It’s no secret that the Daisy Keech ab workout has been viewed more than 23 million times on YouTube since it first went live in the year before. Keech says that by doing the ab routine every day, you could carve yourself the perfect hourglass waist However, I’m not convinced. Exercise alone is highly unlikely to alter your body’s shape Other factors are at work, such as diet and genetics (check out our full guide on how to achieve a smaller waist) So to claim that you will have a slimmer waist after only one workout sounds deceiving. Plus, there’s so much more you can gain from performance goals over appearances – the feeling of accomplishment and confidence that comes from lifting more weight when you’re working out for strength, for example.
It’s true that it’s true that the Daisy Keech ab workout may well contribute to more muscle definition and definition, if that’s what your looking for, and if you like the workout and aren’t telling you to quit it. It’s more that we wouldn’t recommend following a workout regimen solely for aesthetic reasons.
We’re also incapable of confirming whether or the Daisy Keech is an accredited personal trainer, that’s why we reached two fitness professionals for their opinion: Anthony Fletcher, a biomechanics specialist and PT, and Sarah Winterbottom, Senior Trainer at Barry’s Bootcamp as well as a trainer on Courtney’s app. This is what they had to say about the Daisy Keech ab workout, after I did it every day for the past week.
How do I get the Daisy Keech ab workout?
Here’s the complete details of”Daisy Keech’s” hourglass abs workout. Every exercise is done in a row, with not stopping for 10 minutes.
Basic crunches: 1 .
- Bicycle kicks: 1 minute
- Jack knives: 1 minute, 15 per side
- Russian turns : 1 minute
- Toe taps: 1 .
- Bike crunches : One minute and 15 minutes seconds per side
- Scissor kicks: 1 minute
- Reverse crunches: 1 minute
- Butterfly is launched: one minute
Is it effective? Daisy Keech ab workout effective?
The chances of it garnering an hourglass waist, as it claims are slim. Fletcher explains: ‘The shape of your waist is mostly determined by the amount of tissue you have in the region, the shape of your ribs or pelvis, and the space between your pelvis and the ribs. How big or small your waist appears will depend on how wide your shoulders are.
“We aren’t able to alter all of these through exercises alone. Even doing just 10 minutes per day won’t affect the amount of tissue you have. A majority of these variables are due to genetics.’
That said, Fletcher adds that while maintaining a core routine probably will not help your “hourglass” figure, it could be useful in other ways. There’s a lot of evidence to suggest that keeping your muscles around the spine (i.e. your core) active could protect your spine from harm. However your core (or the muscles that support it) is not as active. Daisy Keech hourglass routine is all about keeping the abdomen’s front and hip flexors, which could cause an imbalance in your spine’s stability If it’s the only form of training you do.
“The result is that you may have more endurance in the muscles that are anterior to your trunk as well as your neck and hips however, it’s not going to give you an “hourglass” shape.’
Winterbottom adds that the hourglass exercise is focused on the lower and upper abs. It’s helpful to focus on these particular muscles, but enhancing overall core strength is the main goal and for this it is essential to incorporate the entire three planes (up down, side to side, and backwards and forwards). The exercises in Daisy Keech’s ab-training cover only the up and down movement.’
My Daisy Keech abs workout review
1.She doesn’t offer the form of cues
Besides an intro and outro, Daisy doesn’t speak during any of the exercises. No form cues, no technique advice. Nada. She will notify you that it’s time for the next exercise, however only gives an indication of the move. There’s so much to think about when doing abdominal exercises if you’re looking to perform them correctly and without injury I believe it’s the instructor’s responsibility to guide you through the exercises. In the end, I was with my neck clenched to try and take a closer glimpse of her technique to try to replicate. It wasn’t the same.
2. The workout doesn’t incorporate obliques
In her introduction, Keech mentions that she does not exercise oblique muscles because she doesn’t want to stretch her waist out’, rather ‘cinch it in’. From all the fitness pros I’ve interviewed and research I’ve done over the years it was a huge alarm. I’ve always been told that a healthy body is the one that performs the best. Therefore, to neglect an area of your body solely for aesthetic reasons seemed wild.
