How Victoria's Secret models train: a set of exercises for an ideal figure

Many girls dream of looking like Victoria's Secret models. There is nothing impossible about this! It is enough to organize yourself a healthy diet and quality workouts. We can help with the second point. Catch a workout from personal trainer Georgy Yolgin, who trained in New York at The Dogpound fitness studio - where the “angels” get in shape. Model Maya Vekhaeva demonstrates the exercises.

Let’s say right away, it won’t be easy! You will only need 12 minutes.

Georgy Yolgin

personal trainer

Tells you how to do the exercises.

Photo: Dimitrios Kambouris/Getty Images

Warm-up

Home workouts should begin with a warm-up to avoid the risk of injury. We focus on the calf muscles.

Duration:

1 minute.

Technique:

• rise on your toes and stretch up;
• walk on your toes.

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Do not use the massage roller in the following cases

A study published in the International Journal of Sports Physiotherapy describes a number of limitations regarding the use of roller massagers. These include:

• Skin rash, open wounds, tissue inflammation, bruising or swelling
• Osteoporosis, rheumatoid arthritis
• Bone fractures, recent surgery or injury
• Severe heart, liver or kidney disease
• Neurological conditions leading to loss or alteration of sensation (eg, multiple sclerosis)
• Diabetes
• Connective tissue diseases (Marfan syndrome)
• Using blood thinners
• Deep vein thrombosis
• Cancer or malignant tumor
• Hypertension
• Acute infection (viral or bacterial), fever
• Bleeding disorders (hemophilia)
• Severe scoliosis or spinal deformity

Also, when using a roller, it is forbidden to apply direct pressure:

• for varicose veins
• face, eyes, arteries, veins and nerve endings
• bony prominences (vertebrae, joints)

Lateral lunges with bends

This exercise is performed dynamically. It will perfectly pump the back of the thigh and buttocks.

Duration:

40-60 seconds.

Technique:

• lunge and bend alternately towards the left and right legs;
• we jump to the other leg and bend over again;
• keep your back straight;
• We transfer the body weight to the heels and concentrate on pushing off.

Valentina Sampaio

Photo: instagram.com/valentts

Suitable if you have a weak back and posture problems

“A foam roller can help improve posture by mobilizing the upper spine. Through exercise, it returns to the correct position, relieving the pain and discomfort that your back experiences due to slouching,” physical therapist Teresa Marco explains to Insider.

Rolling also reduces muscle tension and relaxes soft tissue such as muscles and fascia, Marco says. You can easily feel this when you roll your gluteal area.

Lunges with crunches

The exercise uses several muscles at once. You train your buttocks, back, abs and arms.

Duration:

40-60 seconds.

Technique:

• we raise our arms up, bend our elbows, and bring our shoulder blades together;

• lunge on your left leg;
• when you kneel, twist your body to the left;
• repeat the same with the right leg.

Photo: Mike Coppola/Getty Images

Avoid excessive pain

Justin and Taylor Norris, developers of the exercise equipment, emphasize gradual and moderate exercise: “Ideally, you should rollerball and stretch every day. Consistency is key to any good habit. But if you experience unbearable pain when applying force to a muscle, stop the exercise immediately and consult a doctor.”

Jumping

During this exercise you will always be in a half squat. It will pump up your legs well.

Duration:

40-60 seconds.

Technique:

• sit down in the “chair”;
• we jump to spread our legs apart, then jump again and bring them together;
• we jump with straight legs.

Stella Maxwell

Photo: instagram.com/stellamaxwell

Useful tips

The most competent and accurate advice on performing any exercise can be given by a qualified trainer or doctor, since they consider each person (patient) individually and help choose the most suitable and effective options for squats and other exercises.

If possible, it is preferable to start playing sports under the guidance of a coach who will help in drawing up an individual training program, monitor the correct execution of the technique and correct mistakes.

Before starting a lesson, you should take care of your equipment. Clothing should be comfortable and not restrict movement. It is best to give preference to natural fabrics that allow the skin to breathe.

