Shakira Workout: Sexy Moves Straight From Her Trainer
The Shakira Workout includes Sєxy moves straight from her trainer. The goal of the Shakira Workout is to get toned arms and defined abs, while sculpting the rest of her body. Her trainer, Anna Kaiser, had to get her back in shape after her baby, Milan. The Shakira workout utilizes non-stop circuit training. This is where you move from one exercise to the next in quick succession.
Below are the moves Shakira did, which you can add to your routine. Also, you can do them as a standalone workout that works your whole body, while focusing on your core. Shakira says she has fun with them because they are dance like routines. In fact, Shakira does Zumba dance when she’s not doing the six moves in the routine listed below.
Shakira Workout: Sexy Abs
The Shakira workout is designed to deliver Sєxy abs. By focusing on her core while performing dance-like exercise moves. The Shakira workout is created by Anna Kaiser, who formerly worked as a trainer for Tracy Anderson’s studio in New York. Shakira looked amazing recently, starring on The Voice, while also promoting her new album, self-тιтled ‘Shakira.’
About the recent dance workouts and circuit training, personal trainer Anna Kaiser says says:
THIS WORKOUT IS DESIGNED TO HELP BURN CALORIES, TORCH FAT, AND CHISEL SERIOUS DEFINITION. THE ADDED BENEFIT IS THAT YOU KEEP YOUR BODY HEALTHIER. THEY’RE NOT ONLY FUN MOVES, BUT THEY WORK YOUR ENTIRE BODY!
Shakira Workout Routine
The Shakira Workout Routine starts out with Round 1. This in an important warm up to get your body ready. Many people tend to skip warm ups, or go light. But, this is really the time to get your heart rate up. Then, Shakira progresses to Round 2 where you focus on abs, while working the rest of the body.
Shakira Workout Round 1
Round 1 of the Shakira Workout focuses on lower body movements and boosting your heart rate.
Here’s the Shakira Workout Round 1:
Dynamic Knee Raise (30 seconds each leg)
Heel Clicks (15 seconds)
Lunge and Kick (30 seconds)
Heel Clicks (15 seconds)
Rest (20 seconds)
Repeat 2-3 more times before moving to Round 2.
A similar workout, performed by Shakira’s trainer, Anna Kaiser:
Shakira Workout Round 2
Now, it’s time for The Shakira Workout Round 2. The Shakira workout routine involves circuit training. This is where you complete the number of reps for each exercise. Then, move onto the next exercise without stopping to rest. After you’re done with one set of each exercise, repeat the circuit. Do three total sets of each exercise to complete the circuit.
Move from one exercise to the next without stopping. Do a total of 3 sets. No rest in between exercises, but it’s okay to rest once you’re done with one set of each exercise (circuit training, so you do one set of each then move onto the next movement).
Dynamic Knee Raise
Heel Clicks
Lunge and Kick
Seated Oblique Pull
Single Arm Slide
Step and Swipe
Complete the number of reps for each exercise. Then, move onto the next exercise without stopping to rest. Do three total sets of each exercise. Shakira would do this workout once a day. She would also do a half hour of Zumba. Shape interviewed her trainer, who says:
WE STARTED WITH 30 MINUTES IN THE MORNING AND 30 MINUTES IN THE EVENING. YOU GET AN ADDED METABOLISM-BOOSTER IN THE SECOND HALF OF THE DAY. AFTER SIX WEEKS, SHE DID AN HOUR IN THE MORNING AND ANOTHER HOUR IN THE EVENING.
Part I: Lower Body Workout
Below is a detailed description of The Shakira Workout. Part I is a Lower Body Workout. It is focused on working Shakira’s ʙuтт and legs.
