Shakira Swore By This Trainer's Moves To Prep Her Abs For The Super Bowl
Shakira Swore By This Trainer's Moves To Prep Her Abs For The Super Bowl
Shakira had a secret weapon when it came to sculpting her abs in preparation for baring them at the Super Bowl Halftime Show with Jennifer Lopez, first in her a sparkly dress and then in a gold outfit that also showed off her midsection: trainer Anna Kaiser, whose comprehensive workouts leave no abdominal muscle untouched.
That’s because Kaiser’s sculpting philosophy is a 360-degree approach to training. “You need multiple types of muscular contractions and angles, as well as tempos,” she says. “If you do the same motions over and over, you’re not going to get the full benefit.”
By doing the exercises below, 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. (Kaiser also trains Kelly Ripa, who posted a hilarious video gunning for a spot alongside Shakira at the Super Bowl this year, too.)
Your transverse abdominis, for example, 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 (a.k.a. Shakira's specialty).
See what Kaiser means by swapping your go-to moves for these exercises that work your core from back to front. Do two sets of the designated reps for each move, switching sides as instructed. Crush this workout three times a week to see Kaiser’s signature payoff. Super Bowl 2021, here you come.
1) Side Needle
Lie faceup, legs lifted up and over to left, right arm on floor above head, left arm at shoulder level, palm down (first image). In two counts, press through left palm and bend knees to sit up onto left hip, right arm reaching for toes (second image). Lower back for two counts. That’s 1 rep. Do 10 reps per side.
2) Side Swim
Start in right side lunge, torso extended over right thigh, gaze up, left arm over head, right arm toward floor (first image). Engage abs and lift right arm to frame face in two counts (second image). Return to start in two counts. That’s 1 rep. Do 15 reps per side.
3) Passé Roll
Lie faceup with left leg straight and hovering above floor, right leg bent with sole parallel to floor, and hands cradling head raised to look at thigh (first image). Maintain shape while rocking back to lift hips off floor for one count (second image), then slowly roll back to start position for two counts. That’s 1 rep. Do 10 reps per side.
4) Swizzle
Stand with arms bent, elbows wide, and abs engaged (first image). Jump high, rotating hips left and keeping chest forward as you land (second image). Reverse move to return to start. That’s 1 rep. Do 15 reps per side.
5) Screwdriver
Start in forearm plank with right arm in front of left (first image). In two counts, rotate torso right into side plank, bringing right hand to hip (second image). Return to start in two counts. That’s 1 rep. Do 10 reps per side, resting one minute between sides.
6) Oblique Curtsy
Stand with left leg back, crossed slightly behind right, hands clasped behind head, elbows wide (first image). In two counts, bend knees to 90 degrees, with left heel high, while reaching right hand down toward floor (second image). Keep shoulders and hips facing forward and abs engaged. Return to start in one count. That’s 1 rep. Do 15 reps per side.
The 42-year-old trains her core from every angle—and it shows.