Cindy Crawford “New Dimension”: full complex, video

At one time, fitness programs with Cindy Crawford, a successful model, actress and mother, made a real revolution in people’s ideas about female beauty. These programs showed that body beauty is, first of all, the result of hard work on oneself. To some extent, it was these programs that contributed to increasing interest in fitness.

For many women, Cindy Crawford's New Dimension .

Cindy Crawford “New Dimension”: full complex, video

Body beauty is, first of all, the result of hard work on yourself! (S. Crawford)

How to get a great figure using the program?

Here she shows that maintaining excellent physical shape and even creating an ideal figure does not require spending hours in the gym and subjecting your muscles to long and often grueling workouts. It is enough to regularly perform a set of effective exercises, devoting no more than ten to twenty minutes a day.

With the help of a well-composed complex, Cindy quickly regained her shape after experiencing the happiness of motherhood, and she generously shares the secret of her success with thousands of mothers around the world.

Cindy Crawford was able to quickly regain her figure after giving birth

Let not everyone have access to individual classes with the best fitness instructors in Hollywood and the world of show business. But today every woman can follow Cindy’s simple instructions and repeat her actions while looking at a monitor or TV screen. This is a new dimension to the fitness industry and new opportunities for everyone who wants to take advantage of them!

Every woman today can follow Cindy’s instructions and repeat her actions while looking at a monitor or TV screen!

These complexes are very suitable for beginners; all exercises are done in a soft, comfortable mode . Some exercises will help work not only the muscles, but also the spine, which is extremely important for health and well-being.

Nutrition

Let's give you some tips that Cindy Crawford follows in her diet:

• Eat only natural foods: fish, meat, fruits, vegetables, etc. Try not to consume processed and processed foods.
• Eat more chicken. Cindy claims that it is the source of amino acids that stimulate the production of the “happiness hormone.”
• Try not to skip main meals, as this leads to a drop in blood sugar levels. As a result, there is a strong desire to snack on something sweet or high in calories.
• The nutritional plan includes vegetables in the diet, which should be 4 times more than foods containing protein (fish, meat, eggs, cheese) and carbohydrates (potatoes, bread, rice). You also need to eat 5 servings of vegetables or fruits in any form per day.
• The model advises: do not restrain yourself in food if you really want to eat something. Violence will only increase desire.
• The amount of food should be as much as your palm can fit.
• Reduce the amount of sour cream and cheeses in your diet. It is better to replace butter with vegetable oil.
• Try to eat less cakes and cookies, more seeds and nuts.
• Cindy Crawford's diet plan advises more often including white wine and soy sauce in your diet, as well as garlic and ginger, which perfectly cleanse the body.
• Following the Cindy Crawford diet, replace ice cream with pudding, fruit or dried fruit.
• Do you want to eat something tasty? Eat, but in small quantities.

Nutrition theory:

• Fitness and diet;
• Fitness and nutrition;
• Metabolism;
• How much fat should a person have?

Principles of training Cindy Crawford

Cindy Crawford is a famous American model who has been recognized for many years as one of the most beautiful women in the world. Even now, at 53 years old, she looks much younger, she is also slim and fit. This is thanks to the physical exercises that Crawford developed to correct her figure.

Before you start the exercises, you should familiarize yourself with the principles of the exercises that the model provides us with:

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• Principle 1: You should not exhaust yourself with exercise;
• Principle 2: you need to love yourself and your body (everything about yourself);
• Principle 3: Diet should be followed in addition to exercise;
• Principle 4: Exercise regularly;
• Principle 5: movements in exercises should be smooth, reminiscent of a dance.

In her lessons, Cindy repeatedly reminds you that you need to gradually get used to the load and not try to complete the entire volume of training at once. The body must adapt slowly and smoothly, otherwise it may simply not withstand intense physical activity.

Sydney Crawford: personal life, husband and children

In 1990, Sydney was already at the peak of her modeling career and, while filming a program about fashion and style “MTV House of Style,” she met Hollywood handsome Richard Gere, who at that time had not yet played his bright role in the film “Runaway Bride.” The stars were united by their common interest in a healthy lifestyle and proper nutrition - Gere is a Buddhist and a vegan. The couple officially formalized their marriage in 1991 and divorced four years later - due to rumors about the Hollywood actor’s constant affairs.

