Last month Kim Kardashian revealed via a video on her app that her waist is down to 24 inches, and ever since the inquiring minds of the internet have been trying to figure out what her secret is. We know at this point that the reality star and mom of three can chalk a lot of her recent weight loss up to the Atkins diet, but that's definitely not to say that her trainer, Melissa Alcantara, doesn't deserve major credit as well. Kim and Melissa recently shared the "exact ab workout" they've been following in a blog post on Kim's app, and it's surprisingly simple. Here, a quick look at how Kim has been able to get and maintain her toned stomach.
1. Leg Lifts
According to Melissa, leg lifts are best done while lying down on a mat with hands placed underneath your butt and your feet spread hip-width apart.
She writes, "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 four sets of 20 reps."
2. Plank Hold
Planks are the starter exercise that Kim and Melissa do 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 one minute, then take 30 seconds to rest, then hold again for a minute. Repeat until you get to four minutes of total plank holds."
3. Abs Roller
If you happen to have an abs roller handy, then this exercise is all you. According to Melissa's instructions, Kim normally does four sets of 10 reps.
"Kneel on the floor and place the abs roller on the floor in front of you, with your hands on each side of the device," she 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. Kneeling Rope Crunches
This one sounds like a doozy, but thankfully Melissa followed up her explanation with a video demonstrating the exercise (starting aroudn the 1:13 mark).
"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 four sets of 30 reps. Be as stable as possible, because this one is SUPER evil."
For any eager folks out there who are excited to test out Kim's workouts, Melissa recommends doing abs workouts at least twice a week to see the best results.
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