Shakira’s Quick 6-Move Core Workout Is Harder Than It Looks

Everybody knows Shakira’s hips don’t lie. That’s a memorable phrase. But the question is what everyone wants to know: How does Shakira always have the readiness to move in such a wonderful way? It turns out it’s not as mysterious as it seemed. Shakira works out with Anna Kaiser, who is NASM-certified and owns Anna Kaiser Studios. The primary focus is on the core. Repeat, repeat, repeat. Kaiser has said Shakira enjoys the core workouts but remembers that she can’t put off cardio workouts indefinitely. Apparently, it’s all about balance. Core first, but sweat is still necessary.

If you’re wondering exactly what a Shakira core routine looks like, it isn’t some sort of concept. It’s concrete. There are six exercises she does to target her abs, and they’re designed to be done in combination, not pieced together randomly.

The idea behind Shakira’s core routine, as she demonstrates it, is to engage all the muscles in the middle area. Not just your abs in isolation. Kaiser emphasizes full-body movement quite frequently, since the body doesn’t function quite so neatly divided into parts. Each exercise gets completed on one side before moving on to the other.

When it comes to equipment, it’s not extreme. A pilates ball, an exercise mat, some lightweight weights, and slightly heavier weights.

Side Cincher

1. Stand with your feet shoulder-width apart and a medium weight in each hand. No more, no less.
2. Lower the left hand below the knee while keeping the body facing forward. The right weight will be brought up towards the right side of the body towards the armpit. The hips will be kept in the middle.

20 repetitions. Very slow. Slower than you would like to do.

Modification: Unbalanced? Do side cinchers in a chair. It is more stable. There is no need for heavier weights anymore.

Progression: When this exercise starts to feel less demanding, add weight. Progress from 8 to 10 pounds, or from 10 to 15. Not all at once.

Standing March with Weighted Crunch

Position yourself with your feet about hip-width apart and hold light-weight dumbbells in your hands. There’s nothing difficult about this exercise.

1. Raise your arms above your head and press the weights together. Now pull the weights down as you turn your torso to the left and raise your left knee. It’s a little twist, a little pull.
2. You can try thinking about pulling your belly button in towards your spine and exhaling each time your elbows lower. You’ll forget after the first or second time. That’s alright.
3. Place the left foot on the floor again, extending both arms up high to the starting position.

Repeat for one minute.

Modification: Do the entire exercise without weights in case it gets too heavy.

Progression: As soon as you find it easier to do the exercise, move to medium weights.

Lateral Teaser

1. Sit down on the right side of your butt, toes and hips pointing at the corner of the mat. Support yourself by planting your right elbow. This may take a little getting used to.
2. Position a Pilates ball between your legs and squeeze your thighs and legs. You should keep this pressure, even if your body shakes.
3. Raise the left arm up overhead. Next, lower the left elbow across into the left oblique as the knees are brought in towards the chest. It’s essentially just a crunch.
4. Extend the left arm straight behind you and the legs straight out. Then bring everything back in, contracting your abdominal muscles as your left elbow comes down.

Complete 15 reps, slowly.

Modification: Leave the legs on the floor and crunch only the upper body if it is too much work.

Progression: Now, if it gets a bit easier, increase the number of reps. Fifteen to twenty. Perhaps thirty, later.

Twisted Crunches

1. Sit with your feet on the floor. Place a Pilates ball to support your lower back. Position it correctly, not too high or slipping away.
2. Hands move behind the head. Lean back to a 45-degree angle. Slightly tuck the hips to keep the spine neutral. 
3. Lift the torso slightly and turn to the right with the left arm reaching across the body. Take your time.
4. Bring left hand back behind head, then move to original position. Abs will be pulling in as you switch sides. Do 4 reps.
5. Lift your torso. This time, stretch your right arm out to the side. Tap your fingertips on the mat.
6. The right-hand comes back behind the head. Go back to the start position. Repeat 4 times.

Repeat for a minute.

Modification: Begin with 30 seconds and hold that time until reaching the one minute mark. 

Progression: Keep doing it as long as you can. 

Seated C-Curve with Overhead Towel Extension

1. Sit on the mat with your knees bent and heels flat on the floor. Press your heels hard into the floor.
2. Press the legs together as if glued. Hold a towel in both hands and pull it outwards to keep the arms turned on all the time.
3. Lean your torso back as far as you can while maintaining your neutral spine position. Aim for that spot right at the balance point, when it’s almost a little bit challenging but still manageable.
4. Maintain that position. Raise the arms up by the ears, bringing the towel up over your head, then return it to the original position, aligning with the shoulders. Not fast, only controlled movements.

15 slow reps.

Modification: Place the Pilates ball against the lower back to assist you in keeping your body elevated. You can even shorten the exercise by getting the towel only to shoulder height.

Progression: Do each rep very slowly then work up to 20 reps, or even 30, when you feel your strength starts to develop.

3-Count Crunch with Pilates Ball

Lie back on your mat and position your Pilates ball underneath your shoulder blades at the level of your bra straps. Hands go behind your head. Extend your legs straight out into a V position with your toes pointed slightly outward.

1. Exhale three separate breaths as the chin rises towards the chest and slowly peel your shoulder blades away from the mat.
2. Always keep the elbows wide. Imagine pulling the abdominal muscles down towards the mat each time the chin rises rather than throwing the head forward.
3. Lower the head back down, with the ribs opening, reset and repeat.

Do 15 repetitions.

Change: Shorten it to two breaths as the lungs fill in two phases rather than three while the chest rises.

Progression: Why not try a V-Up instead, as Holly Roser advises? To do a V-Up, lie flat on your back with your arms extended overhead and legs straight. Raise your hands to touch your toes and then lower them back down, until you feel they are under control.