The choice of shoes is also strategically important, since the position of the entire upper body depends on the sole and the comfort of the foot. Instead of sneakers, it is better to wear sports sneakers designed for running and other physical activities.

If there are no contraindications and if possible, weights can be used. Additional weight in the form of dumbbells, barbells or ordinary water bottles will increase the load on your back and legs, but remember to use a sense of proportion.

Recently, a popular trend is the use of special gadgets that count lost calories and the number of heart beats. These devices will help control your overall well-being, but their absence will not in any way affect the effectiveness of your workout, so you can exercise without additional financial costs.

In order to directly prepare the body for intense and energy-consuming movements, it is necessary to do a warm-up. Bends, turns of the torso, head, swings of the arms, rotation of the knees, running in place, holding for a few seconds in a shallow squat will help increase blood circulation in the limbs, warm up the muscles and prevent possible injuries.

Exercises at home should begin only after studying the theoretical technique of squats, watching video lessons and training in front of a mirror. In order to develop the correct technique, you can practice squatting on a chair, but without touching its surface.

At the stage of preparation for classes, you should decide in advance on the training program. Ready-made tables that indicate specific days of the month, the number of approaches and the nature of the exercises that need to be performed in them can be found on the Internet.

If you feel overexerted during the program, you can reduce the number of squats. It is also necessary to provide several days free from classes.

The table shows an example of a monthly program:

You can gradually reduce rest intervals to 1-2 minutes, and increase the number of squats. The best option is to do more squats in the first approach than in the second, and reduce this number with each approach. It is worth remembering that the most important thing is not the quantity of squats, but the quality, i.e. the correctness of their implementation.

In total, the lesson should last about half an hour. In order to make the session more positive and energetic, it is recommended to turn on rhythmic music, which will not only provide moral support during intense training, but will also allow you to focus on breathing.

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Bulgarian lunges

You will need a chair or cabinet to place your foot on a hill and stabilize it. Thanks to this exercise, we pump up our buttocks, back and abs.

Duration:

40-60 seconds.

Technique:

• bend one leg at the knee, place the other on a chair or cabinet;
• We bend towards the opposite leg, touching the ankle with our hand;
• we get up and do a squat.

Photo: Gareth Cattermole/Getty Images

How to choose a roller

You can buy a ready-made roller (sold in health departments). If you have not done Fukutsuji gymnastics before, choose models with a small diameter and not too hard. Have you tried therapeutic lying down yet? You can afford a thicker and harder roller.

However, you can “prepare” the roller yourself: roll a wide bath towel into a tight roll and secure it with tape at the edges. You should end up with a roller approximately 40 cm long. Adjust the diameter yourself: it is advisable for beginners to take rollers 7-8 cm wide, for more experienced “loungers” - 9-12 cm. Over time, it makes sense to “change” to a purchased roller with a denser structure, to gradually increase the degree of spinal traction.

Abs exercise

The core muscles receive the main load, but the front surface of the thigh will also work by lifting the legs.

Duration:

40-60 seconds.

Exercise technique:

• we sit on the floor, put our hands behind our backs, with them we will support ourselves;
• We fix the legs at the top at an angle of 45 degrees;
• the back is round;
• We make a semicircle with our legs, lowering them to the floor on each side.

Adriana Lima

Photo: instagram.com/adrianalima

Indications for squats for weight loss

As a result of many years of observations and scientific research, the medical community has come to the conclusion that performing squats, including as a preventive measure, will be useful:

1. For heart diseases (ischemia, arrhythmia) - since during physical therapy the heart muscle is trained. However, given the severity of the disease, you should not perform squats without medical supervision.
2. For arthrosis of the knee joint, rehabilitation after a knee injury - by improving blood supply to the thigh muscles, the nutrition of the knee joint is improved, and internal tissues are restored. Squats for this disease should also be done under the supervision of a specialist.
3. To prevent fatigue, pain in the legs, varicose veins - since the speed of blood flow in the circulation from the heart to the legs increases, the elasticity of blood vessels increases.

