If you're a Disney fanatic and looking for a new fitness challenge, then boy do we have something special for you today:  The Disney Princess Workout Challenge.

These exercises have been themed around well-loved Disney princesses, their favourite activities, and their characters.  Do froggers with Princes Tiana, swim like Ariel, and try rowing like Pocahontas.  Do each of these 12 workouts (including a cooldown and rest!) to complete the total princess challenge.

Ariel:  Swim Workout

This one seems pretty obvious, but The Little Mermaid workout has to be a swimming exercise, or something like this pool workout!  If you're feelin' the "sold-my-voice-for-legs" Ariel a little more, try strengthening your brand-new legs with a "leg day", starting with this five-minute leg workout.  Ready for a challenge?  Do both!  Train your legs, then hop in the pool or the ocean for a swim.

Cinderella:  Horseback Riding

Even Jillian Michaels (not a Disney princess, but a fitness queen nonetheless) says she loves horseback riding as a way to be active with her family.  We know not everyone has access to a horse, so, alternatively, you could clean your house.  That's a pretty good workout, too.

Jasmine:  A "Magic Carpet" Workout

What does a "magic carpet" workout mean?  Two things.  One:  try adding a "magic carpet" (aka towels) under your feet or elbows and use them like sliding discs on hardwood or tile floors.  This sliding elbow plank will give you a better idea.  Two:  try aerial yoga, since you'd be in the "sky" and then have the opportunity to say/sing, "I'm way up here, it's crystal clear!"

Merida:  Archery

This red-headed warrior princess knows that archery is a kickass arm workout.  If you're completing this challenge at home and don't have an archery range near you, try this archery-inspired workout using resistance bands or our 100-rep arm workout.

Pocahontas:  Kayaking

If you're near a lake, river, or body of water, try renting a kayak, canoe, or stand-up paddleboard — it makes for a peaceful, low-impact exercise, but a killer arm workout (it's how Pocahontas got so jacked!).  Not near any aqueous environments?  Try a rowing class or use the rowing machine at your gym.  Be sure to belt out, "JUST AROUND THE RIVER BEEEEND", for all your fellow gym-goers to enjoy.

Belle:  Ballroom Dancing

Because who could forget that dance?  Right??  Make like Belle and try a ballroom dancing class.  Alternatively, you can try something like tango, salsa, or ballet.  You can get comfortable with our 30-minute dance workout or these ballroom dance basics.

Rapunzel:  Rope Workouts

Whether you're climbing a rope in CrossFit or using the heavy ropes (also called "battle ropes"), you'll be channelling all those independent-woman-but-also-princess vibes from Tangled.  Do you have a jump rope at home?  Try this 10-minute jump rope workout.

Snow White:  The High-Heel Workout

Think about it:  she ran away from a hunter in high heels, she cleaned the house in high heels, she even ate a poison apple from a really sketchy old woman who turned out to be her archnemesis ... in high heels.  Is she on to something?  There are some good calf-strengthening benefits of wearing high heels.  Try doing a high-heel workout (don't get crazy, you might twist your ankle!) by doing some squats and lunges in some of your stilettos or wedge heels, walking around in your heels, or simply trying a ballet barre workout on your toes or some calf raises.

Tiana:  Frog Exercises

Since Princess Tiana spends most of this movie literally being a frog, this is your time to get into character in a new way.  Do some froggers, try a set of frog crunches, or do a yoga frog pose.  Your legs and core will be seriously feeling these exercises.

Mulan:  Martial Arts

You don't have to "be a man" to try this style of exercise.  Try Krav Maga martial arts or kickboxing — both are guaranteed to get your heart rate up.  Looking for something more low-impact?  Try Tai Chi.  Make sure you're as swift as a coursing river, though.

Elsa:  Ice Bath

The queen of cold is onto something — and that something is about recovery.  Taking an ice bath is a great way to recover from intense workouts, rigorous training programs, and endurance events like a half marathon (maybe a Disney princess half marathon?!).  Consider doing one of these in conjunction with your Sleeping Beauty Rest Day (coming up next), but if you're not currently training, make like Arendelle and cool down.

Aurora:  Rest Day

Because, let's be real, she was asleep for most of the action.

Even though full hips and thighs are a beautiful thing, many a woman has looked begrudgingly at her legs in the mirror.  Unfortunately there's no one exercise or food that does the trick — spot reducing fat doesn't work — but keep reading to find out what can help.

Cardio and Enough of It

Burning calories is key to reducing your overall body fat, and heart-pumping cardio is going to make that happen.  Choose the types that burn the most calories such as biking, running, and jumping rope.  As a bonus, these also tone the legs while you're doing them.  Do 60-minute sessions five times a week to really notice a difference.

Pump It Up

The incline, that is.  When doing cardio, pump up the treadmill's incline, find some hills to bike or run up, or do the stairs outside or in your home.  You'll instantly feel your heart-rate increase, which means you're working harder, burning more calories than if you stuck to a flat surface.  Incline also targets the thighs, hamstrings, and tush, toning your lower body.

Tone Up

With all the cardio you're doing that's stripping away that extra layer of fat surrounding your lower body, you want to reveal strong, toned muscles underneath.  Doing moves that sculpt your inner and outer thighs, hamstrings, and butt will make your legs look leaner and slimmer.  Include strength training sessions a few times a week, targeting the lower body with workouts like these:

• Five-minute inner thigh workout
• Five-minute leg workout
• Two-minute butt workout
• Thigh-toning yoga sequence
• Thirty-day squat challenge

Start Your Day Right

Definitely don't skip the first meal of the day since it'll jump-start your metabolism, helping to reduce your overall body fat to reveal your leaner legs.  Pass on sugary, refined-carb meals, and opt for a combo of protein and fiber-filled complex carbs.  The protein will give you energy, so you'll feel pumped for that early morning cardio workout, and it also helps build muscle.  The carbs will sustain that energy and keep you feeling full.  Here are some satisfying breakfast ideas.

