Any representative of the fair sex dreams of an ideal figure. These days there are a huge number of workouts, diets and recommendations on how to make your body slim and beautiful. And sometimes it is difficult to give preference to any one technique.
In this case, you can opt for a proven set of exercises from a successful supermodel, who has proven the effectiveness of her program with her amazing appearance and perfect body.
American supermodel Cindy Crawford has developed her own set of exercises - “The Secret of an Ideal Figure”. Her program deservedly gained unprecedented success and became a breakthrough in the field of home training. It has not lost its relevance to this day.
The secret of an ideal figure from Cindy Crawford: description of the complex
Being Cindy’s first video course, “The Secret of the Ideal Figure” has gained the greatest fame and popularity among all the supermodel’s video trainings.
The secret of success is that the training program takes place in a gentle, calm manner and includes easy-to-perform exercises. But at the same time, they put stress on all muscle groups, so they quickly tighten the entire body and get rid of extra pounds. The course combines aerobic and strength training, which increases its effectiveness.
For Cindy herself, regular training according to her method helped maintain her figure after the birth of two children and return to her previous ideal shape.
The video training “The Secret of an Ideal Figure” is divided into 3 aerobics courses: the first two are 40 minutes long, and the third is 10 minutes long. Each begins with a warm-up, as a result of which the main muscle groups and joints are gradually warmed up.
The order in which you perform the workouts is not important, so when choosing, you need to proceed from your own preferences and availability of free time. You can complete all three courses in one sitting, which will take about two hours.
Exercises according to the Cindy program must be performed regularly. The optimal frequency is 3 times a week.
You should not take breaks between workouts for more than 3 days, otherwise your effectiveness will noticeably decrease.
No special equipment is required to fully complete the course. It is enough to have on hand a gymnastic mat, light dumbbells weighing from 0.5 to 3 kg (can be replaced with water bottles) and a chair.
Pros and cons of training
Sports activities according to the Cindy Crawford program have the following advantages:
- Simplicity and moderate load. This allows them to be performed by people of almost any age, health status and level of physical fitness.
- Optimal selection of classic, but very effective exercises that put stress on the main muscle groups and all problem areas. Cindy's sports training is focused on making the female figure the most attractive and seductive.
- The calm pace of classes allows you to avoid overload.
- The magnificent figure of a supermodel, who acts as the leader of her workouts, will serve as an excellent motivation for high-quality and regular exercise.
- Finishing your workout with a great stretch not only increases women's flexibility, but also brings the body into a calm state after exercise.
However, the video training “The Secret of an Ideal Figure” has some disadvantages:
- Cindy's course is devoid of cardio exercises, and they are known to be most effective for fat burning. Therefore, by doing the supermodel program, you will strengthen your muscles, but this program alone may not be enough to lose weight.
- Constant and frequent training according to Cindy's training can lead to an increase in the volume of the arms and legs due to muscle growth, which will make the figure less feminine.
- For beginners in fitness, Cindy's video training may be difficult, and for experienced athletes, on the contrary, the load may not be enough. In addition, doing the same exercises over and over again is boring. Therefore, it will be useful to include classes on Cindy’s course in your training schedule, but in any case, they should be alternated with other workouts and programs.
For whom are they contraindicated?
Since classes according to the Cindy Crawford system are characterized by a calm and gentle regime, they have no contraindications, except for the most general ones, that is, those that are intended for any sports activities.
The final question about the possibility of training in certain cases should always be made by the attending physician. And, of course, in no case should you put stress on your body during periods of acute illness or exacerbation of chronic diseases.
Advantages
Anyone can train using the Cindy Crawford system. The exercises are incredibly simple and do not require serious physical training. And if necessary, the load level can be varied, adjusting the program to suit you. “The Secret of an Ideal Figure” has the following undeniable advantages:
- Complex action. The program includes a set of exercises to work the entire body. An integrated approach allows you to obtain a more uniform load, carefully working on each problem area.
- Calm pace. The “secret of an ideal figure” is not intense circuit training that requires high-speed exercise training. Most elements in the program are performed at a slow, measured pace, which avoids overloading the body.
- A handsome coach. Agree that a pleasant picture in front of your eyes is additionally motivating. Cindy Crawford's slender body makes women train much better and better.
- Simple exercises. There are no complex elements in the program. Therefore, the activity is great for women with any physical fitness.
- Good stretch at the end. She's a hitch. This is a small set of exercises for quick muscle recovery and a smooth transition of the body from training to rest.
Interesting fact. Workouts from Cindy Crawford include exercises from aerobics, fitness and calanetics. There are also elements of Pilates.
Complex exercises
Training according to the Cindy Crawford program was developed with the goal of giving the ideal figure to the female body, taking into account all its features and problem areas.
Lesson 1
The training program of Cindy's first lesson, in addition to traditional warm-up and stretching, consists of exercises to strengthen the hips and buttocks, tighten the abdominal muscles and give the breasts a beautiful, toned shape.
Lesson 1 aims to tone the entire body, reduce weight and increase endurance.
The regularity of this course is 1-2 times a week, subject to alternation with the second lesson.
