How are doing your abs after the week 3 of the Fit Girl challenge so far?
For the beautiful nutrition coach Clémence (ck_health on Instagram) and I, it has been super effective.
Today, we close the month with week 4, which targets the legs and glutes.
We cannot wait to do a review of the month with you next weekend before starting round 2 of our challenge! Motivated?
Here are the explanations and some tips to perform them well.
– Target: Glutes and legs
– Material: Yoga matt (optional)
– To do: Do each exercises during 50 seconds, take 10 seconds of rest between each exercise and repeat the circuit 3-5 times depending on your level
To do a minimum of 5 times this week for better physical results.
For more results, you keep working on your abs with the Fit Girl Challenge – week 3.
- Exercises explanations
1) Half circles
On all fours, hands aligned with the shoulders and knees aligned with your hips, lift one leg by contracting your buttocks and draw a half circle with your leg. Repeat with the other leg.
Make sure that your core is engaged, do not to arch your back and have your head aligned with your spine.
2) Ski squat jump + kick
Stand feet together, do a ski squat and jump. Land softly on the floor by slightly bending your legs and do a kick with your right foot. Repeat on the other side
3) Side lunges
Standing, do a side lunge. Make sure to keep your back straight and to push through the heel of your bending leg to return to the starting position. Repeat on the other side
4) Single leg hip raise
Lie face up on the floor with your left knee bent and your right leg straight. Raise your right leg until it is in line with your left thigh.
Push your hips upward, keeping your right leg elevated.
Pause, then slowly lower your body and leg back to the starting position. Then switch legs.