The Daisy Keech ab workout has been viewed more than 23 million times on YouTube since it was launched in the year before. Keech says that by doing the ab workout every day, you could carve yourself the perfect hourglass-shaped waist, but I’m sceptical. Training alone isn’t likely to alter your body’s shape There are other factors at play, like diet and genetics (check out our full guide on how to achieve the slimmer waist) Therefore, to say that you can achieve a ‘cinched waist’ through only one workout sounds deceiving. In addition, there’s more to gain from performance goals over appearances – the feeling of achievement and confidence that comes from lifting weights when doing working out for strength, for example.
Granted, this Daisy Keech ab workout may help to increase muscle definition If that’s what you’re afterand enjoy the routine and aren’t telling you to give it up. We’d also not suggest following a exercise routine solely to improve your appearance.
Additionally, we’re not able to determine whether or not Keech is a certified personal trainer, this is the reason we called upon two fitness experts for their opinion: Anthony Fletcher, a biomechanics specialist and PT, and Sarah Winterbottom, Senior Trainer at Barry’s Bootcamp and a trainer on Courtney’s app. What do they have to say on Daisy Keech ab workout, after having tried it every day for the past week.
What’s the Daisy Keech ab workout?
What exactly is involved in this Daisy Keech hourglass abs exercise. Each exercise is performed back to back, and there is no break for 10 minutes.
Basic crunches: One minute
- Bicycle kicks: 1 minute
- Jack knives: 1 minute, 15 per side
- Russian turns : 1 minute
- Toe taps: 1-minute
- Cycling crunches : 1-minute, fifteen minutes per side
- Scissor kicks: 1 minute
- Reverse crunches: 1 minute
- Butterfly is launched: One minute
Is this Daisy Keech ab workout effective?
The odds of it achieving an hourglass-shaped waist as it claims is slim. Fletcher says: “The form that your waist takes is mostly determined by the quantity of tissue within the region, as well as the shape of your ribs or pelvis, and the gap between your pelvis and the ribs. The size and shape of how small or large your waist appears will depend on how broad your shoulders are.
We can’t alter any of these by only exercising, and even just 10 minutes every day will not affect the amount of tissue that you have. A majority of these variables are due to genetics.’
It’s true, Fletcher adds that while maintaining a core routine probably will not help your “hourglass” figure However, it might be beneficial in other ways. There’s plenty of evidence suggesting that keeping your muscles surrounding the spine (i.e. your core) active may protect your spine from injury. But, the Daisy Keech hourglass routine is exclusively focused on the abdomen’s front and hip flexors. This could result in an imbalance in the stability of your spine in the event that this is the only form of training you are doing.
‘The upshot is that you could experience greater endurance in the anterior muscles of your trunk as well as your neck and hips but it’s not an “hourglass” form.’
Winterbottom adds: “The hourglass workout is focussed on the upper and lower abs. It’s helpful to isolate these specific muscle groups, but improving the overall strength of your core should be the aim, and for this you need to include all three of the planes of movement (up and down from side to side and backwards and forwards). The exercises included in Daisy Keech’s ab exercise include only the upward and down motion.’
My Daisy Keech abs workout review
1.She does not provide the form of cues
Apart from an intro and an closing, Daisy does not speak in any exercise. No form cues, no technique advice. Nada. She does notify you that it’s time for the next workout, but all she gives is the name of the move. There’s so much to consider when doing ab exercises , if you’re trying to do them correctly and without injury in my opinion, it’s your trainer’s job to guide you through these exercises. Instead, I was with my neck clenched to try to get a better glimpse of her technique for me to emulate. Not the one.
2. The exercise doesn’t include obliques.
During her intro, Keech mentions that she does not do oblique exercises as she’s not interested in building her waist out’, rather ‘cinch it in’. In all the fitness professionals I’ve spoken to and the research I’ve conducted in my life, this was a big red flag. I’ve always heard that a well-balanced physique is the one that performs the best. Therefore, to neglect a certain area of your core solely due to visual reasons seems a bit out of place.
It’s true that a week isn’t enough time for me to spot any issues, however, I’d bet that if I didn’t do oblique exercises, I’d struggle with other workouts, like the yoga or reformer-based Pilates which require full body strength.
