YOUR LITTLE BLACK DRESS WORKOUT
GET IN GREAT SHAPE FOR THE PARTY SEASON WITH TIPS FROM TOP CELEBRITY TRAINERS
YOGA ARMS The “downward dog” pose will help define and sculpt your arms, says Charlotte Dodson, who has taught yoga to celebrities such as Miranda Kerr and Rachael Finch. “Start in the ‘table’ position, with your hands flat on the floor shoulderdistance apart, knees under your hips,” says Charlotte. “Press down into your hands, keeping your arms strong and chin tucked in, tuck your toes under, lift your hips high and stay here. Breathe deeply for 5 to 10 breaths before releasing back onto your knees. Repeat another 2 to 3 times.” charlottedodson.tv.
MODEL WAISTLINE The best exercise for your waist and hips is the hip rotation – and you can even do it while you’re watching TV, says master trainer, Ricardo Riskalla, who counts numerous models, as well as Miranda Kerr’s mum, Therese, among his clients. “Stand up, keep your head still and then make the biggest circle with your hips around your body,” says Ricardo. “The secret here is repetition. Do 10 to 15 minutes on one side and then repeat the same on the other side. Do this three times a week. Make sure also that you drink a lot of water and remove salt and sugar from your diet. If you have extra time, add a daily one-hour slow walk to tone your whole body.” ricardoriskalla.com. DANCER’S LEGS Barre workouts have often been praised by celebrities such as Madonna, Zooey Deschanel and Natalie Portman for their toning and strengthening benefits. Barre Body founder, Emma Seibold, whose studios are a go-to for models Ashley and Jess Hart when they are in Australia, recommends the ballet-inspired second-position plié to help tone your legs. “Stand with your feet wide and in a turned out position,” says Emma. “Bend at the knees, making sure your knees track over your toes. Keep your spine straight as you lower down. It helps to imagine that you are sliding down a wall. Rise back up again and repeat 10 times slowly. Hold the final plié at the bottom for a count of 5 and then pulse for 20 quick counts.” barrebody.com.au.
INSTA-WORTHY ABS
Actress Katherine Heigl credits Kayla Itsines’ BBG program (available within the Sweat app) with helping her get back in shape after having a baby. To help strengthen and tone your abs, trainer and Instagram star Kayla suggests adding the “heel taps” exercise into your workout. “First, lie flat on your back, arms by your sides,” says Kayla. “Bend your knees and position your feet firmly on the mat, hip-width apart, and lift your head and shoulder blades off the floor. Bend your torso, alternating from side to side, and tap your ankle with your hand. Continue alternating between right and left for 15 reps each side.” sweat.com; z@kayla_itsines.
GORGEOUS GLUTES Kim Kardashian has said Beverly Hills’ trainer, Gunnar Peterson, has helped her to achieve her “best body yet”. In an article in The Sun newspaper, Gunnar revealed single-leg squats as one of the exercises that helped tone up Kim’s famous derriere. “Holding onto a bar, bend both knees and taking one bent leg behind you, gently tap the ground with your toe,” explains Gunnar. “Place your foot back on the ground and repeat 10 times. Then switch sides.” gunnarpeterson.com.