Supermodel Kendall Jenner has released an 11-minute abs workout on her self-titled app. It consists of 13 exercises, which, as the model promises, can be performed while traveling, when there is no access to the gym, or right at home. Each exercise makes the abs more prominent, the waist is slimmer and more refined, and the body is strong. Below is a step-by-step exercise plan that should be performed continuously.
Step 1: elbow plank
Classic elbow stand: straight back, abdomen pulled in. Tighten your abs for 30 seconds.
Step 2: Plank at outstretched arms
From the previous position, straighten your arms and hold the position for 30 seconds: straight back, abdomen pulled in.
Step 3: side plank at the elbow
Stand on the right side with support on the elbow (legs one on top of the other or one in front of the other). Straighten your abs, lift your pelvis up and straighten your body. Hold the position for 15 seconds. Then repeat on the left side.
Step 4: side plank at the elbow with flexion of the arm and leg
In the position of the side bar, raise the simultaneously bent leg and arm as high as possible. Repeat five times on each side.
Step 5: elbow plank with arm and leg raised
In the position of the classic plank (on the elbows or outstretched arms), simultaneously raise one leg and the opposite arm. Hold the position for 15 seconds. Repeat on the other side.
Step 6: rolling bar
Leaning on your elbows and toes, swing forward slightly and then return to the starting position. Swing back and forth for 15 seconds.
Step 7: Elbow plank with knee pulling up to chest
In the position of the plank on the elbows, bring the knee to the chest. Repeat five times on each side.
Step 8: twists
Lying on your back with your legs bent at the knees. Lifting the upper body and twisting, tighten the abdominal muscles. Repeat 20 times.
Step 9: Twisting the “bike”
Lying on your back: bend your knees 90 degrees, clasp your hands behind your head, tighten your abs. Twisting and rotating your torso, move your legs as you would when riding a bicycle, while simultaneously pulling the opposite elbow towards the knee. Do the exercise for 30 seconds.
Step 10. Twisting the body to the legs raised vertically
Lying on the floor, raise your legs vertically. In this position, curl for 20 seconds.
Step 11. Twisting in the “frog” position
Lie on your back, spread your knees to the sides (turn out) and bend 90 degrees, closing the heels (imitating the position of the frog). Stretching your arms forward or folded on your chest, tighten your abdominal muscles, slightly lift your shoulder blades off the floor and twist your abs. Return to starting position. Repeat 15 times.
Step 12. Twisting on the floor with turns of the upper part of the body
Lying on your back, hands behind your head. Straining the press, turn the upper body first to the right and then to the left, without lifting your back from the floor. Repeat 15 times on each side (30 side crunches total).
Step 13. Lying Leg Raise
Lie on your back, press your lower back to the floor. Slowly raise one leg as high as possible. Perform the movement 15 times. Then repeat the exercise on the other leg.