#1 Dynamic Knee Raise
To start out, use the directions Shakira’s trainer describes below. Holding for 3 seconds is an advanced movement that works your abs and ʙuтт even more. Also, you can add a towel or dumbbell if you wish:
Shakira’s trainer explains the Dynamic Knee Raise:
STAND ON YOUR LEFT LEG, KNEE SLIGHTLY BENT. EXTEND YOUR RIGHT LEG OUT TO THE SIDE, TOE TOUCHING THE FLOOR. EXTEND BOTH ARMS OVERHEAD, REACHING OVER TO YOUR LEFT SIDE. IN A SINGLE MOTION, RAISE YOUR RIGHT KNEE TOWARD YOUR CHEST AS YOU LOWER BOTH HANDS TO YOUR KNEE. REVERSE THE MOVEMENT TO RETURN TO STARTING POSITION. COMPLETE 10 REPS ON THAT SIDE, THEN SWITCH LEGS AND REPEAT.
#2 Heel Clicks
Heel Clicks continue to work the lower body. For an advanced version, Shakira holds her body in the squat position. Her trainer tries to keep her in that position for 30 seconds. That helps work your ʙuтт. Shakira says about her body:
I’M QUITE PROUD OF MY REAR…I WORK HARD TO GET MY BODY.
While her trainer says:
STAND WITH YOUR FEET 2 TO 3 FEET APART AND SIT WITH YOUR HIPS BACK. BEND YOUR KNEES IN ORDER TO LOWER INTO A HALF SQUAT. RAISE YOUR ARMS IN FRONT OF YOUR CHEST. IN A SINGLE MOTION, PRESS THROUGH YOUR HEELS INTO THE AIR, WHILE SWINGING YOUR ARMS DOWN. CLICK YOUR HEELS TOGETHER IN MIDAIR, BEFORE RETURNING TO THE HALF SQUAT POSITION…THESE MOVEMENTS GIVE HER A MORE WELL-ROUNDED BUTT AND LEGS THAN SHE’D GET ONLY BY RUNNING OR ON THE ELLIPTICAL.
#3 Lunge Kicks
Lunge Kicks are a great way to work your legs and glutes. They have the added benefit of working your abs, if you keep your core tight throughout the workout. To do Lunge Kicks:
STEP YOUR LEFT FOOT TO THE SIDE AND SIT YOUR HIPS BACK TO LOWER INTO A LATERAL LUNGE. KEEPING YOUR CHEST UPRIGHT, PRESS THROUGH YOUR LEFT HEEL TO SHIFT YOUR WEIGHT BACK ONTO YOUR RIGHT FOOT. EXTENDING YOUR LEFT LEG INTO THE AIR IN A HIGH KICK, MOVE BACK INTO STARTING POSITION. THAT’S A REP. DO 10 THEN SWITCH AND REPEAT 10 MORE REPS WITH THE OTHER LEG.
Here’s a video explanation of Front Lunge Kicks:
Part II: Core Stability Workout
The Core Stability aspect of workout is designed to do more than just that. The idea of Part II is to work your entire body while keeping your core engaged. You will work your arms and shoulders at one point, legs and glutes the next. You do this all while holding your core tight to maintain stability. This stability translates into Sєxier abs, as they have to get more defined to support your movement.
#4 Seated Oblique Pull
Although Shakira’s trainer prefers a towel, you can also use a Pilates ball. It’s a more advanced movement. Best to start with a towel to focus on your proper form.
SIT ON THE FLOOR, HEELS ON THE GROUND AND KNEES SLIGHTLY BENT. HOLD A TOWEL TAUT AT BOTH ENDS. RAISE IT OVERHEAD, THEN LEAN BACK, KEEPING YOUR BACK FLAT. WITH A TIGHT CORE, SLOWLY PULL THE LEFT END OF THE TOWEL TOWARD THE FLOOR WHILE EXTENDING YOUR LEFT LEG. PAUSE, THEN RETURN TO STARTING POSITION. REPEAT ON THE OTHER SIDE. THAT’S ONE REP. DO 10 [REPS EACH SIDE].
