Flab Free February Challenge via http://girlgonehealthy.com/flab-free-february-2015/

Flab Free February 2015

As Jiggle Free January comes to a close it’s time to prepare for next month’s Challenge- Flab Free February!!

Flab Free February Challenge via http://girlgonehealthy.com/flab-free-february-2015/

But Tera how do I do the moves? I’ve got you covered!

Flab Free February Challenge via http://girlgonehealthy.com/flab-free-february-2015/

The Squat:

  • Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing a fake squat.  Go way down, and you’ll feel it in every muscle in your leg.  This will give you a really strong core along with strong legs and a strong back.
  • Try not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your butt out and back straight.
  • Don’t arch your back. The best way to make sure this doesn’t happen is to keep your head up when you squat, and KEEP YOUR ABS tight throughout the whole exercise (that’s right, squats will even work your abs).
  • Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

Scissor Kicks:

  • Lie on the floor with your knees bent and arms resting at your sides. Flatten your lower back onto the floor by drawing your navel in toward your spine. Draw your knees into your chest before extending both legs above your hips.
  • Maintain stability in your core and a flat back as you begin lowering your legs toward the floor. Pause when you feel your back start to rise off the floor.
  • Carefully spread your legs wider than hip-width distance without releasing your abs. Begin the exercise by swinging both legs back in and past your midline, allowing your right leg cross above your left leg.
  • Swing both legs back out to their starting position and repeat with your left leg crossing above your right. Continue until reps are completed.

Lunge Kicks:

  • Stand with your feet together.
  • Take a long stride forward with one foot, pointing your foot and knee in the same direction.
  • Keep your torso upright and your center of gravity directly above your hips.
  • Bend your rear leg until your knee almost touches the ground.
  • Push off your rear foot and bring that leg forward with your knee in a cocked position.
  • Kick at an imaginary target, then cock your knee again.
  • Continue the same movement with your other leg, alternate as such until reps are complete.

Donkey Kicks:

  • Assume start position as shown by kneeling down on all fours.
  • Keeping your right knee bent, slowly lift that leg behind you so your foot raises up toward the ceiling.
  • Return to start position and repeat with left leg, continue to alternate until reps are complete.

The Bridge:

  • Lie down on an exercise mat, on your stomach with your legs straight and together.
  • Lift your upper body and place your elbows on the floor where your shoulders were while lying down.
  • Flex (dorsiflex) your feet so your toes are pushing into the floor.
  • Tighten your entire body and lift yourself up onto your elbows and the tips of your toes.
  • Make sure to keep your body and legs straight.
  • Hold this position for as long as you can without feeling strain in your low back.

– See more at: http://www.fitnessandfreebies.com/exercise/exercises/bridge.html#sthash.Y8kqjuHj.dpuf

  • Lie down on an exercise mat, on your stomach with your legs straight and together.
  • Lift your upper body and place your elbows on the floor where your shoulders were while lying down.
  • Flex (dorsiflex) your feet so your toes are pushing into the floor.
  • Tighten your entire body and lift yourself up onto your elbows and the tips of your toes.
  • Make sure to keep your body and legs straight.
  • Hold this position for as long as you can without feeling strain in your low back.

– See more at: http://www.fitnessandfreebies.com/exercise/exercises/bridge.html#sthash.Y8kqjuHj.dpuf

  • Lying face up on ground with arms to side, knees bent, and heels on ground.
  • Lift hips off the ground until knees, hips, and shoulders are in a straight line
  • Hold 2 -3 seconds, return to start position and repeat for required number of reps.

Plank:

I shouldn’t have to explain the plank….you guys have been with me through enough Challenges but for those who are new check out: http://girlgonehealthy.com/the-great-plank-debate/

All righty, there you have it!!! Who’s pumped?!!! Comment below with which move(s) you’re most excited to do/try and why!!

Be sure to share this with your Friends and Family so everyone can have a Flab Free February!!! #FlabFreeGGH for social media use!!

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Healthy Wishes, T

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