The Workout Moves Victoria’s Secret Angels Swear By
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Leading up to the Parisian premiere of the Victoria’s Secret Fashion Show (airing tonight on CBS!), we tapped a few of our favorite Angels for a legitimate look at their workout regimens. Moral of the story? They work hard, whether they’re sparring in the boxing ring, circuit training or focusing on isolated exercises like booty toning or sculpting a six-pack. Because holiday consumption is underway, here, a compilation of the best workouts from some of the fittest gals in the biz. These results-driven moves are guaranteed to inspire and challenge your body.
Arabesque Kicks With Relevé
For a butt (and thigh!) burning workout, start facing a barre (or stable surface) and place both hands on top for balance. Stand on your left leg on raised toes, with your right knee pulled up at a 90-degree angle. Then press left heels into the ground and bend your left leg, while shooting your right leg straight out behind you, keeping your glutes and abs engaged. Return to starting position to repeat for one minute on each side.
Squats With Side Kick
To target your butt and obliques at once, stand with shoulders back, a slight arch in your back with abs engaged and hands in prayer position. Begin by squatting to 90 degrees, then stand, transferring your weight into your left leg as you simultaneously kick the right out to the side, aiming for 90 degrees or higher with your abs squeezed tight. Repeat this motion for one minute and then switch to the opposite leg.
Kneeling Booty Kicks
To work both abs and butt, start by kneeling on all fours on a mat. Shift your weight into your left knee with your right arm placed firmly on the mat with abdominals engaged, shoulders back and head looking down. Extend your right leg straight behind you, squeezing the glute as your upper body leans forward, and extend your right arm down and slightly forward on the mat. Return to a tucked position, bringing the left arm into the body, squeezing the abs tight. Repeat this motion for one minute and then switch to the opposite leg.
Abdominal Plank 1
Begin in a plank position with shoulders down and abs squeezing tight. Start by lowering your right knee to the floor, return to plank, lower the left, return to plank, lower both knees, return to plank. Single, single, double is one rep. Repeat this 10 times for three sets.
Abdominal Plank 2
Target abs, legs and booty at once by beginning in a plank position with shoulders down. With abs squeezing tight, bring your right knee into your chest and squeeze, then kick it straight behind you, squeezing your glutes with toes pointed while also engaging your hamstring. Repeat this motion 10 times on your right leg, then switch to your left leg for a total of three sets on each leg.
Abdominal Plank 3
To target obliques, begin in a plank position with forearms on the ground and shoulders down. With abs squeezing tight, twist to your right side tapping your hip to the floor, return to center, then twist to the left and tap your hip to the floor and return to center again. This is one rep. Repeat this 10 times for a total of three sets.
Squats With Dumbbells
For a booty like an Angel, stand with feet slightly wider than shoulder-width apart, keeping your weight in your heels. With shoulders back, maintain a slight arch in your back with abdominals engaged, holding a dumbbell (15 to 20 pounds is recommended). Begin your squat by lowering to 90 degrees, place the dumbbell on the floor and pulse about halfway back to your starting point, then back down to 90 degrees to pick up the dumbbell and return to standing. Repeat this 15 to 20 times for a total of three sets.
Leg Lifts With Resistance Bands
To create shape and define your hips, start by placing a resistance band on your shins just slightly higher than your ankles. For balance, stabilize by holding onto a buddy (or if you're training solo, place a hand against a wall). Begin by putting your weight into your standing leg with abdominals tight and shoulders back. Lift your working leg to the side about 45 degrees, tap back in and repeat. Do this 15 to 20 times then switch to the opposite leg for a total of three sets on each leg.
Abs And Obliques
For a chiseled midsection, start with a bench and lean with one arm bent to about 90 degrees and the other placed on your hip for balance. Position your body into a plank by squeezing your abs, butt and thighs to engage and stabilize the body. Keeping your shoulders back and legs straight, begin by lowering your hips to the ground and using the opposite side of your abs and obliques to lift your body back to center. Repeat this 15 to 20 times, then switch to your opposite side for a total of three sets on each side.