#5 Single-Arm Slide
The Single-arm slide is part of the core stability workout. Shakira workout trainer explains how to do Single-arm slides:
FOLD A TOWEL AND HOLD IT IN YOUR RIGHT HAND. WITH YOUR HANDS SHOULDER-WIDTH APART, EXTEND YOUR LEGS BEHIND YOU AND LOWER DOWN ONTO YOUR KNEES. GET INTO AN ALMOST PUSHUP POSITION, SO THAT YOUR BODY FORMS A STRAIGHT LINE FROM HEAD TO KNEES. MAKING SURE TO KEEP YOUR CORE TIGHT, BEND YOUR LEFT ELBOW AS YOU SLIDE YOUR RIGHT HAND AWAY FROM YOU ON THE FLOOR. LOWER YOUR BODY BACK INTO A STRAIGHT LINE, RETURNING TO STARTING POSITION. DO 10 REPS, THEN SWITCH AND REPEAT ANOTHER 10 REPS ON THE OTHER SIDE.
#6 Step and Swipe
For the Step and Swipe see Shakira do it here. Shakira’s trainer explains the Step and Swipe:
SIT ON THE FLOOR, HEELS ON THE GROUND AND KNEES SLIGHTLY BENT. HOLD A TOWEL TAUT AT BOTH ENDS AND RAISE IT OVERHEAD. THEN, LEAN BACK, KEEPING YOUR BACK FLAT. WITH A TIGHT CORE, PULL THE LEFT END OF THE TOWEL TOWARD THE FLOOR. EXTEND YOUR LEFT LEG AT THE SAME TIME. PAUSE, THEN RETURN TO STARTING POSITION. REPEAT TO THE OTHER SIDE TO COMPLETE ONE REP. DO 10 EACH SIDE.
If you don’t have a trainer there to motivate you, sometimes you need a mental mind trick to get started. A successful workout mind trick:
IF YOU’RE LACKING MOTIVATION, TELL YOURSELF YOU’RE JUST GOING TO DO THE WARM UP. THAT’S IT. THEN, ONCE YOUR BODY IS WARMED UP, YOU’RE LIKELY GOING TO WANT TO KEEP AT IT. IT’S EASY TO FIND A MILLION EXCUSES NOT TO WORKOUT. THE BRAIN IS WIRED THAT WAY. BUT, IT CAN BE JUST AS EASY TO CONVINCE YOUR BRAIN TO JUST GET UP AND DO A FEW WARM UPS. THIS WILL GET YOU STARTED, AND THEN YOU’LL WANT TO FINISH.
Shakira Ab Workout
SELF magazine interviewed Shakira recently (see it for workout details) and asked her about the “Shakira Ab workout.” Here are her go-to moves for abs.
Do 3 sets of:
Cow Crunches – 30 reps
Tap Situps – 15 reps
Sit & Reach – 15reps
Standing Knee Ups – 15 reps
Shakira Full Body Workout Routine
Not to be outdone, SHAPE magazine also decided to get their hands on a Shakira workout. SHAPE magazine found a Shakira full body workout routine. They got the workout from Shakira’s trainer Anna Kaiser.
Step Kick Step Lunge
Isolated Glute/Adductor Pulse
Abs Exercise
Leg/Booty Burnout
Pulsing Cat
Moving Half-Plank Pushup
The Sphinx
Thera-Band Burn and Chest Opener
Shakira Trainer
Shakira works with personal trainer Anna Kaiser. After a stint at Tracy Anderson’s studio, Kaiser opened AKT in Motion Studio in New York City. Anna Kaiser worked with Shakira to help her get back into post-baby shape. Personal trainer Anna Kaiser also works with Sarah Jessica Parker and Kelly Ripa.
At Anna’s NY studio, clients have to pay $900/month to attend classes. The dance classes at AKT in Motion are based on Anna Kaiser’s time with Tracy Anderson. The classes at AKT in Motion are a mix of dance moves, core strength movements, yoga and Pilates. You can check out online videos of Anna Kaiser in action.