Fletcher tells me this would most likely be the case He also says that not doing the an oblique workout could increase the risk of injury. ‘Training your obliques is usually done in a lateral manner. If you don’t practice exercises in this plane of motion, it could decrease the stability of your body and consequently increase the chance of injuries.
‘Your obliques also play a significant role as they protect the spine. Every muscle in your body which includes your obliques help protect your spine by dispersing forces through their connective tissue, which helps reduce stress on the discs of your spine. If you don’t strengthen them, you’ll run the risk of injury to your back.’
Winterbottom says that neglecting the oblique area could be a problem in this times, as we spend the majority of our time working from home, which could result in a’more physically active lifestyle’. ‘Having strong obliques can help reduce lower back pain, which I’m seeing a lot more often these days, as most of my clients are spending more time than ever at a desk according to her explanation in her article, pointing out that exercises for the oblique are also key for good posture and balance.
3. Doing the same exercises may be efficient but it can become boring
I do not know about you however, doing the same exercises day in and day out quickly became boring. There’s definitely something to about practicing the same moves repeatedly (it’s just the way you’ll become more proficient at them since they’re the only way to improve them, after all) however, there are plenty of different exercises for the abs that can help the same muscles.
Fletcher recommends adding in the following moves to your regular routine A simple side plank to increase the power of the muscles located on either side of your spine would be an option worth adding in, as well as a bird dog to train your endurance and the neural connections between your upper back muscle, lower hips and upper back. And a kneeling shoulder tap to help train those muscles in order to resist rotation and to keep your spine in a potentially safer position in comparison to your typical seated twists.’
And Winterbottom? ‘The most effective core exercises are functional ones that’ll aid you in moving more effectively and efficiently in your day-to-day activities and I make sure that my clients’ exercises include all movements on the ground. My favourite core exercises for this include hollow holds, crunches, planks, oblique crunches deadlifts and jackknives.’
4. It may not allow for an increase in muscle strength and development.
Then, not only does Keech not allow rest between sets of exercises, but you’re also not allowed any days free. This may hinder the growth of muscle. Several studies have shown that neglecting rest days or overtraining could result in increased levels of cortisol (the most important stress hormone in the body) and can lead to a reduction of growth hormone (GH) release, which is related to reduced muscle mass and strength.
Fletcher discusses how a unrestful time during workouts can cause harm. ‘The more burn you feel, the weaker you’re likely to feel, and if the weakness is affecting your technique, there’s a chance of injuries, and you won’t be reaping the rewards of the workout.’
He mentions a particular study where a group of players in rugby who were pushed to use an unavoidable weight were contrasted to another group that did a few repetitions after which they took a brief restand then a new set of repetitions. The research showed that the team that took rest breaks was just as solid as the ones who didn’t. That’s a good thing.
Winterbottom agrees: “It’s particularly important to maintain form when training your core, as if you’re letting your muscles tire and you allow your technique to fall off, your lower back can begin to compensate, which is where injury may come in.’
Not taking enough time off? Muscle soreness results from muscle damage and the damage must repair before your muscles can perform at a high level again,’ Fletcher states. ‘If you don’t feel sore in the morning, then there was potentially little damage caused, and you could be able to return. But recovery and the risk of damage are crucial to getting stronger. I wouldn’t recommend that people push their muscles hard everyday, because this could disrupt the recovery process and result in injury.’
Daisy Keech ab workout: before and after
We’re not talking about the whole “transformation” hype (they’re frequently seen as quick fixes and sustainablelifestyle choices should always come first) However, I wanted to share my ‘before ‘ and after’ results, in order to demonstrate that following an exercise routine like the Daisy Keech ab workout every throughout the week may not do much for your body’s shape, depending on what you’re looking for.
I am able to,however, vouch for the work out that strengthens your ab muscles. Mine certainly ached every day. If you follow our advice and punt for skills and performance-based goals rather than aesthetic goals, the Daisy Keech ab workout may prove beneficial. make sure you remember the tips for proper form, taking rest if required and adding exercises that target every muscle within your core.
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