The six exercises performed by Shakira to strengthen her abs

Shakira at the 75th Cannes Film Festival (in Cannes, May 25, 2022). Getty Images

Anna Kaiser, the singer’s sports coach for 10 years, revealed certain exercises from her sports routine in an interview with the magazine’s website. shapeJanuary 20.

Anna Kaiser, Shakira’s sports coach for 10 years, shared six exercises frequently practiced by the singer during her sports sessions, to the site of the English magazine shape, January 20. “This session will work every muscle in your core,” Anna Kaiser told the magazine. It will engage the whole body, not just the abs, because the body works as a unit, not as a combination of parts.”

Performing these movements requires having a small Pilates ball, a gym mat, a towel, a pair of light weights (between 500 grams and 2 kilos) as well as a pair of medium weights (between 4 and 5 kilos).

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A sequence to be performed 3 to 4 times a week

The first exercise is to perform a crunch lateral. Standing, with a medium weight in each hand, lower the left hand to the knee, while raising the weight of the right hand towards the right armpit. The coach advises to do 20 repetitions on each side, all slowly.

The second exercise involves standing with your arms extended above your head, with a light weight dumbbell in each hand. Simultaneously, raise the left knee and bend the arms towards the left side of the bust, performing a slight twist. We then resume the initial position, repeat the movement for one minute.

On the ground, on his gym mat, we take support on his right elbow and on his right buttock. The Pilates ball is clamped between the thighs, the left arm is raised. Simultaneously, bend your knees towards your chest and lower your left arm. Then we unfold the legs and arm to resume the initial position. The exercise is repeated 15 times.

Place now, at crunning twisted. Sit down with your knees bent and your feet on the floor. Place the Pilates ball behind your lower back, hands behind your head. The movement consists of tilting the back backwards by contracting the abdominals. We then lean on the ball. By raising the bust slightly, we twist to the right, stretching the right arm laterally. Then place the right hand behind your head and return to the starting position. The movement is to be done four times, then repeated but this time stretching the left arm to the right. All for 1 minute.

The fifth movement is as follows: sitting on the mat, the knees are bent and the heels placed on the ground in front of you. We tighten the thighs arms are stretched in front of us, and the hands hold each side of a towel. Then lean your torso backwards while keeping your back straight and raise your arms above your head to place the towel there. We lower them while keeping the position. Repeat the movement 15 times.

Finally, Anna Kaiser invites you to lie down on the gym mat and place the Pilates ball under your shoulder blades. Both hands are behind the head, elbows apart, legs apart in a V, toes pointing outwards. The chin towards the chest, we then wrap the bust in three short exhalations. Then we release the head towards the mat before starting again. Repeat the exercise 15 times.

For a complete sports session, the coach advises performing all six exercises, once on each side, and doing this series three or four times a week.

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