THE MODEL WOR KOUT
Along with hitting the genetic jackpot, Miranda Kerr, Karlie Kloss, and Candice Swanepoel have something else in common: ModelFit workouts with trainer Justin Gelband. By Nicole Catanese.
When Justin Gelband first developed his ModelFit method, he didn’t have models in mind at all. “I started out by training women who had to lose 50, 60 pounds,” he explains. “ModelFit is about being the best model of yourself with the body you have.” The technique involves executing tiny yet tough movements meant to carve out curves. Here, Gelband’s top moves—all you need is a resistance band. Do three times a week along with cardio once or twice a week to see results in as little as three weeks. ARM DEFINER Holding the resistance band in your hands, stand with your feet hip-width apart, knees slightly bent, and palms facing out. Raise your arms out in front of you slightly above your shoulders, then point your right toe forward at a 45-degree angle. Keeping resistance in both arms, lower your right arm straight down, with minimal bend in the elbow. Then simultaneously move your right arm and right leg back into the starting position. Lower into a squat, and “slowly move arms away from each other, creating resistance in the band, as you sink down,” says Gelband. Repeat 12 times, then switch sides. AB SCULPTOR Start in a plank position with the resistance band around your ankles. Bring your right knee to the outside of your right arm, then back to plank; repeat 12 times. Hold the last one in, do 12 micro pulses in and out, then switch legs. The key to scooping out a flat belly: Move in slow-mo. BUTT LIFTER This two-part exercise is the ultimate rear raiser, Gelband says. With the resistance band around your ankles, start on all fours, with your shoulders over your wrists, and knees hip-distance apart. Lift your right leg to a 90-degree angle, with your bent knee pointed downward and toes pointed up. Engage your right butt muscle to lift and lower your right leg just one inch; do 12 reps. Next, turn your right leg to a fire-hydrant position (your foot should be in line with your knee), and flex your foot. Focus on using your right butt muscle to lift and lower your right leg one inch 12 times. Repeat each move, but do the first with a flexed foot and the second with toes pointed; switch sides. THIGH CINCHER With the resistance band around your ankles, stand with legs hip-distance apart, knees slightly bent. For each move, lift and lower your pointed toe for 12 reps. First, place your right foot in front of you at a 45-degree angle, then extend it directly out to the side, and finish by extending it slightly behind you on a diagonal. Switch legs. “Stay focused on engaging your inner thigh,” he says. “You don’t want to swing your leg at all while lifting.”
MODEL BODY #FITSPOS