It’s true that a week isn’t enough time for me to see any problems, however, I’d bet that if I never did the oblique exercise, I’d have trouble with other exercises, such as the yoga and reformer Pilates that require complete body strength.
Fletcher informs me that this could probably be the case He also says that not doing the exercises in the oblique area could increase the chance of injuries. Training for your obliques is generally done in a lateral manner. If you do not practice exercises in this direction of motion you could reduce your stability and increase your risk of injuries.
The obliques of your body also play a crucial role in protecting your spine. Each muscle in your trunk and obliques defend your spine by distributing forces through connective tissue which helps reduce stress on your discs and spine. If you don’t build them up then you’ll be at risk of injury to your lower back.’
Winterbottom says that neglecting the oblique region could be especially problematic in our day and age, when many of us are spending much of our time working at home, which could cause a more active lifestyle’. Oblique muscles that are strong can help alleviate lower back pain which I’m seeing a lot more often these days, as most of my clients spend more time than ever sitting at a desk,’ she explains and adds that oblique exercises are crucial for good posture and balance.
3. Making the same exercises over and over again may be efficient however, they could become boring
I don’t know about you, but doing the same exercises day in and day out, quickly got tedious. There’s definitely something to in the practice of doing the same moves repeatedly (it’s one of the ways to be able to improve them, after all) however, there are plenty of different abdominal exercises that are able to help the same muscles.
Fletcher suggests adding the following moves to your daily routine A simple side plank to increase the power of the muscles on the sides of your spine is a good option to add to your routine. You could also add a bird dog for training your endurance as well as neural connections between your low back, the hips and upper back. Also, a kneeling shoulder tap to help train your muscle groups to resist rotating and to keep your spine in a potentially safer position that your regular sitting twists.’
And Winterbottom? The most effective core workouts are those that assist you in moving more efficiently and efficiently throughout your day and I ensure sure my clients’ workouts include all movements on the ground. My most popular core exercises to do this are hollow holds, planks, oblique crunches, jackknives and deadlifts.’
4. It may not allow for muscle recovery and growth
Not only does Keech prohibit rest between workout sets, but you’re not allowed to take days free. This may hinder the growth of muscle. Numerous studies have demonstrated that not taking the days off and excessive training can result in an increase in cortisol (the major stress hormone that is found within the body) which could result in a decrease of Growth hormone (GH) release that is associated with diminished muscle mass and strength.
Fletcher clarifies how the unrestful time during workouts can result in negative effects. “The more intense the burn and the less you’re likely to feel. And if this weakness affects your technique, then you’re at risk of injuryand not reap the rewards of the workout.’
He cites one particular study that showed a certain group of rugby players who were required to utilize a weight to the point of failure was contrasted with another group who performed a few repetitions, followed by a time rest before repeating another set of repetitions. The research showed that the group taking breaks for rest was equally powerful as the one who didn’t. Go figure.
Winterbottom is of the opinion that it’s important to stay in good form when you’re working your core muscles, as if you’re letting your muscles tire and your technique starts to slide, your lower back can begin to overcompensate, and that is when injuries could set in.’
And not taking any time off? Muscle soreness results from injury to the muscles, and the damaged area must be repaired before your muscles can be functional in the future,’ Fletcher says. If you don’t experience soreness the next day, then you may have less damage resulted, and you’ll be back to normal. However, recovery and damage are essential to making you stronger. I’m not a fan of pushing their muscles all day long, as this could potentially disrupt the recovery process and result in injuries.’
Daisy Keech ab workout: before and after
We’re not talking about the whole “transformation” lingo (they’re often linked to quick fixes, and sustainable, lifestyle habits ought to always be the first priority), but I wanted to share my “before” and after’ results, to confirm that an exercise routine like the Daisy Keech ab workout every day for a week may not do much at all to improve your body’s appearance, if that’s what you’re looking for.
I am able to,however personally endorse the workout working your ab muscles. My abs was definitely sore every single day. Therefore, if you decide to follow our suggestions and go for results and skills-based goals instead of aesthetic ones, the Daisy Keech ab workout may well come in useful – just keep in mind our tips on proper form, taking rest if necessary and including exercises that target all muscles in your core.
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