Shakira Pregnancy / Expecting Mom Workout
Shakira used a pregnancy workout to get an early jump on losing that baby weight. Not only did she do Zumba to dance away the calories, she also used an expecting moms pre-natal workout. Shakira told Self Magazine:
I DID ZUMBA THROUGHOUT MY PREGNANCY. THAT HELPED ME GAIN NOT TOO MUCH WEIGHT. I DON’T OBSESS OVER MY FLAWS, BECAUSE I SEE MY BODY AS A WHOLE. BESIDES, I THINK MEN APPRECIATE CONFIDENCE MORE THAN PERFECTION.
Shakira’s trainer, Anna Kaiser, co-created a “unique pre-natal program for the fit and healthy mom-to-be looking to stay active and energized during pregnancy. Shakira’s trainer created this program called Expecting More with Sara Haley:
Bonus Moves From Shakira’s Trainer
Here are some bonus moves from Shakira’s trainer. Trainer Anna Kaiser uses them with Shakira, Kelly Ripa and Sarah Jessica Parker. The videos are from Live With Kelly & Michael Show, during their Live’s Fit Spot segments.
Plyometric Moves
Plyometric moves works your entire body. Trainer Anna Kaiser says:
GET INTO A PLANK. THIS IS A TOTAL BODY TONER. STEP OUT WITH YOUR RIGHT FOOT AND TAKE THE LEFT FOOT THROUGH. HOLD THAT PELVIS UP, NAIL IT TO YOUR SPINE, THEN YOU’RE JUST GONNA PULL IT BACK. SHOULDERS DOWN, AND BRING IT UP. ARMS, ABS, BOOTY, AND GLUTES.
Shakira Diet
The Shakira diet was created by Lauren Sambataro, an AKT trainer. She is a certified Functional Diagnostic Nutritionist, who specializes in Metabolic Typing. This is where she finds the right diet for each individual person based on their body’s needs.
Shakira Diet Summary:
Eight small meals a day
200-250 calories per meal
Focus on fiber, protein, calcium for a balanced diet
Supplements of iron and fish oil for muscle building
Her nutritionist told SHAPE magazine:
I RECOMMENDED SMALL MEALS THROUGHOUT THE DAY TO HELP FIGHT AGAINST THAT DREADED FOOD COMA. THE MEALS RANGE FROM 200 TO 300 CALORIES EACH, FIVE TO SIX TIMES A DAY. WHEN YOU GET VERY FEW BREAKS DURING THE DAY AND YOU DON’T GET A FULL NIGHT’S SLEEP, YOU NEED THOSE SMALL MEALS TO KEEP YOUR ENERGY UP.
When asked about a sample meal from Shakira’s diet:
ONE MEAL OPTION IS A PIECE OF POACHED CHICKEN THE SIZE OF YOUR FIST WITH A GREEN SALAD SPRINKLED WITH LEMON JUICE, CARROTS, CHERRY TOMATOES, CUCUMBER, AND CELERY. ANOTHER IS A CUP AND A HALF OF QUINOA WITH MINCED VEGGIES, ALL COOKED AT ONCE SO THE QUINOA ABSORBS THE NUTRIENTS.
Of course, if you’re going to eat 8 times a day, you need snacks, too. Shakira’s trainer told SHAPE that her snacks included:
Vegetable puréed soup with pumpkin seeds, olive oil, or flaxseed oil
125-calorie protein shakes with ice, water, stevia, berries, and scoop of almond ʙuттer.
Chocolate whey protein mix that has 12 grams of protein.
Oranges with almonds (Shakira’s personal favorite).
Shakira Workout Videos
Shakira Workout Videos: (Time to Dance)
The Best Shakira Workout Song Mix:
Need a Shakira Ab Workout Video? Here you go:
Looking for a Shakira Hip-sculpting workout? Try this one!
Sources For Shakira Workout
Sources for the Shakira Workout Routine include:
Interviews with Shakira while promoting her new album, ‘Shakira.’
Interviews with Shakira’s trainer, Anna Kaiser of AKT in Motion.
Magazine Interviews in Women’s Health, Elle, Fitness Rx, Self and Shape Magazines
