Jiggle Free January kicked my arse just as it seems to do every year…. so my dear friends what shall we do now? Get ourselves all kinds of excited for FLAB FREE FEBRUARY that’s what!!!!!!
This month’s challenge will focus on new body parts (LEGS and BOOTY) and still work on those pesky abdominal muscles so don’t worry about all that hard work you put in perfecting your plank… they are included in this month’s challenge too!
Let’s breakdown those movements:
- 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.
- 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 mid-line, 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.
- 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.
- 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.
- 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.
- 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/
P. S. Check out my Amazon picks for a comfy mat to use for donkey kicks, planks, and scissor kicks and take you work out to the next level by adding weights to those squats and lunge kicks!!
Be sure to share this with your Friends and Family so everyone can have a Flab Free February!!! #FlabFreeGGH for social media use!!