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5 Lagree-Inspired Abs and Butt Exercises from Rihanna's Trainer

There's a reason everyone wants to see Rihanna "nakey, nakey, nakey": She rocks the hell out of her curves and is in amazing shape. That's thanks, in part, to the Lagree Fitness Method—an intense bodyweight workout designed around two scary-looking machines known as the Megaformer and the Supra. The method is all about slow, precise movements that will honestly have you dying in 30 seconds flat—not exaggerating—even you HIIT and CrossFit people. (Still confused? It's similar to a Pilates Reformer class.)

RiRi has apparently been hitting up the Lagree Fitness Studio in Los Angeles since 2017, where she bangs out 25-minute workouts with head trainer Dede Lagree.

"She's big on keeping her curves—it's no secret she loves her shape and is proud of her hips, booty, and thighs—so when it comes to her workouts, we focus a lot on booty exercises (moves to lift, tone, and tighten your glutes) while engaging the core too," says Lagree.

The cool part about the Lagree equipment is that you're pressing, pulling, and sliding using the machine's weight (and selectable springs)—so there's plenty of resistance to build strength without actually placing the load on your body, says Lagree. "It makes for a more effective workout and a safer workout on your body, bones, and joints," she says. (You can also recreate a lot of Megaformer moves at home.)

And, unlike a lot of other strength workouts, you're basically doing this one in slow-mo. 

"The method isn't based on performing a certain number of sets or reps, but on the 'TUT' concept, or 'time under tension,'" she says. "This refers to the amount of time the muscle is contracting/fighting resistance." Your muscles are forced to engage the slow-twitch fibers (which are used for endurance activities) versus the slow-twitch muscles you use for fast, explosive movements, she says. The kind of endurance you need for, say, an hours-long concert performance. (Or being a duchess—it's also a favorite workout of Meghan Markle, who's said that Lagree changed her body.)

Itching to try it? Take these abs and booty moves—staples in Rihanna's Lagree workouts—off the Megaformer and Supra and try them right at home.

How it works: Perform each move for 60 seconds on each side, following a 4-count-in, 4-count-out timed speed where applicable. Slowly work your way up to 90 seconds on the left, 90 seconds on the right, and then 120 seconds. Once you've mastered that duration, challenge yourself by doing the moves with 8-count-in, 8-count-out timing.

You'll need: Either a mini resistance band or one that has ankle loops, plus sliders (or paper plates)

1. Skating

A. Stand with feet hip-width apart and the right toes balancing on a slider. Sit hips back and bend knees into a quarter squat with hands on hips.
B. Keeping the left knee bent, slowly slide the right foot out to the side, until leg is completely extended.
C. Slowly slide the right foot back to starting position.

Continue for 60 seconds. Switch sides; repeat.

2. Standing Glute Kickback

A. Loop a resistance band around both ankles. Stand on the right leg with knee softly bent and left leg extended backward, toes resting on the floor.
B. Lean chest forward slightly and squeeze left glute to lift left leg, knee facing the floor.
C. Slowly lower leg back to the floor.

Continue for 60 seconds. Switch sides; repeat.

3. Donkey Kick

A. Start on all fours with knees and elbows on the floor and a resistance band looped around both ankles. Lift the left leg until thigh is parallel to the ground to start.
B. Squeeze glute and engage hamstrings to press the left leg toward the ceiling, stretching the resistance band, without arching back.
C. Slowly return to starting position.

Continue for 60 seconds. Switch sides; repeat.

4. One-Armed Plank Slide

A. Start in a high plank position with a slider under each palm.
B. Engage core and slowly slide left hand forward until arm is completely extended. Try not to move hips or shoulders. 
C. Slowly slide left hand back under left shoulder. Repeat on the opposite side.

Continue alternating for 60 seconds.

5. Reverse Lunge

A. Stand with a slider under the left toes, leg extended backward slightly.
B. Bend the right leg and slowly slide the left foot back into a reverse lunge, keeping left leg straight but not locked. Pause when the right knee is bent at 90 degrees.
C. Press into the right foot to slowly slide the left foot back to starting position.

Continue for 60 seconds. Switch sides; repeat.

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