Hip abduction

An excellent exercise to work your abs. While doing this, it is important to stretch your stomach and open your ribs.

Duration:

40-60 seconds.

Technique:

• We stand in a side plank on the elbow, bend the leg that is below;
• We put our second hand behind our head;
• twist so that the free leg and arm are connected;
• unbend;
• repeat the same with the other side of the body.

Bella Hadid

Photo: instagram.com/bellahadid

Abdominal vacuum: what is it, how to do it and why? Experts answer

It is believed that the “vacuum” exercise tightens a sagging belly and creates a wasp waist. We learned from experts - is this really true? What results can you expect, and how to do it correctly?

Experts:

• Anastasia Lunegova , teacher of Pilates and rehabilitation training.
• Lyubov Badoni , yoga therapist, member of the international association of yoga therapists C-IAYT, AFC instructor, prenatal yoga teacher RPYT, Ashtanga yoga teacher KPJAYI
• Vladimir Kostomarov , founder of online yoga training studios Be.In.Form
• Sofya Makhova , therapist, Mayer-therapist at the Austrian health center Verba Mayr

What is a stomach vacuum anyway?

Abdominal vacuum is a yoga exercise that reduces pressure in the abdominal cavity. It looks as if the stomach is being “sucked” inward and upward, under the chest.

The point of the exercise is to create a vacuum effect in the abdominal cavity and deeply draw in the stomach.

What types of vacuum are there?

Vacuum is done in yoga and fitness. between the exercises, as Lyubov Badoni : “During a yogic vacuum, there is no air left in the thoracic region. The muscles are completely relaxed. A vacuum in fitness, on the contrary, is accomplished through muscle tension.”

The basic vacuum technique in yoga is considered

(the abdomen retracts slowly and statically). agnissara kriya (fast movements of the stomach) and nauli (slow wave-like movements to the sides) appeared

Why make a vacuum?

Vladimir Kostomarov: First of all, to increase the tone of the abdominal muscles and strengthen the abs.

Sofya Makhova: Vacuum has a good effect on the digestive system, reproductive organs and excretory organs. This exercise generates heat in the body and you feel a surge of energy.

Anastasia Lunegova : The vacuum stimulates blood circulation in the internal organs of the abdominal cavity and improves the functioning of the endocrine glands. It also relaxes the diaphragm. During a vacuum, it rises up and straightens out (the same way it usually rises in a state of natural exhalation).

Why else is it useful to make a vacuum:

• To stimulate the flow of fluid from the lower extremities to the upper part.
• To get rid of constipation and flatulence (through visceral massage).
• For headaches – vacuum stimulates blood circulation and improves the outflow of venous blood.

What muscles are involved during a vacuum, and what does it give?

Sofya Makhova: Mainly the deep and abdominal (lateral) abdominal muscles work. The pelvic floor muscles and urogenital diaphragm are also involved. The vacuum strengthens them.

Lyubov Badoni : Depending on the technique, different muscles are involved. In, for example, against the background of reduced intra-abdominal pressure, the rectus abdominis muscle is toned.

If I do only vacuum, without other exercises, can I count on a flat stomach?

Yes, you can perform a vacuum yourself for health purposes. But if physical activity is limited only to it, you can only count on internal benefits (improved blood circulation, reduced swelling, visceral massage). To lose weight, you need to connect a training system.

What exercises are best combined with it to tighten your stomach?

Sofya Makhova : “Abs training and running in the “fat-burning” pulse zone - 2-3 times a week for 30-40 minutes.

What time of day is best to do it?

In the morning on an empty stomach, or 15-20 minutes after the first glass of water. If it is not possible to exercise before breakfast, do it at any other time, but the main condition is an empty stomach. It is also advisable to perform the exercise after going to the toilet (ideally, both the bladder and intestines should be empty).

How should I feel during the exercise?

It shouldn't be unpleasant or painful for you. If you experience abdominal pain, stop, take a few breaths and try again after a couple of minutes. But pay closer attention to the execution technique.

