Get the ultimate celebrity body: here’s how the buff and the beautiful build their amazing abs, arms and lower bodiesand how you can too – Fit Hollywoood
Stacy Whitman
Ever wish you could have J.Lo’s abs? Jennifer Garner’s arms? A lower body like Heidi Klum’s? While it’s true that most celebrities are blessed with stellar genes, these sexy stars have found some of the best ways to make sure they stay looking their leanest and most beautifully sculpted. Now, direct from New York and Hollywood’s celebrity fitness gurus, Shape brings you this exclusive part-by-part guide to the ultimate body.
Not only are all of the moves and techniques on this workout poster incredibly effective, they’re also time-efficient and can be done anywhere. Depending on your goals, you can zero in on one specific zone–abs; arms; or butt, hips and thighs–or put them all together for a fabulous, total-body makeover. Plus, we’ve provided expert-endorsed strategies for gaining maximum definition (see “Top Tips for a Camera-Ready Body” on page 133), special cardio secrets for melting away the flab and three bonus moves (see pages 133-134), which you can add to this program or do on their own for a mini total-body blast. So read on to find out how your favorite stars get slim and sculpted, and start building that ultra-amazing body, one part at a time.
SHAPE IN BALANCE
get the ultimate CELEBRITY BODY
Zone 1: Jennifer Lopez’s Abs
Trainer Secret To get that sexy, defined midsection, Jennifer Lopez, 33, does resistance exercises that work her body as a unit, like the ones shown here, says her certified personal trainer, Gunnar Peterson. Penelope Cruz, 29, Kim Basinger, 49, and Angelina Jolie, 28, also get pumped with Peterson at his personal-training facility in Beverly Hills, Calif.
1. inbound medicine-ball crunch Sit on a stability ball holding a medicine ball in front of you with both hands, elbows bent. Walk feet forward until torso is supported on ball from shoulders to hips, knees bent, feet hip-width apart, ankles in line with knees. Contract abs, then extend arms overhead and behind you, keeping elbows slightly bent [A]. Lift head and shoulders in a crunch as you raise medicine ball above your head as if to throw it, then continue lowering it toward your thighs [B]. Lower head and shoulders as you return medicine ball over and behind head, keeping arms extended. Do 2 sets of 12 reps. Resistance: 2- to 12-pound medicine ball. To progress: Work up to 4 sets of 15 reps. Strengthens abdominals, middle back, shoulders and chest
2. medicine-ball chop squat Stand with feet hip-width apart, legs straight but not locked. Contract abs and hold a medicine ball with both hands near right ear, elbows bent [A]. Keeping hips squared, rotate torso to the left, extending arms to lower ball toward left ankle, simultaneously bending knees into a squat so thighs are as near to parallel to ground as possible [B]. Return to start position and repeat for all reps, then switch sides, moving ball from left ear toward right ankle. Do 1 set of 8-12 reps per side. Resistance: 2- to 10-pound medicine ball. To progress: Do 2 sets or stand on a Reebok Core Board. Strengthens abdominals, especially obliques, shoulders, triceps, buttocks, hamstrings and quadriceps
Zone 2: Heidi Klum’s Butt, Hips & Thighs
Trainer Secret Thanks to moves like the ones shown here, Heidi Klum, 30, has a lower body that “looks more toned and sexier than ever,” says David Kirsch, her certified personal trainer. Kirsch, founder and owner of New York City’s Madison Square Club (madisonsquareclub.com) and author of Sound Mind, Sound Body: David Kirsch’s Ultimate 6-Week Fitness Transformation for Men and Women (Rodale Press, 2002), also works with supermodels Naomi Campbell, 33, and Linda Evanqelista, 38.
3. sumo squat with side kick Stand with feet hip-width apart, hands on hips. Contract abs and take a large step sideways with left foot into a wide squat, body weight over heels, toes pointing forward. Then straighten legs and immediately lift right knee toward chest, keeping torso erect, foot flexed [A]. Stay balanced on your left leg as you kick right leg sideways, keeping foot flat (torso will lean to the left) [B]. Straighten torso, return to start position and repeat for all reps, then switch legs. Do 3 sets of 15 reps on each side. To progress: Hold 3- to 5-pound dumbbells at shoulders. Strengthens buttocks, upper hips, hamstrings and quadriceps; abdominals and spine extensors as stabilizers
4. reverse prone scissors
Lie facedown on a flat bench, hips at edge of bench, legs separated in a V, toes touching ground. Hold bench with both hands for support. Contract abs, dropping tailbone down, pressing hips firmly against bench, head and neck in line with spine [A]. Contract buttocks and flex feet, lifting them to hip height; bring legs together, squeezing heels together at the top of the lift [B]. Slowly lower and separate feet to start position. Do 3 sets of 12-15 reps, resting 60 seconds between sets. To progress: Use 3- to 5-pound ankle weights. Strengthens buttocks and hamstrings
Zone 3: Jennifer Garner’s Arms
Trainer Secret Los Angeles personal trainer Valerie Waters got Jennifer Garner, 31, into fighting shape for her role on ABC’s action/adventure series Alias with moves like these. Waters also uses them with her other superstar clients, including Kate Beckinsale, 30, Cindy Crawford, 37, and Elizabeth Berkley, 31.
Special Instructions Superset these moves by doing 15 reps of each back-to-back Without resting in between; wait 60 seconds, then repeat the superset 3 times total. (Note: One set of triceps overhead extensions equals reps with both arms.) Use a medium resistance tube. To proqress: Choke up on tube or use heavier resistance.
5. triceps overhead extension Standing with feet hip-width apart, legs straight but not locked, hold handle of a resistance tube in left hand with left elbow bent so it points up and tube hangs down center of your back. Align left wrist with left ear, palm facing in, wrist straight. Bring right hand behind your back and grasp tube, thumb facing up. Choke up on tube as needed to create a slight tension. Contract abs, bringing spine to a neutral position [A]. Maintain body position as you straighten left arm [B]. Bend elbow to start, repeat for reps, then switch arms to complete 1 set. Strengthens triceps
6. biceps tube curl Stand with tubing under both feet and feet hip-width apart, legs straight but not locked. Hold one handle of tube in each hand, arms straight and hanging alongside body with elbows in line with shoulders, palms facing forward, wrists straight [A]. With abs contracted, chest lifted and shoulder blades drawn down, bend elbows to curl handles toward shoulders [B]. Pause for 2 seconds at top, then slowly straighten and repeat. Strengthens biceps
the plan
Workout schedule
For a total-body workout, perform all 6 moves shown, 2-3 days a week, taking a day off between workouts. Or incorporate the Zone(s) of your choice into your regular strength-training program. See the moves for specifics on reps, sets and resistance.
Warm-up
Begin each workout with 5-10 minutes of low-intensity aerobic activity of any type.
Cool-down
End by stretching all muscle groups used in your workout, holding each stretch for 20-30 seconds without bouncing.
Cardio
For maximum fat loss, aim to get 30-45 minutes of low- to moderate-intensity aerobic exercise 3 days a week, plus 20-30 minutes of higher-intensity cardio 2 days a week. If you’re a beginner, start with 20-30 minutes of moderate-intensity aerobic exercise 5-6 days a week, then gradually work your way up.
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