Runway models are known for their impeccable posture, toned waistlines, and strong core muscles. While genetics play a role, their secret lies in a specific daily exercise that targets these areas effectively. This article reveals the one exercise that many models swear by to maintain their physique and improve their overall fitness.
The Exercise: Plank with Leg Lifts
The plank with leg lifts is a dynamic variation of the traditional plank that engages the entire core, including the obliques, transverse abdominis, and lower back. It also works the glutes and hamstrings, promoting better posture and stability. Models often incorporate this move into their daily routine to achieve a sculpted waist and strong core.
How to Perform Plank with Leg Lifts
- Start in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core and glutes to keep your hips stable.
- Slowly lift your right leg off the ground, keeping it straight and pointing your toe. Lift as high as you can without rotating your hips.
- Hold for a second at the top, then lower your leg back down with control.
- Repeat on the left leg. Alternate legs for 10-12 reps per side.
Benefits for Models
- Toned Waist: The oblique engagement helps slim and define the waistline.
- Stronger Core: Stabilizing the body during leg lifts strengthens deep core muscles.
- Better Posture: Strengthening the back and core muscles supports a straight spine.
- Improved Balance: The unilateral movement enhances coordination and balance.
Why Models Love This Exercise
This exercise is efficient and can be done anywhere without equipment. It complements other workouts like Pilates and yoga, which are also popular among models. By adding this move to your daily routine, you can see improvements in your waist definition and posture within weeks.
Tips for Maximum Results
To get the most out of this exercise, focus on form over speed. Keep your core engaged throughout and avoid arching your back. Start with 3 sets of 10 reps per side and gradually increase as you get stronger. Consistency is key, so aim to perform this exercise at least 5 times a week.
Additional Core Workouts
While the plank with leg lifts is highly effective, models also incorporate other exercises like bicycle crunches, Russian twists, and side planks to target different areas of the core. A well-rounded routine ensures balanced muscle development and prevents plateaus.
In conclusion, the plank with leg lifts is a simple yet powerful exercise that can help you achieve a toned waist, stronger core, and better posture, just like runway models. Incorporate it into your daily workout and experience the transformation.
