Tag: leg raise

Beginner Resistance Band Leg Exercises (Routine)
Fitness Videos

Beginner Resistance Band Leg Exercises (Routine)

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Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do a beginner level leg exercise routine. There are three different moves in this video, but all of them require being in a quadruped position to maximize lower body engagement.

So with all that said, let’s dive into this exercise! With this workout you’re really getting a big bang for your buck. Plank and quadruped exercises work the abs, glutes, chest and back muscles. So this one exercise is a great way to hit several muscle groups at once! However, by adding in the various exercises, we are targeting the glutes and legs to further enhance the muscle growth to these areas- and muscle growth means lean, toned and sexy muscles!

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Why Do a This Leg Routine?
• 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.
• 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.
• 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.
• 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.
• This exercise emphasizes strength in the body and helps create toned muscles.
• 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!

How to Perform These Exercises:
1. Come onto your hands and knees on a soft surface. Make sure your knees are directly under your hips and your hands are under your shoulders.
2. Keeping the core engaged and the back straight, and place a resistance band, or Pilates loop, around the arch of your foot.
3. For the first exercise, lower the foot straight down to a 90 degree angle with your hip and use your glutes and hamstrings to draw the leg straight up and out behind you.
4. Repeat for the desired number of reps on each side.
5. The second exercise requires opening the leg outward, away from the midline of the body, to bring the 90 degree straight leg parallel to the floor. Repeat Steps 3 and 4 in this new position.
6. The final exercise uses the same starting position as Step 5, but this time the leg will raise and lower vertically, rather than move along a horizontal axis.

My recommendation is to perform this exercise along with your lower body workout routine get the best results. If you have any questions please feel free to reach out to me and I would be more than happy to answer them for you!

I love this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.

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 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

Total Body Workout: Side Plank Leg Raises

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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.

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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

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Lay Down For Sexy Abs!
Fitness Videos

Lay Down For Sexy Abs!

feyfitnessLeave a comment

Hello and welcome everyone to another episode of Fey Fitness! Today I am showing you how to work both your core and hip flexors with one easy exercise.

This exercise is perfect for the beginner or those of us with heart conditions, because it works the core without getting our heart rate too high. Plus, it is very simple because it doesn’t require any additional weights to perform. The weight of your legs provides resistance that your muscles have to overcome in order to lift them off the ground. The hip flexors are worked as the legs are lifted up off the ground, and then worked again as they are being lowered.

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  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 until they make a 90-degree angle with the floor and your hips.
  4. Now tighten your abs and lift your hips up off the ground while keeping your legs straight.
  5. Finally, slowly lower your legs back down into the starting position.
  6. Repeat this motion for 15 reps and 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

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

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

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

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