Naomi Campbell makes no apologies – including intercontinental travel. The model, actor and activist released a Instagram video last week of a training session she completed in Lagos, Nigeria, and Campbell's on-road training is as intense as her gym time in the States . In the video, Campbell shows a lie-band-leg-raise, a challenging core move that's much harder than it looks.
You can watch the video here:
"This is an advanced version [of leg raises, a classic lower-body move]" Stephanie Mansour a Chicago-based certified personal trainer, tells SELF. "It's about training the core, especially the deepest layer in the abdominal area."
This leg lift variation is a core-centered movement that targets multiple muscles in your midsection.
As Mansour mentions, the exercise aims at The deepest core muscle that lays around the sides and spine is the transverse abdominis. Thanks to the positioning of the upper arm, the rectus abdominis (what you think when you think of abdominal muscles) also works. In this position, your ribs naturally want to flare outward, and your back naturally wants to arch up, explains Mansour. This would be a wrong shape and could unduly burden your lower back. Your core muscles – especially your rectus abdominis – need to work harder to prevent these movements, she says.
Although the core is the most important powerhouse in this movement, especially when Campbell lowers and raises her legs, it's not. It's not the only muscle group in the game. This exercise also recruits the inner thighs (especially during the up and down movement section when the legs are squeezed together) and the muscles along the spine, adds Mansour.
The band around Campbell's calves makes the movement even more difficult – and targets another muscle.
This band and the leg-opening movements that Campbell performs above and below in the exercise are aimed at the gluteus medius, the small muscle on the outside of your buttock supporting the hip, and rotational motion of the thigh. The band makes these leg lifts "a controlled exercise," Mansour explains, helping to bring the "glute medius" to zero, which is often neglected in common stump exercises such as squats and lunges that point to the "gluteus maximus" (the largest muscle It is important to work all the muscles of your butt of – including your buttock muscle – as this will reduce your risk of injury and make your movements better. Strong glutes generally help to gain more weight While keeping your body in alignment during exercise, it helps you move through everyday life more easily and efficiently.
Although Campbell performs this movement with the band just below their knees, you could also put it around your ankles , James Brewer NYC-certified personal trainer and certified spin and TRX instructor, says SELF: "Tue it would attack the buttocks even more, "he says.
How to do this Keep yourself moving plus tips to make it easier or more challenging depending on your fitness level and goals.
- Lie on your back and put a resistance band around your calves a few inches below your knees. Stretch your legs and squeeze them together.
- Lay your arms on the sides, place your palms facing down (a simpler version of the movement), or place them over your head like a Campbell, around a fixed object like a friend's legs, a chair, a chair Table to grab legs, etc. (to make the movement more difficult).
- Pull your abs together and push your lower back into the ground. You pretend to hold a tennis ball under your chin and look ahead, says Brewer. (This will ensure that your chin is jammed and your neck is not taut.)
- Keep your legs straight and lift them up to the ceiling until they are perpendicular to the floor.
- From here, push against the resistance band to spread your legs into a V.
- Push your legs back together and slowly lower them to just above the floor (or until your lower back curves and / or feels tense, which will be higher for some.]
- Click here off against the resistance band to spread your legs back to a V.
- Press your legs together again and then slowly lift them back.
- This is 1 repetition. Do 10 repetitions.
Although Campbell being able to lower their legs to just above ground level, the lowering distance may be more limited – which is fine – lower your legs as much as possible without arching your lower back from the floor – at this point you lift The goal here is to keep the lower back continuously pressed into the ground, says Mansour, who protects him from tension, and when you lift your legs back up, you stop sure that you do this with the power of your core and not with the swing of your legs.
Another way to ease the movement is to open your legs into a tighter V on the foot, up and down in motion, suggests Mansour. You can also adjust the difficulty of the movement by adjusting the pace at which you lower and raise your legs, adds Brewer. Slower repetitions make the movement more difficult, says Brewer, who recommends starting with an increase of three and three levels. Extend this time the stronger you get.
To hit even more of your core, center a yoga block, kettlebell or similar object in front of you and lift both legs up and over the object from left to right. Brewer explains that this lateral movement targets your obliques (the muscles that run along the sides of your stomach).
No matter which iteration you choose, those banded leg lifts at home – or on the road, like Campbell – are a great challenge to the core and lower body.