But it’s normal to feel slightly dizzy as your blood pressure drops. To make sure this happens as little as possible, take a few deep breaths between sets.

If you are a beginner, then it is better to master the vacuum under the supervision of a trainer who can correct the technique.

How often do you vacuum?

It is possible and necessary - every day.

Sofia Makhova : “Try to make a stomach vacuum a morning habit. But it should not take more than 10 minutes a day, otherwise there will be too much stress on the lungs.”

What is the optimal number of approaches at a time?

If you are a beginner and are practicing on your own, it is better to start with 1-3 approaches (1 approach = one inhalation-exhalation cycle). If the sensations are only pleasant and you feel that you are ready, gradually increase the number of approaches. Experienced yogis do 50 repetitions.

In what position to do the vacuum - sitting, standing, or maybe lying in bed?

It’s better to start with a standing pose - this is the easiest way to learn how to suck in your stomach. After some time, you can move on to more complex sitting poses. But you shouldn’t lie in bed immediately after waking up - first, as we remember, you need to go to the toilet :)

Something doesn't work for me. Maybe there is some easier version of the exercise?)

Sofya Makhova : There is such a procedure - manual therapy of the abdomen. It is performed by a doctor, acting on the anterior wall of the abdomen. The goals are the same: normalize blood circulation and digestion, eliminate muscle spasms, improve the functioning of nerve centers.

Step-by-step instructions for performing a vacuum using the Uddiyana Bandha technique

Love Badoni :

• stand straight, feet shoulder-width apart, legs slightly bent at the knees, body tilted slightly forward, palms resting on the hips just above the knees, back straight;
• take a deep breath through your nose and quickly exhale completely, also through your nose;
• exhaling completely, lower your chin to your chest, to the subclavian fossa;
• while holding your breath as you exhale, completely relax your abdominal muscles and try to imitate an inhalation - the ribs will expand and the stomach will retract towards the spine and slightly upward;
• remain in this position for several seconds - as long as you can hold your breath;
• relax your stomach, raise your head, and straighten up;
• inhale slowly through your nose.
• between approaches you should take at least a few normal breaths in and out to restore the pressure (it can decrease significantly and there is a possibility of dizziness).

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Will a vacuum really help make your stomach flatter and your waist narrower?

Sofia Makhova: “Yes, when performed correctly and regularly, a vacuum can reduce the so-called “stretched abdomen” (protruding forward). The muscles come into tone and seem to “collect” it. It also reduces the layer of fat surrounding the internal organs.

Are there any contraindications?

Yes, and the list is quite long.

Acute contraindications are:

• critical days or any uterine bleeding;
• pregnancy;
• second phase of the cycle when trying to get pregnant;
• uterine device installed less than 3 months ago;
• fibroids of the uterus and legs;
• endometriosis;
• diastasis more than 4 cm;
• acute infectious diseases of the abdominal cavity and pelvis;
• hyperactivity of abdominal organs and glands;
• spastic constipation or lack of stool for more than 2 days;
• thromboembolism (thrombosis);
• any inflammatory diseases of the gastrointestinal tract in the acute stage;
• umbilical line hernia;
• stomach and duodenal ulcers;
• recent abdominal surgery.

It is necessary to perform a vacuum with caution (and under the supervision of a specialist) when:

• lung pathologies;
• high blood pressure;
• cardiovascular diseases;
• diseases of internal organs adjacent to the diaphragm;
• hernias in the abdominal cavity;
• tumors.

Also, a vacuum should not be performed on children before puberty and the elderly.

Our experts:

Anastasia Lunegova

Anastasia Lunegova is a movement therapist, expert trainer in Pilates and rehabilitation training for pregnant and postpartum women.

Love Badoni

Lyubov Badoni - yoga therapist at the "BREATHE" studio , member of the international association of yoga therapists C-IAYT, AFC instructor, prenatal yoga teacher RPYT, authorized teacher of Ashtanga yoga KPJAYI, Postpartum recovery specialist, hatha yoga instructor (Moscow AIC, Yoga Alliance E-RYT 500) .