In the early 1990s, Sydney and Richard were the most beautiful couple in Hollywood

Supermodel Sydney Crawford is a conservative American. Therefore, in 1998, she married for the second and last time, to Randy Gerber, the owner of a chain of nightclubs around the world. The couple has been happily married for more than 20 years and has two children - son Presley Walker Gerber and daughter Kaya.

Happy Crawford-Gerber family together: husband Randy and children Kaia and Presley

It’s interesting that Kaia Jordan Gerber followed in her mother’s footsteps and is a modern supermodel, constantly appearing with Cindy on the covers of famous beauty and lifestyle publications.

Sydney Crawford and her daughter - supermodel Kaia Gerber

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Core Four

Squats with cards

Place a deck of 10-20 playing cards on the floor in front of you. Then stand straight, feet shoulder-width apart, tailbone pointing to the floor, spine in a neutral position. Lower your arms freely along your body, tighten your abdominal muscles, relax your shoulders. Place your body weight on your heels, bend your knees, and squat down. At the same time, keep your back straight and do not lower your pelvis below the level of your knees. After crouching, reach down and pick up the top card, then straighten your legs and return to the starting position.

Start with 10 repetitions, gradually increase their number to 15, then to 20. The exercise strengthens the muscles of the front and back of the thighs and buttocks.

Lunges with cards

Place a deck of 10-20 playing cards at a distance of 50-60 cm in front of you (slightly to the left). Place your legs straight, shoulder-width apart, knees relaxed, and tighten your abdominal muscles. Take a long step forward with your left foot and bend your knees so that your left knee is directly above your left ankle and your right knee is almost touching the floor. At the same time, extend your right hand down and take the top card. Then, tensing the muscles of your left leg, rise, straighten your legs and return to the starting position. Switch legs and move the deck of cards a little to the right. Repeat the exercise on your right leg.

Start with 10 repetitions, gradually increase their number to 15, then to 20. The exercise strengthens the muscles of the front and back of the thighs, buttocks and legs.

Kneeling push-ups

Get on the floor on all fours, move your knees back a little so that they are behind your hip joint, and spread them out to the sides about hip-width apart. Lean on your straight arms, palms under your shoulders and facing forward. Tighten your abdominal muscles and lower your hips so that your body forms an almost straight line. Keeping your torso and hips still, bend your arms and lower yourself down in 2 counts so that your shoulders and elbows are level. After holding this position for another 2 counts, return to the starting position.

Start with 8 repetitions, gradually increase their number to 12, then to 15. The exercise strengthens the muscles of the chest, front of the shoulders and triceps.

Raising the body

Lie on your back on the floor, knees bent, feet flat on the floor. Place your hands behind your head so that your fingers touch at the back of your head. Tighten your abdominal muscles and pull your navel toward your spine. Raise your head, neck and shoulders for 2 counts, then exhale and lift your shoulder blades off the floor. Go down 2 counts.

Start with 10 repetitions, gradually increase their number to 15, then to 20. The exercise strengthens the abdominal muscles.

Plie with chair

Stand with your feet wide apart over the seat of a chair and point your toes and knees outward at a 45° angle. Keep your legs straight, straighten your chest, tighten your abdominal muscles. Place your hands on your hips. Bend your knees and lower yourself down without sitting on a chair or changing the position of your pelvis (the tailbone should point down, do not move the pelvis back).

Start with 15 repetitions, gradually increase their number to 20, and then to 25. The exercise strengthens the muscles of the front and back of the thighs and buttocks.

Features of the training program

“The Secret of the Ideal Figure” is the first and most popular training program from the famous model. It includes basic exercises for the legs, buttocks, back, arms and allows you to get rid of extra pounds in the shortest possible time. And the results are truly impressive.

The training program is over 15 years old, but it still has not lost its relevance, gaining more and more fans every year. “The Secret of an Ideal Figure” consists of three detailed video lessons, a total of 3 workouts (two are 40 minutes each, and the third is only 10).

