As we head into the summer season, many of us are hitting the gym harder to tone up and get bikini-body ready. If you’re looking to tighten your core, you’ve probably come across the Daisy Keech ab workout, the latest craze on TikTok. Users are raving about the results, noticing a difference as early as one week. Here’s everything you need to know about the workout, from how to do it to why it works so well.
How to Do the Daisy Keech Ab Workout
1 minute of crunches 1 minute of bicycle kicks 1 minute of jack knives, 15 on each side1 minute of Russian twists1 minute of toe taps 1 minute of bicycle crunches, 15 on each side1 minute of scissor kicks 1 minute of reverse crunches 1 minute of butterfly kicks
Why this Workout is Effective
So, what is it about this workout that makes it so effective? Here’s what trainers say:
It challenges your core
“One of the reasons why the Daisy Keech workout is such a hit is not only because it works all muscles and areas of your core when the movements are combined, but also because it focuses on reaching muscle fatigue as you work the muscles continuously and feeling that burn,” says John Gardner, co-founder and CEO of Kickoff.
You’re doing crunches
This basic ab exercise targets the abdominal muscles in an isolation exercise that really gets them working. It helps strengthen the core and build muscle, Gardner explains.
Bicycle kicks are involved
“Bicycle kicks not only help with coordination, but because it requires balance, it forces you to engage your core and target multiple muscles in your midsection at the same time,” Gardner states. “This is a great way to work on strengthening the obliques, both internally and externally as well as the transverse abdominals.”
It only takes 10 minutes
When it comes to exercise, a common complaint is ‘I can’t find the time.’ This workout is ideal for people with busy schedules who are looking for something quick and effective. If you know you’ll only be working for 10 minutes, it’s a lot easier to be consistent, increasing the chances of seeing results. The combination of core exercises also work on building your endurance, pumping up your heart rate and working multiple muscles together that help you not only activate your core but also burn calories in the process, Gardner explains.
It’s scalable and safe
What makes this workout so popular is the fact that it’s accessible for everyone—people of all skill levels can enjoy it. It gets down to basics, using bodyweight exercises in a way that’s safe for your body. “One great thing about all of the workouts in the Daisy Keech workout video is that they’re easily scalable and relatively safe for people of all abilities to do,” says Matt Scarfo, NASM-certified CPT-OPT, CES, PES, FNS, and Precision Nutrition Pn1. “That means you don’t have to worry about accidental back injuries while performing them.” When you’re doing lying ab exercises, you want to focus on tucking in your pelvis, anchoring your belly button, and sealing your spine against the floor or yoga mat. Those cues will help give you the stability you need to stay strong in your core so you don’t risk any injury in your low back, Scarfo adds.
It targets multiple parts of the abs
The best part about this workout is it targets multiple parts of the abs, including the upper abs, obliques and very important lower abs. Scarfo explains how these workouts really break down: Basic crunches and jacknives target the upper abs Upper abs are some of the muscles in the torso that are the easiest to target. If you roll up from sitting down, do a setup, or a crunch, you’re targeting these large muscles that are responsible for keeping your upper body supported. Bicycle kicks, Russian twists, and bicycle crunches target the obliques. The obliques are the large muscle groups that run along the side of the body. They’re primarily responsible for being a source of power and stability during twisting motions. These muscles can tighten when toned, helping to pull back some of your love handles and your lower belly. Butterfly kicks, scissor kicks, reverse crunches and toe taps target the lower abs and hip flexors This muscle group is essential when individuals are trying to minimize the lower-belly paunch. You’ll also get some hip stability through the groin with many of these workouts, which is a great added benefit. Next up: Is the TikTok Famous 12-3-30 Workout Really as Effective for Weight Loss as Everyone Says It Is?
Sources
John Gardner, co-founder and CEO of KickoffMatt Scarfo, NASM-certified CPT-OPT, CES, PES, FNS, and Precision Nutrition Pn1
