- Model, 31, has revealed the secret behind her slim and toned body
- Shared her favourite fitness regime on her blog for Kora Organics
- Workout only takes 15 minutes and no equipment is needed
- She said it's a great way to keep fit when short on time
- As a working mother-of-one she said it isn't easy to fit in exercise
- But she always feels better for having done it
Supermodel Miranda Kerr has revealed the secret behind her slim and toned body.
The 31-year-old mother-of-one shared her favourite fitness regime on her blog for it only takes 15 minutes.
Despite the short exercise time, Miranda says it's an 'intense' all body work out.
Explaining
why she finds the short fitness training beneficial, she writes: 'Like
most busy working women and mothers, I can find it difficult to fit
everything into the day, and more often than not exercise can get
relegated to the bottom of the list.'
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Loves to exercise: Miranda Kerr said a work out increases her energy levels and concentration
She
adds: 'When I’m short on time, working long hours or travelling, I've
developed a 15-minute workout routine that targets all areas, needs no
equipment and can be easily done at home or in a hotel room. Not only
does it give you a great workout, but it also increases your energy
levels and improves concentration!'
The
model, who has a three-year-old son with actor Orlando Bloom, said
exercise is an important part of her lifestyle and she doesn't feel her
best unless she's done something to raise her heart rate.
As
well as regularly doing her 15 minute work out, she said she also loves
doing resistance training, yoga classes, hiking or going on a bike ride
with her son, Flynn.
The
model recommends people stretch before and after doing her routine and
warns them to consult a healthcare professional before trying it if they
are new to exercising.
Each of the exercises must be performed consecutively with just 30 seconds recovery in between each move.
So what does a fitness expert make of Miranda's routine?
Secret to her flat stomach: Miranda does core stability moves like the plank
Personal trainer and author of the Fat Burn Revolution Julia Buckley told MailOnline that it's 'a good solid session on the whole.'
She
said: 'Miranda has chosen some nice, effective moves for the legs like
squats and lunges and great core exercises like plank and leg raises.
Mountain climbers are a brilliant cardio move, those are great for
torching fat.
'To
make it more of a full body routine, I’d have liked to see a bit more
balance and a couple more exercises for the arms, back and shoulders as
it’s very core and lower body focused. But it’s not a bad workout at
all.'
Even
though it's only 15 minutes long, Julia said Miranda's moves can give
the body a decent work out but she recommends people try to exercise for
longer more regularly and then do the shorter routine when they are
pushed for time.
She
said: 'I'm all for short, sharp sessions, but there's a limit to how
fit you can get on just 15 minutes training per day, so I'd recommend
longer sessions for most people, most of the time.
'However, something like this could slip nicely into a schedule for days when time is time and you want a kit-free workout.'
MIRANDA'S MOVES EXPLAINED...
PUSH UPS: Aka
press ups this is a move that has never gone out of fashion. Julia
explains why: 'Press ups are an awesome all-body move, again you're
bracing the core and engaging the abdominal muscles to maintain a
straight position, which is great for shredding the belly and at the
same time you're sculpting the chest and arms.'
To
do it, start lying flat face down, position your palms face down under
your shoulders and then push up so your body is balanced on your hands
and toes and your back is straight. Slowly lower and repeat.
Julia said: 'A
minute of push ups would be pretty challenging for most beginners, but
you could do them with your knees on the floor instead of your feet if
full push ups are too much.'
THE PLANK: This move engages your core muscles leading to a tighter, flatter stomach.
Julia
explains: 'The plank is one of the best exercises for tightening the
tummy because it works the whole midsection of your body, including the
deep abdominal muscles. It is also great for improving posture and
balance and will build core strength to help you perform better many
other exercises.'
Begin
by lying flat face down. Position your arms under your shoulders and
then rise up onto your forearms so your body is balanced on your
forearms and toes and your back is straight. Hold this position for a
minute - be warned it isn't easy and you may start to wobble! Hold for
30 seconds to begin with if you are finding it too difficult.
SQUATS: Julia said: 'Squats
are among the best exercises you can do to firm up and sculpt the legs
and bum and they also work the core and back muscles.'
Begin
from a standing position and then lower your body, bending your knees
as if going to sit down in a chair, when your legs reach a right angle
to the floor, push back up to standing and repeat.
JUMPING JACKS: From
standing, do a star jump splitting your legs apart and then jumping
back to bring them together. At the same time, raise your arms up and
apart.
Lunges, left, tone the legs and bottom while press ups, right, are an effective all body exercise
LEG RAISES: Made
famous by Jane Fonda, these are great for toning the thighs. Start
lying on your side and raise one leg up and back down again.
BICYCLE CRUNCHES: These
are a different version of sit ups designed to strengthen the stomach
muscles. Lie flat on your back and raise your legs off the floor with
your knees bent. Position your arms so your palms are resting behind
your ears.
Then
bring each leg in towards your stomach in turn and at the same time,
raise your upper body, engaging your stomach muscles to pull you up. As
you raise, slightly twist to one side so one elbow meets the opposite
knee being pulled towards the body.
BRIDGE: This
is another move which will give you a flat stomach and a firm bottom.
Lie flat on your back, bend your knees keeping your feet flat on the
floor. Then raise your body so your weight is on your feet and upper
body and your bottom and lower back is off the floor. Keep your body
straight and hold this position. When Miranda says to 'pulse' for 30
seconds, this means holding the position but squeezing your bottom
cheeks and thrusting your hips up and down in small movements.
LUNGES: From
standing, take a step forward and lower your body down till the front
leg is at a 90 degree angle to the floor, then push back up to standing.
For 'alternative' lunges as Miranda recommends, take it in turn to step
forward with each leg.
WALL SIT: This
is similar to a squat (see above) but done with your back flat against a
wall. Once in the squat position, hold it for a minute rather than
continually squatting up and down.
Burn fat: Mountain climbers raise your heart rate and tone the stomach
MOUNTAIN CLIMBERS: Bend
down on the floor with your hands palm down and arms straight and then
move your legs in a running motion bringing alternative knees up to the
chest and straightening the leg again.
Julia
said this is another great move for toning and conditioning. She said:
'Mountain climbers are fantastic exercise, offering a total body workout
in single “do anywhere” move. The core is activated to keep the body in
position while you power the legs out behind you. They are hardcore,
but if you want to burn body fat these will definitely get you
ignited!'
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