Interestingly, it is not at all necessary to follow a certain order of completing the course. It all depends on personal preferences and free time. If you wish, you can master the course in one go - such a lesson will only take about 2 hours. Main features of the training:

• The number of workouts per week is 3. There are no specific conditions for alternation. The only caveat is that the break between classes should not exceed three days.
• No special sports equipment is needed to perform the exercises. It is enough to have a pair of dumbbells of 1-3 kilograms on hand, which, if desired, can be easily replaced with bottles of water or sand of the same weight.
• Also at home or in the hall there should be a gymnastic mat and chair.

The set of exercises after childbirth consists of three parts:

The first part of the complex is carried out in a calm, measured mode and is very similar to stretching exercises. You don’t need special shoes for this set of exercises, the main thing is a mat. The film star advises you to start exercising on the 8th day after giving birth and practice for 10 minutes for two weeks.

The second part of the complex is more intense and consists of stress on the heart and light strength exercises. For the second part we need special shoes so as not to damage the joints and ligaments. The actress recommends doing exercises for 15 minutes for three weeks. If you suddenly feel overwhelmed, you can combine the two parts together.

The third part of the complex is the most active and serious in the fight against extra pounds. According to Cindy, the body is ready for serious stress after 1.5 months after giving birth. You have already completed two sets of exercises and have prepared your body for the more intense part of the technique. You can do the third part of the training array either separately or combine it with other programs and methods.

BMI (BODY MASS INDEX) CALCULATOR ONLINE

The body mass index was developed by the Belgian sociologist and statistician Adolphe Quetelet back in 1869. Since then, calculating body weight has become much easier than estimating by eye or asking friends: “I haven’t gotten fat, have I?” But there are also disadvantages here: body mass index does not give a 100% result. The free online BMI calculator (which will help you calculate your body mass index) should be used for indicative purposes only. For example, athletes and those who regularly go to the gym will have an inaccurate mass index because muscle literally weighs more than fat.

Interesting: BMI norms in different countries can differ markedly from each other. If you believe the WHO (World Health Organization) body mass index tables, it is not difficult to understand that the average is considered the norm. But this does not mean that a person with an average BMI would not be considered “overweight” in the conventional sense.

Body mass index: analysis of results

So, you have calculated your body mass index using our calculator. Our BMI calculator is maximally adapted to the characteristics of residents of Europe and Russia. Now it's time to interpret the data and find out the results. So:

• 16 or less – pronounced weight deficiency,
• 16 – 17.9 – insufficient body weight,
• 18 – 24.9 – normal weight,
• 25 – 29.9 – overweight (preobesity),
• 30 – 34.9 – 1st degree obesity,
• 35 – 39.9 – 2nd degree obesity,
• 40 or more – grade 3 obesity (morbid).

Calculating BMI taking into account age leads to the following results:

• The normal BMI, depending on age in children, ranges from 15 to 18;
• 19-24 years: normal BMI is 19.5 for women and 21.4 for men;
• 25-34 years: Normal BMI is 23.2 for women and 21.6 for men;
• 35-44 years: Normal BMI is 23.4 for women and 22.9 for men;
• 45-54 years: Normal BMI is 25.2 for women and 25.8 for men;
• after 55 years: the normal BMI is 27.3 for women and 26.6 for men.

Let us remind you once again that these data are approximate. But given the magnitude of the error, certain conclusions can be drawn: body weight is normal or far from it. BMI norms may vary depending on standards and trends. Until 1998, in the USA, a BMI of up to 27.8 kg/m² was considered normal, but after 1998 the standards were changed, and the BMI norm recommended by doctors began to end at 25 kg/m².

Body mass index and age

Considering that BMI indicators are not ideal, WHO “does not risk” linking them to age indicators. Although, many statistical studies show that the BMI of middle-aged people is higher than that of young and elderly people. As for gender, then (for obvious physiological reasons) the calculated body mass index in men will be higher than the BMI in women.

