Everybody pretty much knows how fit and beautiful Kim Kardashian West is, especially after the birth of her second child, Saint West.
Although Kim did not give birth to her third child, Chicago West, she still works very hard to keep her body tight and toned, relying on a few exercises for her torso, which are not what we were expecting from the reality star who religiously follows her fitness routine.
Melissa Alcantara, Kim’s fitness trainer, shared a few exercises on Kardashian-West’s blog page and social media app, that help to shed fat, tone the torso and maintain the desired shape. Alcantara also adds that these exercises would be most effective when repeated at least twice a week.
Here are a few exercises to work your abdominal area:
1. Kneeling rope crunches
This exercise may sound a bit difficult, but Alcantara writes that it is much simpler than explained, as seen below in the video posted by blogger and fitness trainer, Fitgurlmel.
“Using the rope on a cable fly machine, choose a starting weight that will challenge you (about 30 pounds, but adjust as needed),” she starts off. “Then, get into a kneeling position in front of the machine. Grab onto the rope with both hands and then place your thumbs on your temples. Your hands will stay in this position the entire time to engage your core. Don’t pull with your arms! Bend down at the waist, lower your head to the floor and lower your butt so your thighs are at a 60-degree angle. Don’t let your booty touch your heels! Return to the starting position and repeat for 4 sets of 30 reps. Be as stable as possible, because this one is SUPER evil.”
2. Leg lift
Melissa Alcantara writes that leg lifts are best done while laying down on a mat with hands placed underneath your butt, and your feet spread hip-width apart.
She writes out, “Lift both legs off the ground until you create a 90-degree angle with your legs. Then, lower your legs, making sure your feet don’t touch the ground. Continue to lift and lower your legs for 4 sets of 20 reps.”
3. Ab lunges
Melissa writes on the blog that Kim repeats this exercise through 4 sets of 10 reps with a ab roller.
“Kneel on the floor and place the ab roller on the floor in front of you, with your hands on each side of the device,” Alcantara explains. “You should be on your hands and knees, like a kneeling pushup position. Slowly roll the ab roller forward, stretching your body into a straight line. Go as low as you can without breaking form, then slowly roll yourself back to your starting position. Keep your upper back a bit rounded and your core as tight as possible. Align your head and neck with your spine at all times. As your core becomes stronger, you’ll have better engagement.”
4. Plank Hold
Planks are the main exercise that Kim and Melissa started out doing in their sessions before graduating to the more difficult workouts.
“Get into a pushup position with your hands directly under your shoulders,” Melissa explains in the post. “Engage your core and glutes so that your body is in a straight line. Hold for 1 minute, then take 30 seconds to rest, then hold again for a minute. Repeat until you get to 4 minutes of total plank holds”.