On our previous blog we tackled the habits of the American supermodel, Kendall Jenner. We talked about her diet, her daily practices, and her favorite workout routine for a toned and snatched waist.
(If you missed on all that fun, don't worry here's the link to that blog)
Since we haven't go through an in-depth explanation of her workout routine in the last blog, we would talk about all of it, as in all 13 of it, here.
So get yourself a snack, cuz you're getting yourself into a long ride.
Her Training Regime
Kendall Jenner trains with the popular celebrity fitness coach Gunnar Peterson. She wakes up as early as 6 am to prepare, and goes to the gym at 7.
Kendall doesn't train for excessive hours nor lift heavy weights. Instead, she uses moderate weights that adheres with her body's needed reps for that specific exercise.
When you look at Kendall Jenner's Instagram page, you could really tell how lean and fine she looks. Wonder why?
It's because of her favorite ab workout, most of which are body weight exercises. She typically follows a pattern during her ab exercises and does every exercise for 30 seconds before moving to the next one. She also takes kickboxing and hot yoga class from time to time.
Her Workout Routine
Kendall Jenner's ab workout consists:
30 secs Forearm Plank
30 secs High Plank
15 secs Side Plank
Side Plank Knee to Elbow Crunches (5 reps per side)
30 secs Bird Dog High Plank (15 secs each leg)
15 secs Rocking Plank
Knee to Elbow Plank (5 reps per side)
Standard Crunches (20 reps)
30 secs Bicycle Crunches
20 secs Vertical Crunch
Frog Crunch (15 reps)
Twisted Crunches (15 reps)
Single Leg Lifts (15 per side)
(Don't worry, if it's kind of a lot, I have another great way to get Kendall Jenner's slim waist. click here to view.)
30 secs Forearm Plank
Start in the push-up position with your weight on your toes and palms.
Slowly touch your elbows to the ground so that the forearm – from palms to elbows – are flat on the ground.
The body should be straight from head to toe without a bend at the hip or knee joints.
Hold the position for 30-second duration and feel the tension in the core.
30 secs High Plank
Start with the push-up position with your weight on your toes and palms.
Hold this position for 30 seconds. In addition to the core, this variation of planks stimulates the shoulders as well as arms.
15 secs Side Planks
Lie down on your right side and place the right elbow on the ground. The elbow should be at the shoulder level.
Lift your hips so that the right toe and right forearm – from elbow to palm – are the only points of contact with the ground. The rest of the body is in a straight line from head to toe. Do not let the hips sag down.
Hold this position for 15 seconds to stimulate the core muscles on the side. switch over to the left side, repeat the process.
Side Plank Knee to Elbow Crunches (5 Reps per side)
Start with the side plank position on the right side as explained in the previous exercise.
Bring your left elbow and left knee together to crunch above the torso. Return to the side plank position. This counts as one rep.
Do a total of five reps on the right side, switch over to the left side and do five reps again.
30 secs Bird Dog High Plank (15 secs each leg)
Start with the high plank position or the push-up position.
Lift your right hand directly in front of you. Lift your left leg directly behind you in a straight line.
Hold this position for 15 seconds and repeat it with the left hand and right leg for 15 seconds.
15 secs Rocking Plank
Start with the forearm plank position where your forearms (from elbows to palms) and the toes rest on the ground while your entire body from head to toes is in a straight line.
Transition into the high plank position so that your entire body weight is supported on palms and toes.
Shift your weight forward so that the shoulders are now over the palms and your feet roll forward at the ball of the foot. Return to the normal high plank position. This way, the core continuously to stabilize your body as you shift your weight continuously
Keep repeating the back and forth movement for 15 seconds.
Knee to elbow plan (15 reps per side)
Start with the forearm plank position once again.
Lift your left knee and bring it forward to meet the left elbow without breaking the posture.
Return the foot back in the plank position and repeat the process with the right knee.
This counts as one full rep.
Repeat the process with both knees a total of five times.
Standard Crunches (20 reps)
Lie down on your back. The knees should be bent so that the feet are resting flat on the floor.
Put your palms behind your head.
Lift your head and torso up in the air by squeezing the core. You should do the movement strictly through the core and not by lifting your head using the neck muscles.
Return to the starting position.
Repeat the movement for 20 reps.
30 secs Bicycle Crunch
Start with the standard crunch position – feet resting on the floor with bend in the knee and palms behind the head.
Extend your legs out so that the feet are slightly up in the air and knees are not bent.
Lift your torso up so that the hips are on the floor. The upper body and the lower body should form a wide V-shape.
Bring your left knee towards your chest and bring your right elbow to meet the knee.
Return to the wide V-shape position. Repeat the process with your right knee and left elbow. This counts as one rep.
Keep repeating this process for 30 seconds.
20 secs Vertical crunch
Lie down flat on your back. The legs should be straight and the arms should be spread out on sides at the shoulder level.
Lift your legs up as much as possible and bend the knees slightly if required to facilitate this. At the same time, bring your hands up and try to touch the toes with the fingers. Feel the core squeeze as you lift the hands and legs.
Repeat the process for 20 seconds.
Frog Crunch (15 Reps)
Lie down on your back and join the feet together by spreading out the knees so that the lower body forms a diamond shape.
Keep your palms behind the head similar to the standard crunch.
Lift your torso by squeezing the core and bring your knees towards the chest to meet the elbows. Do not let the feet separate from each other.
Return to the starting position. This counts as one rep.
Repeat the process for 15 reps.
Twisted Crunches (15 reps)
Lie down on your back. The knees should be bent so that the feet are resting flat on the floor.
Place the palms behind your head.
Lift your torso by squeezing the core and twist the torso towards the right side so that the left elbow faces towards the right knee. Return to the starting position.
Lift your torso but this time, twist the torso toward the left side so that the right elbow points towards the left knee.
Repeat the process for 15 reps on both sides. You should feel the obliques and the core fire up.
Single leg lift (15 per side)
Lie down on your back and keep the arms to the side. Legs should also be stretched in the opposite direction from one another.
Lift the left leg in the air slowly as high as you can. Return it slowly to the starting position.
Pay attention to make sure that you don’t feel the stress in the lower back as you lift. You should feel the stimulation in the lower abdominal muscles.
Repeat the process with the right leg and do 15 reps with each leg.
And...
That's a wrap! Those are all the exercises from Kendall Jenner's favorite ab workout routine. If you like a video demonstration of these exercise, I have compiled it all in one playlist. For more contents like this, go and check out my blog. Love a lots!
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