How to get Kate Hudson’s arms or Beyonce’s bottom
DOING more exercise was one of the top New Year’s resolutions for 2015, a YouGov survey found, with half of us prioritising it above quitting smoking and drinking. In one of Good Health’s most popular weekly features, Secrets of an A-List Body, we reveal how to get the physiques of the stars. Here, JINAN HARB presents the ultimate guide to toning your body the A-list way. . .
SHAPE YOUR SHOULDERS
The key is working the deltoid, a round muscle that runs over your shoulders, from front to back. Actress Catherine Zeta- Jones, 46, has clearly worked hard at this. For shoulders like hers, try rotational press-ups.
Start in a press-up position, with your hands shoulder-width apart and legs extended behind you. Your body should form a straight line (keep your stomach drawn in and don’t let your bottom jut upwards).
Rotate your body to the right and stretch your chest to reach your right arm towards the ceiling.
Then rotate back to the centre and lower yourself to the floor for a normal press-up. As you come back up, raise the opposite arm, so your left hand points to the ceiling. Repeat four to five times on each side.
You could also try the shoulder press. hold a small dumb-bell or bottle of water in each hand and stand with feet hip-width apart, abdominal muscles tightened and knees bent.
Reach your arms out to the sides, then bend upwards at the elbow. Breathe out and push the weights up until your arms are almost straight. Pause at t he t op, t hen breathe in and lower the weights to the start position. Repeat 15 to 20 times.
PERK UP YOUR REAR
FOR a derriere as toned as Beyonce, 34 — who does squats, lunges and plies to enhance and tighten hers — try the sumo lunge with a side kick, a move personal trainers recommend for a redcarpet-ready behind.
Stand with feet slightly wider than shoulder-width apart, knees bent and body weight over your heels — this is the ‘sumo’ position.
Bend elbows and lightly clench your fists in front of your chest. Take a large step sideways with your right leg, bringing your right knee in toward your chest. Now kick your right leg out to the side 20 times, putting your foot down between kicks if needed. Repeat on the left.
Toe taps are another great way to prevent a sagging bottom. Lie on your back with arms by your sides. Lift feet off the ground, bending both knees to 90 degrees so calves are parallel to the floor. Gently touch your left toe to the ground, then your right, raising your calf after each tap. Continue toe-tapping for one to two minutes.
TRICKS CSO TO TIGHTENG THAT TUMMY
TV presenTer Christine Bleakley, 36, says she has switched from weight training to running and resistance exercises, and her toned abs are evidence it works. The perfect at-home exercise to tone your tummy is the static bridge leg lift.
Lie on your front with your elbows underneath your shoulders. push yourself up to balance on your forearms and toes, keeping your back straight and head in line with your torso.
Tighten your abdominal muscles and raise your right leg a few centimetres off the floor, pointing your toes. Hold for two to five seconds before lowering and repeating with the left leg. perform ten lifts with each leg. Gradually increase the height to which you lift the legs.
BANISH BINGO WINGS
ACTresses naomie Harris, 39, and Kate Hudson, 36 (left), swim regularly to keep their arms in shape, and you can achieve the same without getting wet with ‘air backstroke’.
Hold a weight in each hand and lie on your back with your knees bent and feet flat on the f l oor. raise the weights to the ceiling with palms pointing outwards and weights away from your face.
Keep elbows slightly bent and slowly take the right arm behind your head and the left arm down beside your hip. Breathe in and bring your arms back to the start position. Do ten repetitions on each side. During preparation for the Kill Bill movies, Uma Thurman’s trainer advised her to try the following shoulder raise to tone her arms into impeccable shape.
Use a resistance band — like a giant elastic band with handles on each end to grip — and secure the elastic under the middle of one of your feet (your other foot should also remain on the floor).
With your arms by your sides, hold the ends of the resistance band in each hand, with palms facing behind you. raise your right hand forward to shoulder height while pulling your left hand backwards, you should feel a strain in both arms as the muscles are stretched.
Hold for two seconds, then lower your arms to your sides and repeat in the opposite direction — lifting your left hand to the front and right to the back. Don’t move your feet throughout. Do 15 repetitions.
Chair dips could also help. sit with your bottom on the edge of a chair. place your hands on the sides of the chair and move your bottom off the seat, taking the weight in your arms and hands.
Keep your arms straight but not locked at the elbow. With feet flat on the ground, breathe in as you lower your body towards the floor by bending your arms at the elbows.
Dip as low as your strength will allow, hold the position briefly and push back up using your arms. repeat the exercise 12 to 15 times.
TONED LEGS
DURING her hotpants years, Kylie Minogue, 47, claimed to cover miles on her favourite inline skates, an activity renowned for its leg and buttock toning.
She has also reportedly tried ballet and performed resistance exercises on a vibration platform several times a week to lengthen and tone her leg muscles. Try walking lung es, which work all t he muscles in the legs. Stand with feet together and take a st ride forwards with your right leg, lunging so that your right knee is at 90 degrees and your back leg is bent with the knee just above the floor. Hold for a second before pushing up and stepping your left foot forwards to bring it level with your right foot. Take another big step, this time with your left leg. Do eight to 12 steps in a line, then turn and repeat.
Daily calf raises will tone and strengthen lower leg muscles. Stand on the edge of a step, balancing on the balls of your feet, with your heels and the back of your foot unsupported.
Keep your back straight and make sure your ankles, knees and hips are aligned. Rise on to your tiptoes, then lower your heels down over the edge of the step by bending at the ankle. Keep your abdominal muscles pulled in.
Let your heels drop as far down as they will go without causing pain. Then, rise up on to your toes again, lifting your heels as high as you can. Repeat 15 to 25 times.