Training Victoria's Secret models for a relief belly. Anna Foshay: Exercises for the whole body
At the last Victoria's Secret show in Shanghai, all the models were in great physical form. In order to look perfect on the catwalk, the "angels" and the participants of the show work hard throughout the year: they regularly work out in the gym and eat right. Many models increase the amount of protein in the diet and reduce carbohydrates a few weeks before day X, but during the show, the relief of the body looks very impressive. Before the show, the girls are especially active in working on the abdominal muscles. To keep the stomach flat, feminine, taut, but not too pumped up, the stars of the VS brand have several special exercises. We tell how models work out the abdominal muscles to keep the waist and look feminine.
Fancy plank
Fitness trainer Jenn Seracuz, who works with angels Jasmine Tookes and Elsa Hosk, says many of the ab exercises she created for girls were inspired by Pilates. “Pilates is a great way to thoroughly target your obliques and slim down your waist,” Jenn says. In order to complete one of the most effective exercises according to the model trainer, you need to stand in the plank on outstretched arms, cross your legs, turning your hips towards the leg that will be on top. Next, you need to raise and lower your hips for a minute. Change legs and repeat the same. Do two sets on each side.
For the lower press
The next exercise, according to Jenn, perfectly works out the muscles of the core. Lie on your back, place a slightly deflated fitness ball or bosu platform under it, bend your legs at an angle of 90 degrees, stretch your arms along the body. Raise your legs up and down. Do not touch the floor with your entire foot, lightly touch only with your fingertips. Raise your legs as you exhale, repeat the exercise for a minute, three or four approaches will be enough.
Movable bar
Get into a plank position with outstretched arms. Pull the right knee to the left elbow, repeat the same on the other leg. Do the exercise for a minute, do two sets.
Get into a plank position again and alternately lift your legs with a slight delay in the air. Watch your back, there should not be a deflection in the lower back, since the muscles of the press are involved in this exercise, not the back
The star of the famous lingerie brand Victoria's Secret Karlie Kloss shared leg exercises that allow her to always stay in great shape. Carly has a busy schedule, so she chose the most effective exercises for which she spends no more than 5 minutes a day.
Tightening and balance
Bend your knees, take one back.
Take it from behind by the second leg, take it to the side and just bring it straight back without touching the floor. Repeat 10 times for each leg.
front relief
Sit down, stretch one leg forward and bend it at the knee, balancing on the other leg. Repeat 15 times for each leg.
Reverse lunges
Step your leg back and squat as deep as you can three times. Do 10 sets for each leg.
Squats
The main exercise in any complex for the legs is squats. Kylie has perfected it and squats three short times without fully extending her legs. Complete 20 of these approaches and get ready to receive compliments on slender legs!
Today we will tell and show you how famous Victoria's Secret models train: Candice Swanepoel, Doutzen Kroes, Lindsay Ellingson, Alessandra Ambrosio and Adriana Lima. Each of them is the owner of a perfectly fit, beautiful, strong and sexy body. Well, how do they succeed, and what are the secrets of their harmony, we will find out right now.
Victoria's Secret Models Workout Video - Candice Swanepoel
In this very useful video, the famous supermodel, Victoria's Secret angel and, finally, simply stunning beauty - Candice Swanepoel, will show what super effective exercises she uses to prepare her body for the catwalk. Candice works with her celebrity fitness trainer Justin Gelband.
The supermodel shares her so-called fitness "keys" to a sexy and toned body.
The first key is balance exercises. According to trainer Candace, in training, the main thing is quality, not quantity.
The second key is strength training. Here, the model prefers boxing.
The third key is a set of stretching exercises. This includes disc exercises.
Victoria's Secret Models Workout Video - Doutzen Kroes
Doutzen trains under the supervision of his personal trainer Michael Olajid.
So, the beginning of the supermodel's workout is a 25-minute warm-up, which consists of all kinds of jumping rope.
Victoria's Secret Models Workout Video - Lindsay Ellingson
Lindsay prefers to train with her personal trainer Mark Gordon. In this video workout, she does a set of exercises for the legs and buttocks.
Leg forward lunges (10 reps per leg).
Exercises standing on the ball, which perfectly train the hips and gluteal muscles.
Bridge with leg extended up (10 for each leg).
Victoria's Secret Models Workout Video - Alessandra Ambrosio
In this video, supermodel Alessandra Ambrosio trains her buttocks with personal trainer Leandro Carvalho.
1. Warm-up, which is important for any workout. Dancing movements with an added step (with and without an elastic band).
2. Capoeira (national Brazilian martial arts). Start slowly, then increase the pace.
3. Raising the legs from various positions (20 repetitions for each leg).
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The main weapon of any model is the legs, so the Victoria's Secret Angels devote them to training Special attention. Personal trainer models Justin Gelband and the models themselves told how to train so that the legs remain slender and do not add extra volume in the muscles.
Having studied the advice of the instructor and models website tells what exercises and with what intensity should be performed so that the legs are beautiful and not pumped.
Warm up
It is impossible to burn fat in one place. Therefore, to get rid of the fat layer and make your legs leaner, it is important to add cardio, which will help prepare the body for training and lose weight.
“Swimming, running, cycling are things that can easily become a habit and will quickly get anyone in shape. Good cardio is more important than the workout itself,” says instructor Justin Gelband.
Therefore, before any workout, Victoria's Secret models spend 15-30 minutes on a treadmill or jump rope.
- If there are no simulators at hand, then you can use the exercise "jumping legs together, legs apart" for 40 seconds. Then run in place with raising your knees for 30 seconds with breaks of 10 seconds.
