Tag: total body fitness

Advanced Upper body and Core Dip ‘n Lift for a Stronger You!
Fitness Videos

Advanced Upper body and Core Dip ‘n Lift for a Stronger You!

feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an advanced level upper body AND core exercise that I call the Dip ‘N Lift. This move does require access to a Pilates reformer, so let’s explore how to use this piece of equipment for some great upper body and abdominal benefits!

Fitness.jpg

Why Do a Dip ‘N Lift?

  • Tricep dips and ab curls 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.
  • 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.
  • 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.
  • This exercise emphasizes strength in the body and helps create toned muscles.
  • Tricep Dips are some of my favorite upper body exercises because they require more core, shoulder and triceps stability in order to complete the movement. This leads to better functional mobility in our everyday lives outside the gym!
  • Working on these muscle groups helps you build stability, strength and power in your upper body.

reformer.jpg

How to Perform a Dip ‘N Lift:

  1. Sit on top of the footbar with your hands firmly beside you and your knuckles facing the same direction as your gaze.
  2. Place your heels against the carriage of the reformer and press out to straighten the legs.
  3. Sit up tall and engage your core.
  4. When you are ready, use your upper body to lift yourself off the footbar and perform a tricep dip down into the front well of the reformer.
  5. Press yourself back up to a straight arm position, then use your core to “scoop” your spine up and over the footbar while the booty lifts to the sky. Your abs are the main mover for this and will be able to pull you up and backwards.
  6. Continue moving in this manner for 12-15 reps. Be sure to repeat 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.

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
Advanced Plank for Abs and Core
Fitness Videos

Advanced Plank for Abs and Core

feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! It’s so good to be back making fitness content for you all! I missed you guys and can’t wait to dive back into making great health and wellness videos for our community. In this video we are exploring an advanced level core exercise that I call an Advanced Ab Plank.

Fitness.jpg

Why Do an Advanced Ab Plank?

  • 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.
  • 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.
  • 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.
https://youtu.be/_W-EibxyjP0
download (1).jpg

How to Perform an Advanced Ab Plank:

  1. Sit on top of the Exo Chair and place your toes/balls of the feet on the pedal of the chair.
  2. Press the pedal to the ground and secure the heels of your feet onto the wooden portion of the pedal.
  3. Stand up and then forward fold to place your hands on the ground and inchworm yourself out into a plank position (NOTE: Your heels will naturally lift off the pedal and this is ok, we only want the toes/balls of the feet on the pedal).
  4. Engage your transverse abdominis muscles to pull the feet 1-6” up into the air lifting the pedal off the ground.
  5. Use your transverse abdominis muscles to lower the pedal back to the start position.
  6. Continue moving in this manner for 12-15 reps. Be sure to repeat for 3-4 sets total.

download.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

cropped-logo2

Intermediate Plank Knee Pull Ins
Fitness Videos

Intermediate Plank Knee Pull Ins

feyfitnessLeave a comment

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring an intermediate level exercise called a Plank Knee Pull In. But not to worry, you don’t have to be perfect at this exercise right off the bat, practice makes perfect as we strive for proper form and achieve stronger, toned muscles in the process. If you find your shoulders feeling weak or aching as you perform this exercise, you can always place your hands on a sturdy, elevated surface such as a chair, bench or coffee table to keep the upper body elevated off the ground and make the move easier.

Fitness

Why Do a Plank Knee Pull In?
• 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.
• 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.
• 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 a Plank Knee Pull In:
1. Grab two furniture gliders or fitness gliders and place one under each foot.
2. Come up into a plank.
3. Moving at the same time, bring both knees in to your chest.
4. Trying to move seamlessly, and keeping the rest of the body still, extend the feet back out to the starting position.
5. Continue moving in this manner for 12-15 reps and be sure to repeat 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 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