Yahoo News We Have the 6 Move Core Workout Shakira Swears By
Some of the most famous abs in show business (think: Shakira’s, Kelly Ripa’s) share one secret weapon: trainer Anna Kaiser. Her sculpting philosophy? A 360° approach to training. ‘You need multiple types of muscular contractions and angles, as well as tempos,’ Kaiser says. ‘If you do the same motions over and over, you’re not going to get the full benefit.’
By doing the exercises in this workout, you’ll target all the muscles in your midsection:
the transverse abdominis (deepest layer),
the rectus abdominis (middle layer),
and the external and internal obliques (on your sides).
Your transverse abdominis benefits most from isometric exercises, like planks, where you hold a contraction for long periods of time. Meanwhile, moves that require you to rotate your torso (either quickly or at a slow and controlled pace), like bicycles, are major game-changers for your side abs.
See what Kaiser means by swapping your go-to exercises for this run of moves that will have your core working harder than ever before.
How to do this workout
1. Choose your preferred style
Kaiser's 'kindly' given two choices of how to crush this workout.
You can either do two sets of the designated reps for each move, switching sides if necessary with 30 secs’ rest between sets, or you could perform these moves in a circuit, too, by doing one set of each move before moving on to the next, with a 30-sec rest in between. Give yourself a min’s rest, then rinse and repeat.
Crush this workout 3 times a week to see Kaiser’s signature payoff.
2. Aim for a neutral spine
Keep an eye on your bum during workouts to make sure it’s not sticking out or caving in during moves like planks. This will help you engage your core without putting excess stress on the natural curve in your lower back.
3. Stay engaged
When it comes to stabilising your core, you’ll get better results by keeping your transverse abs engaged throughout this workout. To do so, focus on drawing your belly button in towards your spine.
Ready? Let's go.
Anna Kaiser's celeb-approved 360º core workout
1. Passé roll
Targets: Transverse abdominis, rectus abdominis
Do: 10 reps per side
a) Lie on your back with your left leg straight and hovering above the floor, and your right leg bent, with the sole of the foot parallel to the floor. Supporting your head with your hands, raise it to look at your thigh. Maintain this shape while rocking back to lift your hips off the floor for one count
b) Slowly roll back to the starting position for two counts. That’s 1 rep.
2. Oblique curtsy
Targets: Obliques, glutes, quads, hamstrings
Do: 15 reps per side
a) Stand with your left leg, crossed slightly behind your right, hands clasped behind your head, elbows wide. In two counts, bend your knees to 90 degrees, with your left heel off the floor, as you reach your right hand down towards the floor
b) Keep your shoulders and hips facing forward and your abs engaged. Return to the starting position in one count. That’s 1 rep.
3. Screwdriver
Targets: Obliques, transverse abdominis, shoulders
Do: 10 reps per side
a) Start in a forearm plank with your right arm in front of your left. In two counts, rotate your torso to the right into side plank, bringing your right hand to your hip.
b) Return to the starting position in two counts. That’s 1 rep.
4. Side swim
Targets: Obliques
Do: 15 reps per side
a) Start in lunge with your right foot forward, your torso extended over your right thigh. Keeping your gaze up, lift your left arm over your head, with your right arm towards the floor. Engage your abs and lift the right arm to frame your face in two counts
b) Return to the starting position in two counts. That’s 1 rep.
5. Side needle
Targets: Obliques, transverse abdominis
Do: 10 reps per side
a) Lie on your back with your legs lifted up and over to left. Your right arm should be on the floor above your head, and your left arm at shoulder level, palm down. In two counts, press through the left palm and bend your knees to sit up on to the left hip, reaching your right arm to your toes
b) Lower back down for two counts. That’s 1 rep.
6. Swizzle
Targets: Obliques, transverse abdominis
Do: 15 reps per side
a) Stand with your arms bent, elbows wide, and abs engaged. Jump high, rotating your hips left and keeping your chest forward as you land.
b) Reverse the move to return to the starting position. That’s 1 rep.
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