Vladimir Kostomarov

Vladimir Kostomarov is the founder of online yoga training studios Be.In.Form.

Sofia Makhova

Sofya Makhova is a general practitioner, Mayer-therapist at the Austrian health center Verba Mayr .

Tilt with side swing

These bends are a great balance workout. When performing this exercise, do not rush, it is better to do it slowly but correctly.

Duration:

40-60 seconds.

Technique:

• We stand on our right leg, take our left leg back, bend over and touch the floor with our hand;
• we stand up without touching the floor with our left foot;
• swing sideways with your left leg;
• change legs and repeat the exercise.

How to pump up your whole body? Circuit training from Lerchek

Proper nutrition

The stomach is one of the problem areas for women. Many female representatives are interested in how to lose weight at the waist? A proper diet is the main factor that helps to cope with this task. Nutritionists say that a healthy diet will help you remove fat in 70%, and exercise in 30%.

Healthy foods

Those who want to get rid of unnecessary centimeters on their stomach do not have to exhaust themselves with strict diets. In this case, it is recommended to eat a balanced and fractional diet so as not to put the body into a stage of stress.

The menu includes products that improve metabolism, which also leads to normalization of body weight:

· Green vegetables supply dietary fiber. It helps you feel full for a long time. It is worth paying attention to green beans and cabbage;

· whole grain bakery products do not produce a rapid increase in blood sugar levels, while the body’s condition stabilizes;

· healthy fats reduce appetite and activate metabolism, resulting in weight loss. Nuts, avocados, as well as olive and flaxseed oils should be included in the menu;

· fish, with its fatty acids and healthy fats, speeds up metabolism. It is recommended to diversify the diet with fish and seafood products;

· lemons retain fluid in the body, which is due to their high vitamin C content. After waking up, it is advisable to drink a glass of warm water with a lemon drop;

Eggs contain leucine, an amino acid that helps reduce weight. This food product is rich in folic acid, protein, calcium, and omega-3.

Principles of a balanced menu

Effective waist loss depends on many factors. Among them, it is worth highlighting simple nutritional rules that are familiar to many:

· exclude smoked, fatty and heavy food products from the menu;

· It is advisable to replace potatoes with vegetable delicacies;

· All kinds of pastries, sweets and chocolate are prohibited;

Healthy carbohydrates come from whole grain snacks and vegetable ingredients;

· eliminate alcohol and energy drinks from the diet;

· create a rational menu including vegetables, seaweed, apples and herbs. These components saturate the body with beneficial vitamins and improve digestion;

· consumption of low-calorie first courses. Soups can be vegetarian or with the addition of lean meat and vegetable dressings;

· for protein ingredients, it is advisable to take lean fish, turkey, chicken or rabbit;

· introduce low-fat fermented milk products into the diet;

· drink 1.5-2 liters daily. water;

· exclude sugar from the menu, which helps store fat.

Swing Lunge

Dynamic exercise for the buttocks. Don't forget to concentrate on the lunge. It is important to remember to breathe so that it does not get lost.

Duration:

40-60 seconds.

Technique:

• We make two quick shallow lunges, on the second we go deep down;
• let's get up;
• swing your leg forward.

Photo: Evan Agostini/Getty Images

Reasons for weight gain in women after 40

Age-related hormonal changes contribute to the rapid growth of body fat. There is a decrease in the level of estrogen, progesterone and thyroid hormones, which reduces the rate of metabolic processes. The slowdown in the production of 'male' hormones does not occur so quickly, so the formation of fat folds often occurs according to the male type - in the arms and abdomen.

These changes are inevitable. But this does not mean that it is impossible for a woman to actually lose weight after 40 years.

What are the standards?

There are no strictly established standards for the plank, but the approximate norm for young men is 60-120 seconds, and the latter result for any age is an indicator of good physical fitness, this is the indicator to which one should strive.

As an example, let's remember the record holders. The latest world record for holding a plank on the elbows belongs to George Hood - 8 hours 15 minutes. And the man did this at 62 years old.