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Pink's Trainers Share a Core Workout Inspired By the Singer's Epic Aerial Moves

Photo: Kevin Winter/Getty Images

ICYMI, Pink put on a showstopping performance at the 2017 American Music Awards; the high-flying aerial number had her scaling a building with the Bandaloop dance troupe while belting out her latest hit, "Beautiful Trauma." (Face it, she had to do something to top her heartwarming speech about self-acceptance at the VMAs.) And she shows no signs of stopping: Pink's also gearing up for her 2018 World Tour (find her in a city near you).

We tapped her two trainers, Jeanette Jenkins, creator of The Hollywood Trainer Club, and Beth Alexander, creator of 21 Day Booty Core,  to tell us how the star stays in aerial shape. Even better? They created an exclusive workout for Shape, inspired by Pink’s infamous aerial performances.

First off, Pink has a super well-rounded workout regimen, which includes various methods of training, including cardio, yoga, Pilates, plyometrics, flexibility, HIIT, dance, and strength training. "She works consistently year-round, then we tailor her workout to specific performances," says Jenkins. So to prep for her most recent acrobatic performance, the singer has been doing extra core work in the horizontal position (think: plank variations), plus plyo work for all those leaps.

Feeling inspired? Check out this aerial-esque workout developed by Pink's trainers. It doesn't require any equipment (except some open space and a mat if you have a hard floor), so you can do it right at home.

How it works: Do 3 rounds of the circuit below, making sure to do each move on both sides if necessary. For beginners, do 10 to 15 reps of each move. Intermediate or advanced, do 15 to 25 reps.

Total Time: up to 30 minutes

You will need: Mat

1. Downward Dog Leg Lift to Knee Cross Torso

A.

From downward dog, extend the right leg into the air, forming a straight line from right toes to hands. This is your starting position. 

B.

Shift weight forward over hands to come into high plank, drawing right knee to left elbow. Then shift weight back into downward dog and extend right leg to return to starting position. 

Sets:

3

Reps:

10 to 25 per side

2. Knee to Warrior III

A.

Stand on right leg with left foot tucked behind right knee, bent at about 90 degrees out to the side; right arm is extended overhead and left arm is extended out to the side at shoulder height. 

B.

Kick left leg back and lean torso forward so both are parallel to the floor, reaching arms forward to come into warrior  III. Draw arms and leg in and lift chest to return to starting position without touching left foot to the floor.

Sets:

3

Reps:

10 to 25 per side

3. Power Knee

A.

Stand with feet together. Swing arms out to the side and take a big step to the right with the right foot, then take a step toward the front right corner with the left foot. 

B.

Drive the right knee up to a high knee, hopping off the ground on the left foot, with left arm extended overhead and right arm out to the side. Land softly on the left foot, then right foot. 

C.

Immediately swing arms out to the sides and take a big step to the left with the left foot, then a step to the front left corner with the right foot. Drive the left knee up to a high knee, hopping off the ground on the right foot, right arm extended overhead and left arm out to the side. Land softly on the right foot, then left foot. 

D.

Immediately swing arms out to the sides and take a big step to the right with the right foot to begin the next rep. 

Sets:

3

Reps:

10 to 25 per side

4. Side Plank Alternating Knee Toe Touch

A.

Start in a side plank, balancing on the right palm and outside edge of the right foot with left arm extended overhead, biceps by ear. Draw left knee in toward left oblique and left elbow down to tap left knee. 

B.

Extend arm and leg, then kick straight left leg over torso and left straight left arm to tap left shin or knee. Extend left arm and leg to return to starting position. 

Sets:

3

Reps:

10 to 25 per side

5. Demi Squat Alternating Leg Lift

A.

Stand with feet together and arms by sides. Sit hips back and bend knees to lower into a half squat.

B.

Stand and shift weight to right foot, kicking left leg straight back with a flexed foot and extending arms overhead.

C.

Place left foot next to right, and lower arms to return to starting position. Immediately begin the next rep on the opposite side. Continue alternating.

Sets:

3

Reps:

10 to 25 per side

6. Star Jumps

A.

Stand with feet shoulder-width apart and arms by sides. Swing arms back and sit into a half squat, then jump, swinging arms wide overhead and opening legs to form an "X" shape in the air.

B.

Land softly in starting position, then immediately squat to begin the next rep.

Sets:

3

Reps:

10 to 25 reps

7. Split Relevé Torso Rotation

A.

Stand with feet hip-width apart, left foot about a foot in front of right foot; balance on toes and extend both arms forward with palms facing down at shoulder height.

B.

Maintaining this position, circle left arm overhead and down, stopping at shoulder height with fingertips pointing backward. Let chest open to the left. 

C.

Pause, then circle left arm down past hip and up next to the right arm to return to starting position. 

Sets:

3

Reps:

10 to 25 per side

8. Plyo Lunge with Arm V Reach

A.

Stand in a split squat position with the left foot in front and arms by sides. Bend both knees to lower into a lunge, arms tapping either side of the left shin. 

B.

Raise arms overhead and jump, landing softly back in starting position and immediately lowering into a lunge to begin the next rep. 

Sets:

3

Reps:

10 to 25 per side

9. Star to Ab Tuck

A.

Crunch up to lift torso off the floor and draw legs into chest, tapping hands to shins while balancing on glutes. 

B.

Lie faceup on the floor with arms and legs outstretched and hovering off the floor, forming an "X" shape. 

C.

Release legs, lower shoulder blades to the floor, and extend arms to return to "X" position.

Sets:

3

Reps:

10 to 25 reps

10. Triangle to Half Moon Standing Split

A.

Start in warrior II: stand with feet wide, right toes pointing forward and left toes pointing to the left, arms extended forward and back at shoulder height with palms facing down. 

B.

Shift torso forward, reach right hand down to right shin or ankle, and extend left arm straight overhead to come into triangle pose.

C.

Bend right knee slightly to walk right fingertips forward to balance on the ground and kick left leg up parallel to the floor, left foot flexed with knee, toes, and torso pointing to the left for half moon. Hold for 2 breaths.

D.

Lower left fingertips to the floor next to the right hand and square hips and shoulders to the front with the left leg still extended for standing split. Hold for 2 breaths.

E.

 Extend right arm toward the ceiling, spiraling chest open to the right. Hold for 2 breaths. Repeat on the other side.

Sets:

3

Reps:

10 to 25 per side

11. The Finale: Core Interpretive Dance

A.

Lie faceup on the floor with arms and legs extended, hovering off the floor in a hollow body hold position. Then, have fun with it: maintaining a hollow core, experiment with different movements. 

Sets:

3

Reps:

1 minute

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