She did the physical prep for Baywatch. She works with elite trainers. Alexandra Daddario isn’t hiding her routine. In a recent Instagram post, The White Lotus star showed off one specific core move. A reverse crunch into a shoulder stand. It looks simple. It isn’t.
Why bother? Most ab workouts are boring repetitions of spinal flexion. You pull your chest to your knees. Over and over. It targets the upper abs, sure. But if you sit at a desk all day? That movement just reinforces slouching.
This move flips the script. You curl your pelvis up.
You hit the upper abs, the lower section, and the obliques at once. Your chest stays open. Your neck relaxes. It protects your lower back too.
“Controlled posterior tilt recruits a significantly higher percentage of deep muscle fibers than standard crunches.”
Science backs this up. It’s not just about looking toned. It’s about structural integrity.
Then comes the stand.
She drives her hips vertical. Momentum vanishes. No cheating here. Your obliques have to work overtime just to keep you from tipping over sideways.
From there? She goes further. Legs over the head into a Pilates plow.
Do you need to do that part? Probably not. It’s advanced. But the descent is where it matters. Slow. Controlled. Using abs to resist gravity as the spine unrolls back down to the mat.
Here is how to do it right.
How to Execute the Move
- Start lying on your back. Use a mat. Or, if you have access, a Pilates reformer. Keep arms anchored tight to the floor.
- Curl your knees to your chest first. Engage that core. Then press feet straight up toward the ceiling. Lift your hips and lower back off the ground.
- Lower slowly. One vertebra at a time. This is key. Don’t drop.
- Repeat for 3 sets. Aim for 6-8 reps per set. Keep it controlled.
What if you add the plow? Sure. Go ahead. But the lowering phase is non-negotiable. That is where the muscle wakes up.
Are you going to start crunching your back into a C-shape today?