Doing all the exercises without a break will be difficult for beginners in the sport. In this case, the load should be increased gradually, without overload. And soon your body will become sufficiently toned to cope with the training load as normal.
Lesson 2
The second video lesson, like the first, lasts 40 minutes. It focuses on strengthening the upper body and actively training the abdominal muscles. Cindy's second year exercises are aimed at creating an ideal silhouette and thin waist by working the rectus and oblique abdominal muscles.
The load Cindy suggests in the second lesson will also keep other muscle groups in good shape. At the end of the lesson, enough time is given to stretching.
To perform the exercises you will need dumbbells. Their weight must be selected so that the load during the entire video course is not excessive.
Lesson 3
The last, final lesson from Cindy is much shorter than the previous two and lasts only 10 minutes.
It is designed for those who do not have enough time for longer workouts. Fitness aerobics of the third lesson gives an intense load on all muscle groups, including the abdominal muscles. This allows you to keep your body in good shape, but in no case can it replace full-fledged exercise.
Although Cindy Crawford’s training in the third video lesson is extremely useful in conditions of time shortage, this load will not be enough for effective fat burning.
Express workout
The third part of the program “The Secret of the Ideal Figure” by Cindy Crawford is an effective way not to slow down if you lack the strength or free time for a full workout. This lesson is well suited for resuming sports after a long break, a morning warm-up or a day of rest, after particularly intense physical activity. A short ten-minute lesson includes a short warm-up, exercises for key body muscles, and stretching.
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:
- Follow the basic principles of proper and healthy nutrition.
- Play sports constantly, making it part of your lifestyle. Train at least three times a week, alternating with Cindy Crawford's video lessons.
- 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.
- 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.
Iman care secrets: sun protection
Iman, an American fashion model of Somali origin, was the favorite and muse of the most famous photographers and couturiers. She was idolized by Richard Avedon, Helmut Newton, Gianni Versace and Calvin Klein. Yves Saint Laurent called Iman the woman of his dreams and dedicated his “African Queen” collection to her. In addition to her graceful figure and exquisite facial features, the “black pearl” has an unusually long neck, which has become a trademark of the Somali woman and is still beautiful now that Iman is almost 60 years old. The Somali “princess” willingly tells how she preserved her beauty, shares her secrets, the main one of which is the constant protection of the skin of her neck from the sun’s rays. The star even developed a line of sunscreen cosmetics, which is especially popular among women with dark skin color.
“Compared to the skin of the face, the skin of the neck contains half as many melanocytes - cells that protect the skin from the harmful effects of ultraviolet radiation,” says Olga Zakharova , dermatocosmetologist at the Family Medicine Clinic. “That’s why the sun is destructive for her.” Over time, under its influence, deep transverse wrinkles and folds appear on the neck. To avoid this, this delicate area must be constantly protected from ultraviolet radiation using clothing and cosmetics with SPF.”
Following Iman's example, apply a product with a sun protection factor (SPF) of at least 30 to your face and neck every day. Do this even in winter! In the cold season, solar radiation is no less destructive for the youth of our skin than in summer.
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.
Recommendations and tips
Before you start training, you need to consider the following recommendations:
- Consult a professional trainer and take their advice into account. If you choose the wrong complex yourself, it will not only not bring results, but will also cause harm;
- At first, you should not take on strength training or too intense exercises;
- It is not recommended to be distracted by anything during training;
- Carefully follow the algorithm for performing each exercise : if you do something incorrectly, you risk getting health problems or injuries;
- The duration of classes and their regularity should be strictly controlled; if you reduce the time of training or skip them, the result will worsen or there will be no result at all;
- Follow your diet;
- Measure your weight and body measurements from time to time to track your results.
Dietary recommendations
The effectiveness of Cindy’s exercise complex will significantly increase if you follow a proper diet and exclude unwanted foods from your diet.
The American supermodel believes that you need to eat 5-6 times a day in small portions, with healthy snacks between main meals. With this eating schedule, your appetite will remain moderate, and the feeling of hunger will never be very strong, which will help you avoid overeating. In addition, by eating small and frequent meals, you will achieve an optimal metabolic rate.
Cindy Crawford herself preferred a soup diet to lose weight. Consuming cabbage soup as her main food, she lost 5 kg in two weeks.
To prepare it, all you need is chopped white cabbage and fresh vegetables and herbs that are on hand. However, you should not add potatoes to it because of its high carbohydrate content. This soup should be eaten daily. In addition to this, there are also fresh vegetables and fruits (except bananas) and rice.
But experts do not advise sticking to such a diet for more than two weeks due to the insufficient amount of proteins needed by the body.
Therefore, the diet should also include boiled veal and chicken, steamed fish and low-fat dairy products.
Of all drinks, Cindy drank green or herbal tea and natural vegetable juices. Sometimes I allowed myself a cup of natural coffee without sugar. At the same time, the American supermodel drinks a lot of water - at least 2 liters a day.
And, of course, everyone who wants to lose weight needs to give up flour and sweets, carbonated drinks and lemonades, fast food and fatty and fried foods.
