I’ll let you in on a secret – as a fitness editor, I love nothing more than digging into the workout routines of Hollywood’s richest and most famous. who find exactly Chris Hemsworth did the routine on the set of Thorto me Carrie Underwood’s Leg Workout SplitsI love trying out the training routines of some of the world’s most famous faces, often devised by some of the best coaches.
With that in mind, in an effort to see why so many people are searching on Google for “Kendall Jenner’s upper body workout,” I did some digging. Luckily for me, it wasn’t that hard—Jenner participated in an 11-minute muscle workout when she felt guilty for sitting around watching TV (linked). On her now-defunct website and app, Jenner shared the workout she says gets quick results. The model wrote, “Sometimes when I’m watching TV, I think to myself, ‘I have to do abs and sit-ups now. Then I get off the couch and do it. Read on to find out what happened when I did the same thing.
A reminder that what works for Jenner may not work for you and your body. In the event that you return to exercise after an injury or pregnancy, it is worth checking with your doctor or personal trainer before starting a new exercise routine. It should also be noted that visible abdominal muscles are the result of low body fat, which can be achieved through a balanced exercise, nutrition and sleep routine, and not just doing abdominal exercises in the gym. over here How do you calculate body fat percentage and why does it matter.
Looking for more exercise inspiration? We’ve also tried two exercises by the famous Jenner sisters – read what happened when we tried Khloe Kardashian’s Workout here as well Kim Kardashian’s buttocks workout over here.
What is Kendall Jenner’s 11-minute workout?
Are you ready to participate in the exercise? Here’s Kendall Jenner’s routine:
Forearm plank: 30 seconds
For a forearm plank, get into a pushup position, with your arms slightly wider than your shoulders, but instead of pushing up, bend your arms at the elbow so that your weight is on your forearms. Hold here, tighten your abs and glutes.
High bar: 30 seconds
For a high plank, start in a push-up position, with your arms slightly wider than your shoulders and your body weight on your hands flat on the floor. Consider creating a straight line from your heels to the crown of your head, while engaging your core.
Side plank: 15 seconds each side
Lie straight on one side with legs stacked. Lay your forearm flat on the floor and make sure your elbow is in line with your shoulder. Engage your abdominals and lift your hips and knees off the floor, keeping a straight line from head to toe. Only the forearm and foot should be touching the ground. Don’t allow your hips to sag and keep looking forward for the duration.
Side plank with exercise: 5 repetitions on each side
For this exercise, from a side plank position, bring your upper knee and upper elbow together, keeping the movement slow and controlled.
One arm plank / one leg: 15 seconds
Similar to the Birddog exercise, begin in a raised plank position, raise your right or left leg a few inches off the ground, then extend the opposite arm in front of you. Stop here, before returning to the starting position and switching sides.
Swing board: 15 seconds
For a rocking plank, start in the forearm plank position, with your body weight at your elbows, then move your body forward until you are on your tiptoes. Then slowly return to the starting position. Keep repeating this movement forward and backward.
Knee to elbow: 5 repetitions on each side
Start in the high or low plank position, whichever feels more comfortable, bend your left leg to touch your left elbow, then extend it back to the starting position and repeat. After five repetitions, switch sides.
Crunch: 20 reps
To perform the crunches, start lying on your back, with your lower back flat on the floor. With your hands on either side of your head, engage your abdominal muscles and charge your torso toward your knees. Go back to where you started and come back.
Bike crunch: 30 seconds
To perform a bike squash, lie on the floor with your back flat on the floor. Put your hands next to your head and lift your shoulders off the floor. Bend your knees and draw your legs off the floor. Bring the right knee toward your chest as you straighten your left leg, with your right knee going up, twist your body until your left elbow touches your right knee. Repeat on the other side, making sure your legs and shoulders stay off the ground throughout the exercise.
Vertical crunch: 20 seconds
To perform the vertical squash, raise your legs toward the ceiling, so that they are as straight as possible. Engage your core, arms outstretched, and curl your torso toward your legs, as if you were trying to touch your toes.
Frog crunch: 15 reps
For a frog crunch, lie on your back, put your feet together and lower your knees to the side, making a diamond shape with your legs. Moving on from your abdominals, press your torso up, extending your arms out between your legs.
Leg lifts: 15 per leg
Begin by lying on your back with your legs extended on the mat. Lift your head and neck off the mat, raise one leg toward the ceiling, and slowly lower it back to the starting position. If this is a lot on your lower back, place your hands in a diamond shape on your lower back.
I Tried Kendall Jenner’s 11-Minute Workout—Here’s What Happened
Don’t be fooled by how short and simple this exercise is – it hits all the different areas of the core and creates a burnout in no time. I completed this exercise after a week of doing it Pamela Reeve exercises every dayso my heart was already feeling the burn at the end of the first 30-second plank.
Speaking of planks, the first half of this exercise focuses a lot on the plank, where you go from forearm plank to high plank to side plank before adding crunches and knee flexion. Although you You don’t need to hold a wooden plank for a long time to see results, The intervals are short, so it is important to establish your form. I thought about keeping my belly button sucked into my spine, and a straight line from my heels to the crown of my head. Adding movement to the rocker plank and knee-to-elbow planks forced my core to work really hard to keep my body stable throughout.
From planks, you move on to different forms of crunches. If you’re like me, you suffer from any kind of lower back pain, it’s important to make sure you keep your spine imprinted on the exercise mat when working on your abs. If you find yourself arching your back, lower your range of motion to make sure you don’t put any extra pressure on your spine. Crunches, bicycle strokes, and the abdominal rectus toe crunch or “six-pack muscle” hit the bottom of the front of my heart.
The last two exercises—the frog exercise and leg raise, both of which felt Pilates inspired—the model was spotted attending Correctional Pilates classes in Los Angeles with her friend Hailey Bieber. Here’s everything you need to know Pilates and weight lossPlus 8 of the best Pilates exercises to target your heart for the final burn. Leg lifts in particular worked my lower abs, and made me feel like I worked all the different parts of my midsection.
Of course, no workout will leave you with instant results, but I felt like I worked my muscles in a short amount of time while watching TV. There’s no doubt that Jenner works hard to stay in shape and makes working out a priority, but this workout proves that you don’t have to spend hours in the gym working on your core.
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