Fitness Videos

The Superman Floor Press for an Awesome Total Body Workout!

Hello and welcome to another episode of Fey Fitness! In today’s video I will teach you how to properly perform a Superman Floor Press. The original Superman is a fabulous exercise because it works the erector spinae, latissimus dorsii, glutes, hamstrings as well as the deltoid and trapezius muscles; and the addition of the floor press engages the arms to further round out the amazing benefits of this exercise. This exercise is easy enough to perform within the comfort of your own home, and is gentle enough for people with Atrial Fibrillation or other heart conditions.

The Superman Floor Press is an exercise that is perfect for working the arms, upper body, back, butt and posterior of the thighs. Additionally, you only need a yoga mat or soft carpet to perform the beginner’s version of this movement. Once you are comfortable with the bodyweight version of this exercise, you can add dumbbells or small weight plates to increase the intensity of the movement for the upper body and arms.

I recommend this exercise for people with desk jobs, individuals with heart or blood pressure problems, or for seniors who are capable of getting on and off the floor. This exercise is ideal for strengthening the back to protect our spine, and for strengthening the booty and back of the legs so they stay strong and can help with functional mobility and range of motion. Plus, the arms get a heck of a workout as well!

How to Perform a Superman Floor Press Exercise:

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Extend your arms straight overhead and keep your legs straight behind you on the floor.
  3. When you are ready raise both your arms and legs off of the floor as high as they will go. Try to keep your arms at jaw or ear height and parallel to the floor.
  4. Bring the arms backward so your hands are in line with your shoulders and your arms are still parallel to the floor. Your elbows will be in line with your back at your sides.
    1. Pro Tip: When you are ready to move beyond just bodyweight movements, start off with a 2.5 pound dumbbell or weight plate and gradually move up in weight from there.
  5. Bring the arms back to the starting position.
  6. Repeat this motion for 15 reps and for 3 sets.

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.

hi.jpg

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

Advertisements
Fitness Videos

Channel Your Inner Superhero for a Better Back and Booty with Superman Exercises!

Hello and welcome to another episode of Fey Fitness! In today’s video I will teach you all how to properly perform a Superman pose. The Superman is a fabulous exercise because it works the erector spinae, latissimus dorsii, glutes, hamstrings as well as the deltoid and trapezius muscles. This exercise is easy enough to perform within the comfort of your own home, and is gentle enough for people with Atrial Fibrillation or other heart conditions.

fitness-exercising-exercise-like-superman-female-target-muscles-marked-red-initial-final-steps-45723100

The Superman is an exercise that is perfect for working the back, butt and posterior of the thighs. Additionally, you only need a yoga mat or soft carpet to perform this movement. I recommend this exercise for people with desk jobs, individuals with heart or blood pressure problems, or for seniors who are capable of getting on and off the floor. This exercise is ideal for strengthening the back to protect our spine, and for strengthening the booty and back of the legs so they stay strong and can help with functional mobility and range of motion.

How to Perform a Superman Exercise:

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Extend your arms straight overhead and keep your legs straight behind you on the floor.
  3. When you are ready raise both your arms and legs off of the floor as high as they will go. Try to keep your arms at jaw or ear height and parallel to the floor.
  4. Hold this position for as long as you can. Generally, people hold this exercise for 30-60 seconds at a time and repeat the exercise for 3 sets.

I love this exercise for the great benefits it brings to my 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 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

Fitness Videos

Side Bend Your Way to a Better Back!

Hello and welcome everyone to another episode of Fey Fitness. Today’s exercise video showcases the Side Bend exercise for the versatility it offers both people with low back pain, or those of us with Atrial Fibrillation.

This exercise is perfect for people like me who have been moving furniture and heavy boxes because it stretches the spine and oblique muscles. This stress can help the body move back into alignment, or at least close enough in alignment until you can see your chiropractor again!

bendd.png

If you live with AFib, also like me, then this exercise is perfect because it does not cause your heart rate to spike like a sit up or crunch might. It is low intensity enough to keep your heart happy, but strong enough to still give your core a workout.

A Side Bend is an easy exercise that encompasses a few simple steps:

  1. Stand straight and tall with your shoulders back.
  2. Raise your right arm above your head so your bicep is closest to your right ear.
  3. Keep your left arm relaxed by your side.
  4. Now, bend your upper body to the left so your left arm slides down along your left thigh and keep your right arm straight with the bicep staying by your ear.
    1. Pro Tip 1: If you are doing this for a bad back, hold this position until you feel your oblique muscles or your lower back start to relax. Then repeat on the other side. Continue switching and holding this position on your left and right side until you start to feel low back relief (generally in about 3-5 reps).
    2. Pro Tip 2: If you have atrial fibrillation and are doing this as a part of your core workout, keep your core muscles tight as you lean to the left. Then, as you return to center, tighten your muscles as much as you can to really work the core as much as possible.
  5. Next, return to center and repeat this motion on the other side with your left arm by your left ear and your right arm along your thigh.
  6. Repeat this as a core exercise 15 times for 3 sets, and 3-5 times as a low back stretch.

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