Option 1: fitness band
Exercise with iron can increase the volume of the legs. Therefore, it is better to regularly perform simple exercises and do not overload the muscles.
The fitness band is one of the most popular sports accessories in the inventory of models. The elastic band creates resistance, affects all the muscles of the legs and does not overload them.
Put a fitness elastic band on your legs around the ankles and place your feet shoulder-width apart or slightly wider. In this case, the elastic must be well stretched. Next, begin to squat and take steps to the sides - with both legs in turn.
Then swing your legs to the side and forward 10-12 times for each leg. Rubber can be replaced with weights. Or perform without them, but then the amount needs to be increased by 2-3 times.
Option 2: rug
If you don’t have a fitness band at hand, you can do exercises on the mat. Start by swinging your legs to the side while lying on your side. 10-15 times on each side with weights or 20-30 times without them on each leg.
Back swings are one of the most effective exercises to work out the hips and buttocks. Get on all fours, rest your elbows on the floor and swing back - 15-20 swings with each leg.
The third exercise is lifting the pelvis while lying on your back. Lie on your back, stretch your arms along the floor with your palms down and raise your pelvis. Perform 10-20 lifts.
Exercise provides a uniform load on the buttocks and hamstrings. This allows you to improve the relief of the legs, hips and gives them the correct shape. By the way, the exercise can be made more effective if you hold a load between your knees, such as a gymnastic ball.
Stretching
Stretching at the end of a workout makes the muscles more plastic and elastic, and the legs become beautiful and will not look pumped. In addition, the muscles after stretching will recover faster, says the trainer of the models.
Here, Victoria's Secret models are given complete freedom in choosing stretching exercises. They use exercises from Pilates, yoga, sit in a butterfly position and use basic exercises by stretching.
Try to lie on your back and alternately pull your knees to your chest. Sit down and try to slowly reach your toes.
Or stand up, grab onto your ankle and slowly pull your leg back, trying to reach your buttock with your heel. At the same time, the thigh muscles are well stretched and balance is trained.
There are only a few hours left until the 20th anniversary Victoria's Secret show in New York. The sexiest and most beautiful models will take to the catwalk in lingerie from the brand's new collection. It's no secret that for the sake of slim figure"angels" have to sweat hard in the gym, sparing neither time nor effort. And before the show, training is even more intense.
Thousands of fans around the world are looking forward to the annual Victoria's Secret show. We will not exaggerate if we say that for the most part not because of seductive underwear, but because of the models who will show it on the catwalk. Girls fight for perfect figure not for life, but for death: while some box for several hours a day in the ring, jump rope and do tens of kilometers on a treadmill, others do aerial yoga and zumba.
27-year-old model Candice Swanepoel is a well-known yoga lover. The girl takes a mat with her for classes, even on vacation. However, recently the celebrity has become interested in aerial yoga. Such activities have a positive effect on the digestive, endocrine, lymphatic, reproductive, respiratory and vascular system organism. When performing exercises in hammocks, not only the main large muscle groups are trained, but also stabilizing muscles - a strong muscular frame of the whole body is created.
“Even just walking on sand or water, you bring tangible benefits to your buttocks, unconsciously tensing muscles and burning fat,” says Candace. But I don’t recognize frantic workouts on simulators. The buttocks, although they become stronger, noticeably change their shape, becoming masculinely square and muscular, ”the model admitted in an interview.
Gigi Hadid
20-year-old model Gigi Hadid found out that she would take part in the show just a couple of weeks ago, so she began to actively bring herself into shape.
"Boxing is my new hobby, my the new kind sport that helps me keep my body in good shape, ”Gigi admitted in an interview with Vogue magazine.
Boxing is traditionally considered a male sport. However, if we are talking about the fact that you need to quickly lose weight and tone your muscles, then the fair sex should pay attention to it. During training, the muscles of the arms, legs and abs are involved, coordination and reaction speed increase. Not to mention that, standing in the ring, you will forget about everyday problems. Indeed, during sparring, full concentration on the battle process is required, and extraneous thoughts lead to instant defeat.
Shanina Shaik
24-year-old Australian model Shanina Shaik knows better than anyone else that beautiful figure needs serious work. Her contribution to the development of her own body is 500 squats a day.
“I am not naturally muscular, so I have to work doubly to get the relief. I did zumba once a week and strength training twice a week, ”the model admitted in an interview.
But favorite exercise for muscle tone model - squats. “They can change your body overnight. The main thing is to do it slowly,” Shaik says.
Kendall Jenner
The model, who recently turned 20 years old, believes that best workout- this is running, but she does not always find time for it.
“I love running and have even tried to restart my runs. But with such a busy work schedule, it is not so easy, ”Kendall says. In addition to fitness, there is another simple method:
“My beauty recipe for staying in shape during Fashion Week is to get enough sleep. Despite everything. Personally, to feel comfortable, you need at least seven, optimally eight hours of sleep, ”said Kendall.
Justin Gelband, celebrity fitness instructor for the Victoria's Secret Angels, believes that the success of a workout does not depend on the number of hours spent in the gym!
“My workouts last from 15 minutes to an hour. Instead of lunges and using kettlebells, weights, and any weight over five pounds (= 2.26 kg), I suggest focusing on the "internal" muscle groups. Use stretch bands and a Bosu balance trainer. The most important thing in training is to combine the impact on different groups muscles,” explains Justin Gelband. After class, according to the coach, you should feel sexy, not tired. It is also worth paying special attention to exercises for balance and balance.
