This workout by Rihanna’s trainer will tone your whole body effectively in less than 20 minutes.
Those taut abs, firm butt and lean thighs you see on pop star Rihanna don’t come by chance.
They are a product of much work in the gym, and also thanks to her trainer of six years, Jamie Granger.
At a Puma fitness retreat last month, we met Jamie and got her to show us the most effective moves to look more like Rihanna, and less like Gudetama.
Here, Jamie demonstrates six exercises that really fire up and firm your lower body. Think all the big muscles: Thighs, butt and core.
Sounds good? Now here’s the best part: No matter how time-crunched you are, there’s a version of this workout for you.
Do three to five sets of these exercises at a moderate intensity, in fat-burning zone (60 to 70 per cent of your maximum heart rate). You should be able to speak in short phrases. This workout will take 15 to 20 minutes.
To improve aerobic capacity, do the moves at a faster pace until you’re only able to say two words at a time. That’s at 75 to 80 per cent of your maximum heart rate. This workout will take eight to 10 minutes.
1. Alternating curtsy lunge with squat
12 reps per side
In standing position with feet shoulder-width apart, step right leg diagonally left and back (as if you’re doing a curtsy), bending both knees until right knee is almost touching floor. Straighten legs and return to starting position, then do a half squat. That’s 1 rep. Switch sides and continue until you complete 12 reps per side.
2. Single leg Russian deadlift
8 to 12 reps per side
In standing position and facing left, shift weight to left leg. Lift right leg off ground behind you, foot flexed. Push hips back and lower torso towards ground, keeping back straight. Look in front of you and extend right arm downwards to help you stabilise. When fingertips touch ground or you feel a stretch in the back of your left thigh, stop and reverse move, this time raising right knee towards chest. That’s 1 rep. Keep right leg off ground as you repeat until you complete 8 to 12 reps on one side. Switch sides.
3. Plank walk
4 to 8 reps per side
Get into forearm plank position: Body is in straight line from ears to ankles, elbows are directly under shoulders, and feet are hip-width apart. Scoop in pelvis and engage core muscles. Extend left arm, followed by right arm, so you’re in high plank position (hands are directly under shoulders). Lower left arm, then right arm to return to forearm plank position. That’s 1 rep. Do 4 to 8 reps, then switch sides, leading with right arm.
4. Tap squat
12 to 15 reps
Stand with feet shoulder-width apart. Lower into half squat with arms in front of you to start. Jump and bring feet together as you land. Jump back into squat immediately. That’s 1 rep. Do 12 to 15 reps continuously.
5. Pointer dog
6 to 10 reps per side
Get into all fours: Hands are directly under shoulders and knees directly under hips. Look down and keep spine in neutral position. Engaging core, straighten and lift left leg off ground until it’s in line with your hips. At the same time, lift right arm off ground and extend it in front of you, beside your ear. This is the starting position. Bring right elbow and left knee towards chest to touch. You’ll feel your abs contracting. That’s one rep. Reverse move to return to starting position. Do six to 10 reps, then switch sides.
6. Butterfly sit-up
10 to 15 reps
Lie down, bend knees and let them flare out to sides. Bring feet together and extend arms above head to start. Engage abdominal muscles and lift torso off ground as if you’re doing a sit-up. Let arms follow and fingertips touch mat. That’s 1 rep. Do 10 to 15 reps without pausing.