Check out a few more abs exercises, straight from her longtime trainer.
Everyone knows Shakira’s hips don’t lie, but how does she stay in tip-top shape? The “Shakira: BZRP Music Sessions #53” singer works with Anna Kaiser, a NASM-certified personal trainer and CEO of Anna Kaiser Studios.
Kaiser, who has trained the performer for more than a decade, motivates Shakira “by bringing an incredibly positive energy,” she says. appearance. She also shares anatomical and physical “tricks” with the singer. “She’s a very sweet geek and loves learning anything to do with science,” adds the instructor, who also works with Alicia Keys and Kelly Ripa.
While music is often a part of Shakira’s workouts (“I always try to bring in new beats to keep it fun, interesting, and unpredictable,” says Kaiser), she switches it up every now and then by turning off the music altogether. “Sometimes when you’re recording, you’d rather practice in a quiet room to have a music break.”
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As for her favorite type of exercise, many fans wouldn’t be surprised to learn that Shakira enjoys working on her core muscles above all else. “She loves core work but knows she needs cardio,” Kaiser says. (Note: This is what a perfectly balanced weekly workout schedule looks like)
All that abs work has a “funny” effect on the “Waka Waka” singer, according to her longtime trainer. “It makes her hungry!” Tsar’s arrow. “I don’t know anyone else who gets hungry during this [abs exercises]. “
If you want to see what Shakira’s core workout really looks like, keep scrolling for six abs moves straight from her trainer.
Shakira’s basic workout
How it works: This workout will challenge “every muscle in your core,” says Kaiser. She adds that she uses the whole body movement, not just isolating the abdominal muscles “because your body works as a unit, not a collection of parts.” You will perform all exercises on one side, then repeat the entire sequence on the other side. Do each movement slowly and correctly, exhaling on effort. Pull your navel into your spine and avoid pushing your core out or arching your lower back the whole time. You can do this series three to four times a week.
What you will need: Pilates ball, mat, light weight set (1-5 pounds), and medium weight set (8-10 pounds)
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a. Start by standing with feet hip-width apart and a set of medium weights in each hand.
B. Extend your left hand down past the knee, keeping the body square to the front, with the right weight lifted toward the right armpit. Keep your hips centered.
Do 20 slowly.
Stand in a march with a weighted crunch
a. Start by standing with your feet hip-width apart and a set of light weights in both hands.
B. Reaching arms overhead and squeezing the weights together, pull the arms down while rotating the torso toward the left while lifting the left knee.
c. Pull your navel toward your spine and exhale each time your elbows drop down.
Dr.. Place your left leg back on the floor and bring both arms back up.
Repeat for one minute.
a. Start by sitting on the right side of the booty, toes angled and hips on the corner of the mat, right elbow supported.
B. Place a Pilates ball between your thighs and squeeze your thighs and calves together.
c. Raise your left arm above your head and then bring the left elbow down in the left diagonal direction while the knees are bent toward the chest.
Dr.. Extend the left arm and both legs out. Contract the abdomen as the elbow retracts.
Repeat 15 slowly.
a. Start sitting with feet flat on the floor and place a Pilates ball behind your lower back.
B. Place your hands behind the head and lean back at a 45-degree angle. Bend your hips downward to maintain a neutral spine.
c. Lift the torso up slightly, rotating to the right as the left arm extends across the body
Dr.. Place the left hand behind the head and return to the starting position. Contract your abdominal muscles while rotating your sides. Do 4 reps.
E. Raise the torso slightly. Extend right arm out to side, fingertips touching down on the mat.
F. Place the right hand behind the head and return to the starting position. Do 4 reps.
Repeat for one minute.
C-curve with top towel extension
a. Start by sitting on a mat, knees bent and heels pushed into the floor.
B. Glue your inner thighs together and hold a towel between both hands, pulling on it to activate every muscle in the arms.
c. Lean torso goes as far back as possible while maintaining a neutral spine position.
Dr.. Keeping the torso in this position, raise the arms by the ears, and raise the towel over the head. Then bring it down in line with the shoulders.
Repeat 15 slowly.
Push-ups of 3 with a Pilates ball
a. Start by lying on a pilates ball mat just below your shoulder blade (near your bra line). Place your hands behind the head and extend the legs in a V-shape with a slight external rotation (toes pointing outward).
B. Exhale 3 times as the chin rises to the chest in 3 separate movements, increasing the rise with each repetition and gradually lifting the shoulder blades off the mat.
c. Keep your elbows wide and focus on drawing your abs into the mat each time your chin is raised.
Dr.. Lower the head back toward the mat, and open the ribs to start over.
Repeat the exercise 15 times.