We are pumped to share one of our favorite stories from Self here on FitSugar!
Sure, your chances of becoming a Victoria's Secret model may be as remote as winning the lottery, but looking like one is an entirely different story. When Miranda Kerr needed to tone up fast after giving birth to son Flynn with actor Orlando Bloom, she turned to FITiST celebrity trainer Andie Hecker to whip her back into supermodel shape.
"She came to me shortly after Flynn was born so we needed to I focused on pulling her abs back to Victoria's Secret model-flat and strengthening and toning her arms so she could easily and safely tote her growing baby around," says Hecker, founder of LA-based dance studio Ballet Bodies.
Their workout routine consists of Pilates fused with ballet techniques, a fat-blasting combo that burns 300 to 500 calories per workout. "Ballet Bodies is a classical ballet-based workout," she explains. "It's actually a workout that utilizes true ballet fundamentals placed atop Pilates, traditional personal training, and various cardiovascular activities such as jumping and kicking."
To do Kerr's postbaby arm workout at home, incorporate these four moves into your regular workout four to six times a week. Add one- or two-pound hand weights for "optimum muscle exhaustion and results." Get the workout after the break!
Swan Arms in a Long Fourth Position Lunge
- Holding a low lunge with your upper body pitched forward, reach your arms forward overhead, pinkies facing toward the ceiling. Sweep the arms back behind the body, pinkies still facing the ceiling. Do 20 to 30 reps.
Tricep Ceiling Pulses
- Sweep your arms back behind your body, palms facing in and pinkies facing toward the ceiling. Hold your arms and body and pulse up towards the ceiling in a small range of motion. Return to your starting position and repeat 30 to 40 times.
- Start with your arms out to your sides with your left foot turned 45 degrees in front of your right foot and your right toes pointing toward the floor in second position. Hold your hands slightly rounded and right below shoulder height, palms facing front. Bring both arms in to first position, palms directly opposite your sternum. Return to start. Do 20 to 40 reps.
Second Position Circles
- Keep your arms out to your sides with your hands slightly rounded in first position and do small controlled circles forward and backward. Do all reps one direction then switch. Do 15 to 30 reps in each direction.