• High-protein pancakes with banana cream sauce
• Apple-cinnamon quinoa bake with Greek yogurt
• These portable egg breakfasts are great if you're on the go — pair with an apple, pear, or berries
• Pear-berry weight-loss smoothie

Snack to Stave Off Hunger

Eating a little something every few hours will prevent hunger from causing you to overeat, so be sure to eat a snack in between meals.  Keep it under 150 calories and choose foods high in protein and fiber to fill you up and offer energy.  Here are 150-calorie homemade snack ideas like these strawberry creams.

Write It Down

You can't slim down by exercise alone.  It's important to cut calories as well and to know your daily calorie intake.  Though it may seem tedious, keeping a food journal works — in fact, one study found that those who logged what they ate six days a week lost twice as much weight as those who only kept track of a day or less.  In order to lose a pound a week, you need to cut 500 calories a day — 250 through exercise and 250 through diet is a good breakdown.  Just be sure not to dip below 1,200 calories.  Writing it down will keep you accountable for every bite.

Hydrate With H2O

Choose water every time you reach for a drink, and you'll save hundreds of calories avoiding sodas, fruit juices, and other sweetened beverages.  Aside from being zero calories, it'll keep you hydrated, which also helps with weight loss.  Keep water close by, and sip it often, especially before meals — filling up on water before eating helps encourage portion control.

Spend Time Dreaming

Getting enough rest is also proven to aid in weight loss.  Sleepiness makes people snack more, consuming extra calories, while also making them too tired to work out.

Embrace Genetics

If you're blessed with a pear-shaped body (and so is your sister, mother, aunts, and grandmother), there's not a whole lot that exercise, eating right, and taking care of yourself can change.  Do what you can, but don't obsess or stress about it.  Enjoy life in the body you were given — thighs and all!

It can be frustrating to feel like you are logging hours in the gym without seeing the efforts manifest on your body.  What gives?  You may be doing it wrong, says fitness trainer and healthy chef Katy Clark, a former contestant on Food Network Star.  She shared with us her top tips for ramping up your workouts to see results;  check out her advice below.

1. Reassess your workout:  It's time to ask yourself — are you really working out to make a change?  A good workout will leave you feeling one of three ways, Katy says.  "You need to be sweating, you need to be breathing heavy, or you need to be sore the next day," she advises.  "If you didn't hit any of those three, it wasn't a good workout."
    
2. Be consistent:  Find something you like so you'll stick with it, Katy says.  "Anything you do consistently is going to bring about change," she says.  "Challenge yourself, grab a friend, but nonetheless, just get out there."  If you think you're too busy to fit in a workout, Katy says to think of it this way:  "One hour of your day is just four percent of your day.  Everyone's got four percent of their day to get a workout in."
    
3. Use weights:  Katy believes the best results come from weight training with weights heavy enough to fatigue muscles at 10 reps.  "Whatever weight you're bearing — if you're doing two kilos, if you're doing four kilos — if you're not tired by [rep] number 10, then you need to go a little bit heavier.  If you are consistently doing that, you're going to see changes in your strength and in your muscle mass."  An added bonus?  "It's empowering when you are in that weight room and you're the chick rocking it," Katy says.

If you know someone who's obsessed with burpees, squats, and box jumps, they're going to love these CrossFit-inspired gifts.

Mug

Lift All The Heavy Things Mug ($15)

Kettlebell and Dumbbell Cookie Cutters

Kettlebell and Dumbbell Cookie Cutters ($6)

Reebok CrossFit Nano 6.0

Reebok CrossFit Nano 6.0 ($110, originally $130)

Enso Silicone Rings

Infinity in Turquoise ($25)

Elements Copper Ring ($40)

Stackables ($12)

Junk Headbands

Junk Headbands ($16)

Inspirational Wall Art

Inspirational Wall Art ($42)

RX Jump Rope

RX Jump Rope ($43)

WODDice

WODDice Firebreather ($35)

Burpee Tote Bag

Burpee Tote Bag ($15)

StrengthCrate Subscription Box

StrengthCrate Subscription Box ($60-$80 per month)

Nike Metcon 2

Nike Metcon 2 ($98)

Live Love Lift Keychain

Live Love Lift Keychain ($16)

Resistance Bands

IronWoody Resistance Bands ($115)

T-Shirt

I Clean, I Jerk and I Have A Nice Snatch T-Shirt ($20)

RockTape HookGrip Tape

RockTape HookGrip Tape ($20)

Lululemon High Times Pant

High Times Pant ($98)

You've come up with a million and one excuses not to work out, but there's a part of you that knows you should.  When you need a little inner motivation, tell yourself one of these things and it should help motivate you to grab those sneakers and get your sweat on.

• "I always feel better after it's done."
• "Every workout brings me closer to my goals."
• "A short workout is better than no workout."
• "Dinner (or breakfast or lunch) will taste so much better after I'm done."
• "I'll sleep better tonight."
• "Today's workout is tomorrow's body."
• "I can rest tomorrow."
• "I won't regret this."
• "I'm lucky that I'm able to work out."
• "It's one hour out of my 24-hour day.  I can make time for it."