The 9-Minute Ab Workout Ryan Gosling Did To Get 'Barbie' Abs

Actor Ryan Gosling and his "Barbie" costars had to bring their "Kenergy" to get in shape for the new "Barbie" film.

Cast trainer David Higgins, who had been working with producer and star Margot Robbie for years, told GQ that he used a combination of weight lifting and pilates to help the cast get in shape for the role.

Although these included push-ups, pull-ups, and plank challenges - as well as two hours of daily dance training for the musical numbers - Higgins also gave GQ the details behind Goslings' nine-minute ab workout to get shredded abs.

The key to this nine-minute workout routine is that you perform nine different exercises for nine minutes.

That's one minute per exercise, with ideally no rest in between.

The first exercise performed is called a rollback. You start by sitting on a mat with your knees bent and tucked up to your chest with your hands on your shins.

You then roll backwards so your upper back is touching the floor but your knees are still tucked in. You then return to the starting position and repeat. Some people also perform this exercise with their hands by their ears.

The second and third exercises are a variation on a leg lift. You lie on your back with your legs straight out in front of you. Cross your left leg over your right and raise them as high as you can in the air while keeping them straight. At their peak, slowly twist to the left and then to the right before lowering it down to the ground with control. The twist at the top should be almost like a corkscrew, seen in the video below.

When you're done with one minute, put your legs down and place your right leg over your left leg. Repeat this for one more minute to complete the second and third exercises of this routine. By the time you finish your right leg, you're already one-third of the way down with the workout!

The fourth exercise is a crunch. To perform a crunch, lie on your back with your knees bent and flat on the floor. Press your lower back into the ground and draw your belly button in as you left your upper body off the ground in a crunch motion. Pause halfway up and then pause at the top before lowering back down and repeating.

It's extremely important that you lift your upper body and not pull on your neck with your hands, which could result in injury.

For the fifth and sixth exercises, perform the same crunch movement as before, except add a diagonal twist to perform a crossbody crunch. Rest your hands gently behind your head and keep your elbows wide. Reach your right elbow toward your left knee and then return to the starting position.

Perform these exercises for one minute on each side. Some individuals perform this exercise by bringing their knee into their chest as they crunch.

The next exercise is called a rope climb, but don't work, it doesn't involve any rope! Instead, you imagine you are holding a rope and crunching your body upwards as if you are trying to grab the rope. Move as if you are pulling yourself with one hand on each crunch.

Although some individuals perform this exercise with their feet flat on the floor, Gosling did this exercise lying on his bag with his legs raised and his feet in the air for an extra challenge!

The windshield wiper might be one of the most complex exercises to perform, but fortunately, it can be easily modified to do with your feet on the floor, with your knee bent, or even with your legs straight for an extra challenge, which is often known as a pendulum.

To perform this exercise, sit on the ground with your feet flat on the floor and your knees bent. Engage your core muscles, tilt your pelvis forward, and then lean back until you feel the tension in your stomach. Pause there and lift your feet off the floor, saying your feet as far as you can to the left and to the right.

The last exercise is called a dead bug. To perform this exercise, lie on your back with your arms straight on the ground past your ears and your knees bent with your feet on the floor. Raise one leg off the ground and bring the opposite hand to meet it.

Although there are many variations of a dead bug, Ryan Gosling held the position for thirty seconds on one side before switching to thirty seconds on the other side to complete his nine-minute "Barbie" ab workout! It is recommended to do ab workouts like this every other day for best results, although individuals should also check in with their doctor before starting any new fitness routine. It's also important to remember that your diet plays a large role in your ab definition.