Trainer David Kirsch, who’s worked with clients like Jennifer Lopez and Heidi Klum, doesn’t want to save the best workouts for celebrities. In a recent segment on The Doctors, Kirsch shared some of the moves that he does in his training sessions with celebrity clients. The best part, aside from inspiration from Lopez? Anyone can do these at home.
One of Kirsch’s favorite moves is the glider plank to pike and knee tuck, a move that’s as tough as it is effective. The combination move works the abs, obliques, arms, and upper body. Even if you don’t have gliders at home, you can still do this—just grab two towels and place them under your feet instead. Then, put on a J.Lo playlist and get to work.
Kirsch tells SELF that the most important part of a glider pike is to keep your core engaged so you can maintain a straight, strong plank. To do this, “Keep your hands under your chest, your neck relaxed, and your spine neutral,” says Kirsch. Then, slowly slide your feet in toward your body, keeping your legs straight, as you lift your hips up into the air—this is the pike. “Lift from the hips and keep your core engaged,” says Kirsch. “Executed properly, you will be in an upside down V shape.”
Here’s what this plank to pike move looks like:
The next part of the exercise, the knee tuck, is something you can just add onto the move above. “Instead of moving your hips, you will alternate bringing your knees center into your chest, and then to either side,” says Kirsch. “I like this for engaging not only my middle and lower abs, but also my obliques. You will be working your arms and upper body as well!” In his demo, Kirsch gets into a plank and then alternates pikes with knee tucks.
For beginners, Kirsch suggests skipping the combination move. Instead, start with just holding a plank for 60 seconds. Once you can make it through a minute without needing to drop your knees to the floor, take it to the next level with the pike/tuck combo. Kirsch suggests doing 15 reps, and repeating the move two to three times at different parts throughout your workout.
Add this into your workouts regularly, and Kirsch says you’ll start to get stronger in all parts of your core and your upper body, as well.
