Say what you want about the Kardashian family, but one thing you cannot argue against is their insane work ethic, and that go-getter mentality only skyrockets when they walk into the gym. The sister with the flat stomach we're eyeing at the moment? Kim Kardashian West. After giving birth to two beautiful babies and welcoming a third via surrogate, the 37-year-old entrepreneur recently revealed that her waist is down to 24 inches, which is the smallest it's ever been. Kim's workouts with her incredibly inspiring trainer Melissa Alcantara have been documented on Keeping Up With the Kardashians and Kim's social media posts, but now we're learning just how to incorporate her flat tummy tricks into our workout routines.
E! News reports that in a recent post on her app and personal website, Kim detailed the four "exact" moves she does with Melissa and, well, one look at their abs and we were convinced. "It's so important to work out your core!" Kim wrote. "My trainer Melissa and I have been doing really intense ab workouts — and even though they're SO hard, I love the end result."
People reports that when Kim and Melissa started working together, they focused on simple planks and shorter ab workouts, but have since graduated to the intense moves. *Leans in* "We've moved on to harder core exercises, like kneeling top crunches and leg lifts," Melissa added. "Kim is strong AF."
Those four exercises: leg lifts, plank holds, ab rolling, and kneeling rope crunches. Check out Melissa's description of each move ahead, reported by People.
"Lay down on a mat," Melissa instructs in the post. "Place your hands under your booty, spread feet about hip-width apart and bend your knees slightly. 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 4 sets of 20 reps."
"Get into a push-up position with your hands directly under your shoulders," the trainer wrote. "Engage your core and glutes so that your body is in a straight line. Hold for 1 minute, then take 30 seconds to rest, then hold again for a minute. Repeat until you get to 4 minutes of total plank holds." Check out Melissa's plank tutorial here.
"Kneel on the floor and place the ab roller on the floor in front of you, with your hands on each side of the device. You should be on your hands and knees, like a kneeling push-up 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. Repeat for 4 sets of 10 reps."
Kneeling Rope Crunches
"Using the rope on a cable fly machine, choose a starting weight that will challenge you (about 30 pounds, but adjust as needed). 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 4 sets of 30 reps."
This one can be superchallenging, so check out Melissa's tutorial video here.
Now it's time to get to work and hope the results leave us looking like this!