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Shakira's quick 6-move core workout is harder than it looks
Everyone knows Shakira's hips don't lie, but how does she stay in dance-ready 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, keeps Shakira motivated "by bringing incredibly positive energy," she tells Shape. She also shares anatomical and physics “tricks” with the singer. "She's such a cute nerd and loves learning about science," adds the trainer, who also works with Alicia Keys and Kelly Ripa. While music often...
Shakira's quick 6-move core workout is harder than it looks
Everyone knows Shakira's hips don't lie, but how does she stay in dance-ready 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, keeps Shakira motivated "by bringing incredibly positive energy," she tells Shape. She also shares anatomical and physics “tricks” with the singer. "She's such a cute nerd and loves learning about science," adds the trainer, who also works with Alicia Keys and Kelly Ripa.
While music is often a part of Shakira's workouts ("I always try to bring fresh beats to keep it fun, interesting and unexpected," says Kaiser), every now and then she switches it up by turning off the music completely. “Sometimes when she records, she prefers to train in a quiet room to give herself a music break.”
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As for her favorite type of workout, not many fans would be surprised to learn that Shakira enjoys working on her core muscles in particular. “She loves core work, but knows she needs the cardio,” Kaiser says. (Psst: This is what a perfectly balanced weekly training plan looks like)
According to her longtime trainer, all that ab work has a "funny" effect on the "Waka Waka" singer. “That makes her hungry!” Shares Kaiser. “I don't know anyone who gets hungry during this [para exercises].”
If you want to know what a Shakira core workout is really like, keep scrolling for six ab moves straight from her trainer.
Shakira's core workout
How it works:This workout will challenge “every muscle in your core,” according to Kaiser. It uses full-body movements and doesn't just isolate the abdominal muscles, "because your body works as a unit, not a combination of parts," she adds. They will all perform Exercises on one side, then repeat the entire sequence on the other side. Perform each movement slowly and with correct form, exhaling as you exert yourself. Draw your navel into your spine and avoid pushing out your core or arching your lower back. You can do this series three to four times a week.
What you will need:a Pilates ball, a mat, a light set of weights (1-5 lbs) and a medium set of weights (8-10 lbs)
Side cincher
AStart with your feet hip-width apart and a set of medium weights in each hand.
b.Reach past the knee with your left hand and keep your body straight forward as you lift your right weight toward your right armpit. Keep hips centered.
Slowly do 20 reps.
Standing march with weighted crunch
AStart with your feet hip-width apart and a set of light weights in both hands.
b.Reach up with your arms and squeeze the weights, pulling your arms down as you rotate your torso to the left as you lift your left knee.
CPull the navel toward the spine and exhale each time the elbows move down.
DPlace your left leg back on the floor and raise both arms over your head.
Repeat for a minute.
Side teaser
AStart sitting on the right side of the booty, angle your toes and hips toward the corner of a mat and lean on your right elbow.
b.Place a Pilates ball between your thighs and squeeze the inner thighs and legs together.
CRaise your left arm overhead, then pull your left elbow down into a left oblique position as your knees bend toward your chest.
DExtend your left arm and both legs. Tighten your abdominal muscles as your elbow tucks in.
Slowly do 15 reps.
Twisted crunches
AStart sitting with your feet on the floor and place a Pilates ball behind your lower back.
b.Place your hands behind your head and lean back at a 45-degree angle. Tuck your hips down to maintain a neutral spine.
CBring your torso slightly up and twist to the right as your left arm extends across your body
DPlace your left hand behind your head and return to the starting position. Tighten your abdominal muscles as you turn your sides. Do 4 reps.
ERaise your upper body slightly. Extend your right arm to the side and touch the mat with your fingertips.
FPlace your right hand behind your head and return to the starting position. Do 4 reps.
Repeat for a minute.
Fitted C-curve with headscarf extension
AStart sitting on a mat, bend your knees and press your heels into the floor.
b.Tape the inner thighs together and hold a towel between both hands and pull it out to activate each muscle in the arms.
CLean your upper body back as far as possible while maintaining a neutral spinal position.
DKeeping your upper body in this position, bring your arms to your ears and lift the towel over your head. Then lower it back in line with your shoulders.
Slowly do 15 reps.
3-count crunch with a Pilates ball
AStart by lying on a mat and placing a Pilates ball directly under your shoulder blades (near your bra line). Place your hands behind your head and extend your legs in a V shape with a slight external rotation (toes pointed out).
b.Exhale 3 times as the chin rises toward the chest in 3 separate movements, getting higher with each rep and gradually lifting the shoulder blades off the mat.
CKeep your elbows wide and focus on pulling your abs into the mat each time your chin lifts.
DLower head back to mat and open ribs to begin again.
Do 15 reps.