Advantages of the “New Reincarnation” technique

1. The technique was developed specifically for mothers, so as not to cause harm, but to begin training their muscles as carefully as possible and regain their former slimness.
2. The technique consists of gradual loads, which is very well accepted by the body. If you start a workout with 10 minutes, then at the end it can last for hours.
3. The technique helps not only restore your figure, but also increases your vitality.
4. The technique has very good motivation, which inspires good training.
5. I developed the exercise complex personally from my own experience. The main thing is that it works for yourself, which means it will help others.
6. You can exercise at home, which is very good if you have an infant and don’t have time for the gym, but you want to regain your former slimness.

“Our love was preceded by strong friendship”

Randy and I met at a wedding. We were both single at the time, and a mutual friend asked Randy to accompany me to that wedding. Since it wasn't a date, we weren't trying to impress each other. He was late when he came to pick me up, but he looked cute in his tuxedo. Somewhat annoyed and worried, I waited for him at the door of my house so I could immediately jump into the car and go to the wedding.

With husband Rande Gerber, 2022

While we were driving, he apologized for being late. At the wedding we laughed and danced and even drank a couple of shots of tequila. It is worth noting that we immediately felt attracted to each other, but began dating only years later.

I think our relationship benefited from the fact that we were just friends at first. Of course, we liked each other, but circumstances were such that our love was preceded by a strong friendship.

Randy is incredibly easy to talk to and makes me feel safe. I believed him when he said he wanted to make me happy. Before I started staying overnight, Randy would either drive me home or give me money for a taxi.

It was nice to feel like you were being taken care of. He opened doors for me like a gentleman and always walked between me and the curb when we walked along the streets of Manhattan. It was always fun and carefree around him.

We had been dating for several years and were already living together when, one sunny Saturday afternoon on the beach in Malibu, he presented me with a beautiful ring and proposed his hand in marriage. We decided to get married as soon as possible. Why pull? Moreover, we both wanted children.

With children and friends

Exercise videos

Cindy Crawford workout (warm-up + press)

Cindy Crawford - perfect body in 10 minutes

The secret to Cindy Crawford's perfect figure

Earlier articles discussed training programs:

• Jillian Michaels workout program
• Janet Jackson Workout Program
• Alina Kabaeva's training program
• Mr. Olympia 2012 program - Phil Heath
• Christian Bale - how to lose 30 kg and then gain 35 kg (workout program)
• Driest actor: Cam Gigandet
• Jean Claude van Damme training program

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How to increase the effectiveness of classes

To achieve the best results from shaping with Cindy, it is advisable to follow simple but useful recommendations:

1. Follow the basic principles of proper and healthy nutrition.
2. Play sports constantly, making it part of your lifestyle. Train at least three times a week, alternating with Cindy Crawford's video lessons.
3. Be sure to perform the exercises correctly, otherwise their effectiveness will decrease. The load on various muscle groups will be complete and useful if you completely repeat the supermodel’s body position during exercise and her movements. To avoid mistakes, it is better to watch the video several times, noticing every detail.
4. You will not be able to achieve the best results if you begin to highlight some of your favorite exercises and perform the rest with less diligence. Throughout the entire video lesson, you should practice with the same intensity.

Remember that if your goal is to lose weight, then to increase the effectiveness of the complex, it is advisable for you to include cardio training in your training schedule.

Flaws

You can't just talk about the benefits of training from Cindy Crawford. There are also some disadvantages:

• One training program may not be enough to lose weight quickly. The thing is that the workouts contain practically no cardio load, thanks to which the maximum amount of subcutaneous fat is burned.
• Frequently performing certain exercises can lead to an increase in the size of muscle mass in the arms and legs.
• Quick boring - over time, you can get tired of performing the same movements. You will have to additionally look for another training course to diversify the program.

Recovery

Any load requires the return of strength from our body. And if they are not compensated with full and sufficient rest, then there will be no benefit from such a load.

Therefore, while actively playing sports, you need to allow your body to recover, and to do this, sleep at least 8 hours a day.

Training should be distributed evenly throughout the week. For example, you can complete all three video lessons with a break of one day, and then allow yourself 2 days of rest.