rest to create a fully customized fitness routine. And three, is that performing a plank isn’t very time consuming. Most people need between 90 seconds to three minutes in order to reap the benefits of various plank exercises.

hi1

Why Do a Side Plank Leg Raise?

  • Most side planks are performed while you are balancing on one forearm, which is a fantastic way to strengthen your shoulders, wrists, upper and forearms.
  • Side planks really work that core! The entire abdominal cavity needs to be strong and engaged in order to keep you in this position, so you are strengthening your tummy for a sexy summer body.
  • You are also working on your balance. Being in a side plank means you are supporting the body on its side with just the forearm and feet keeping you off the ground. So the body engages more stabilizer muscles to keep you steady during the exercise.
  • A side plank works the quadratus lumborum, which is a part of your posterior abdominal wall, which helps reduce the risk of developing back pain from whatever you might be doing in your daily life.
  • Lifting the leg during at Side Plank Leg Raise works the entire leg (glutes, quadriceps, hamstrings, adductors, abductors) during both the ascent and descent of the movement. Also, the leg that is supporting you by keeping you off the ground is getting a great workout as well.

 

How to Perform a Side Plank Leg Raise:

  1. Bust out a yoga mat or other surface that is level and won’t hurt your feet or forearms.
  2. Come over onto your left side with your left elbow on the ground directly under your shoulder and forearm planted firmly on the ground and your left foot planted on the ground as well.
  3. Engage your core and bring yourself up off the floor so your spine is straight and your body is in a straight line from head to toes. Your left forearm and feet will be the only things touching the ground at this point. NOTE: If you are having trouble balancing, feel free to place your right hand on the ground to help stabilize you until you are confident or strong enough to take the right hand off the ground.
  4. Without locking your knees, but keeping both legs straight, raise the right leg up into the air as high as you can.
  5. Once you raise the right leg as high as it will go, return it to the starting position on top of the left leg.
  6. Repeat steps 4 & 5 10-15 times.
  7. Now you can repeat steps 1 to 6 on the right side of your body.
  8. Continue rotating sides 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

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

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

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

logo