I'm a huge Halle Berry [1] fan and have nominated myself to be the president of the Halle Berry Fitness Friday [2] fan club. I love learning new exercises, ways of training, and what people like to do to stay healthy, which is why I love when Halle shares fitness posts on Instagram [3].
A while back, she shared an eight-move ab workout she has been doing to prepare for her next role, and my initial thoughts were: "Well, damn." I was expecting classic moves like toe touches [4] and planks [5], but Halle took it to the next level.
Based off the moves alone, I knew it was going to be a killer workout, and I had to try it for myself. To no surprise, it was intense. If you're a beginner, I wouldn't recommend doing this workout as is. Instead, you should regress the movements and break them up for an equally challenging workout. Continue reading to see the moves performed by Halle and her trainer and how to modify each exercise.
Halle's Ab Workout
Halle didn't provide sets and reps, so I put my trainer hat on and did two rounds of the following. The only rest I took was transitioning between each exercise, but feel free to rest as needed.
- Up-down bear plank: 30 seconds
- Windshield wiper: 10 reps
- Bench hop: 30 reps
- Knee raise hold: 30 seconds
- Reverse up-down plank: 30 seconds
- Hanging L-sit: 30 seconds
- Alternating knee tuck: 20 reps (10 each side)
- Hanging bicycle: 20 reps
Up-Down Bear Plank
This move can be broken up into two movements: the up-down plank [8] and the bear hold [9].
Do this exercise for 30 seconds.
Windshield Wiper
This move is extremely advanced. If you can't do it hanging, try it lying on the ground. Another alternative is the Russian twist exercise [10].
Complete 10 reps.
Bench Hop
Grab a bench, hold on tight, and hop over it.
Complete 30 reps.
Knee Raise Hold
Instead of lowering your legs, hold this position with your knees raised.
- Start by hanging on a pull-up bar with palms facing out, or use the ab straps and hang with your arms inside of them. Do use a box or bench if you need help reaching the bar.
- Pull your shoulder blades down your back to keep your shoulders away from your ears.
- Engage your abs as you simultaneously lift both knees up to your chest with control.
- Lower the legs down slowly and return to the starting position. This completes one rep.
- Do this exercise for 30 seconds.
- Avoid swinging during this move to ensure that you're really working your abs.
- If this move is too hard, you can do seated knee tucks [11] or reverse crunches [12] on the ground.
Reverse Up-Down Plank
If this move is too hard, do an up-down plank [13] instead.
Do this exercise for 30 seconds.
Hanging L-Sit
This is another challenging move. If you can't do it while hanging, try sitting on the edge of a bench and holding both legs up. If that is still too hard, you can extend one leg at a time. Another option is to sit on the edge of a bench and hold a knee tuck (both knees in at your chest).
Do this exercise for 30 seconds.
Alternating Knee Tuck
If this move is too hard, you can perform it lying on the ground. Another option is to do seated knee tucks [14].
Complete 20 reps.
Hanging Bicycle
If this move is too hard, you can do a standard bicycle with a twist [15] on the ground.
- Start by hanging on a pull-up bar with palms facing out, or use the ab straps and hang with your arms inside of them. Use a box or bench if you need help reaching the bar.
- Pull your shoulder blades down your back to keep your shoulders away from your ears.
- Engage your abs as you bring your left knee up to your chest (or as high as it can go) with control. As you lower your left knee, repeat the same motion on the right side. This counts as one rep.
- Complete 30 reps.