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most popular swim suit model site on the world wide web!
out ranking the Sports Illustrated Swimsuit Edition!
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Heidi
Klum Super Model Workout Try the workout
that gets this supermodel ready for her
closeups!
Heidi Klum's
incredible physical and spiritual beauty are now legendary.
But as hard as it may be to believe, Heidi believes there is
always room for improvement. Clearly, she was blessed with
an amazing looks, but she (like most of us!) has always been
concerned with defying gravity in her lower body, especially
in her butt and thighs. Because of
her nonstop schedule, Heidi's spare time is limited and she
doesn't always have access to a gym or weights. But the
following workout keeps her fit wherever she goes.... Use it
to keep fit at home, in your office or while on vacation.
These are
the same exercises that helped sculpt her amazing figure for
her Victoria's Secret and Sports Illustrated Swimsuit Issue
photo shoots!
The
Workout Run through
this routine once with very light weights or no weight at
all. Take a 2-to-3 minute rest and hydration break and run
through the routine again. Then repeat the whole sequence
two to four times more with ankle weights and dumbbells if
you have them with you. The entire program should last 45
minutes to an hour and a half. 2 minutes:
Light stretching, including Good Mornings and Good Mornings
with Knee Bends 1 minute:
Jumping Jacks 30 seconds:
Platypus Walks 1 minute:
Shadowboxing with Crossovers, Uppercuts and Knee Bends
1 minute:
Plié Squats with Calf Raises 2 minutes:
Reverse Lunges 1 minute:
Squat Thrusts 1 minute:
Scissors Reverse Crunches 2 minutes:
Deluxe 1 minute:
Bench Stepups (if possible, combine with Triceps Kickbacks)
1 minute:
Pushups
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reliable info for models just starting out CLICK HERE
Not
familiar with some of these exercises above? Instructions
follow: Exercise is
generally considered safe to do if done properly.
Check with your
doctor before trying out any exercise
program! Good
Mornings Muscle
worked: Lower back Time: 2
minutes This is the
perfect exercise to warm up your back muscles as you
simultaneously tone and shape your lower back, hamstrings,
glutes and thighs. As the name implies, you can do these
first thing in the morning, as soon as you get out of bed.
A. Stand
with your feet slightly wider than shoulder-width apart and
your hands behind your head. B. Bend
forward from the waist, keeping your legs straight and your
gaze straight ahead. Keep your back flat. Once your body is
perpendicular, rise back up as you exhale. Warm up with
a series of these for at least 30 seconds before moving on
to the next phase. Add a knee
bend to the movement. Do the move
as usual, but this time, once your torso is parallel to the
floor, bend your knees and lower your butt toward the floor,
finishing the movement by straightening your legs and
standing up at the same time. All knee
bends must be done slowly and carefully. Make sure to engage
your glutes throughout the move by sticking your butt out as
much as possible. (This will take the pressure off your
knees. ) The Good
Morning is a basic lower-back warm up that can be used at
all levels. At the beginner level, concentrate on getting
the form down and focusing on stretching out your lower back
and hamstrings. As your level of proficiency improves, you
can add weight by placing a pair of light dumbbells behind
your head. Jumping
Jacks Muscles
worked: Thighs and arms Time: 1
minute Platypus
Walk Muscles
worked: Butt Time: 30
seconds This is a
silly looking exercise but it will get your heart pumping
and quads burning. Sit into a
squatting position with your hands behind your head, your
knees aligned with your toes and your butt sticking back as
far as you can. Keep your
core tight and walk forward while pushing off with each
heel. If you perform this correctly, you'll look like a
platypus - and your glutes and thighs will be on fire.
Make sure to
sit back in your heals. Do not step
too far forward or you'll stress your trailing knee.
Shadow
Boxing Muscles
worked: Shoulders, back, arms and abs Time: 1
minute You can
shadow box with or without weights. Hold light weights in
each hand, and throw a series of punches. Make sure
not to punch so quickly that you hyperextend your elbows or
shoulders. Throughout
your workout, keep your abs tight and your shoulder blades
retracted. The tighter your core, the more effective
shadowboxing becomes. Try the
following punches, interspersed with some knee bends, as if
you were ducking an incoming punch from your
shadow. Crossover Stand with
your abs tight and your back flat. Punch your left fist out
diagonally, ending at torso level in front of your right
ribs. Pull back and repeat on the other side. Uppercuts With your
left elbow against your ribs and your palm turned up, punch
in an upward motion, as if you were punching someone in the
stomach and trying to lift them off the ground with your
fist. Pull back and repeat on the other side. Plié
Squats with Calf Raises Muscles
worked: Butt, hips and calves Time: 1
minute Get in a
squat position with your feet shoulder-width apart and hold
a dumbbell between your legs. Your toes should be turned out
at a 45-degree angle. Stick your butt back as you squat
down, keeping your body weight in your heels. As you are
sinking into the squat, bring your heels off the ground and
rise off the balls of your feet. (Continue to keep your body
weight back toward your heels. Then, bring your heels back
to the floor and shift your body weight back into them,
squeezing your inner thighs and glutes before pressing back
up. Pay close
attention to your knees and lower back with this move. Don't
allow your knees to jut beyond your toes. Also, don't lock
them in the "up" position. If your lower back hurts, you are
not keeping your abs tight enough throughout the
move. This can
also be performed with someone a partner, allowing greater
stability and more range of motion. Reverse
Lunges Muscles
worked: Butt, hips, back of thighs and outer thighs
Time: 2
minutes Stand with
your feet shoulder-width apart. Keep your core stable and
your weight on your heels. Inhale as you take a large step
back with your left foot, planting and then lowering your
body until both legs are at right angles. Exhale as you push
up through your front heel. Always keep
your body weight in your heels, making sure to press up
through your heels on the ascent. Once you get into the
lunge position, pulse slightly up and down 15 to 20 times,
focusing the weight from your heel into your
glute. Squat
Thrusts Muscles
worked: Arms, shoulders, abs, butt, thighs, and calves
Time: 1
minute A. Stand
with your feet shoulder-width apart. B. Squat
down and place your hands on the floor slightly in front of
you. C.
Supporting your weight with your hands, kick both legs out
behind you so you are in an elevated push up
position. D. Quickly
tuck your legs back beneath you (returning to position
B). E. Stand up.
Scissors
Reverse Crunch Muscles
worked: Lower abs Time: 1
minute Lie on your
back on a mat. Bring both legs into the air so that your
legs form a 90-degree angle with your body. Stabilize your
core and make sure your abs are tight. Bring your feet apart
so your legs form a scissor shape. Then, exhale as you
simultaneously pull your belly button down into the floor
and roll up from your hips, concentrating on scooping out
your lower abs. Make sure
your feet are flexed. If the move becomes too easy, use 5-
to 10-pound ankle weights or ask a friend to apply gentle
pressure downward to your ankles. If your
lower back hurts during this move, limit your range of
motion and be sure to disengage your hip flexors.
Additionally, be sure to tighten up your abs and keep them
contracted throughout the movement. Deluxe
Muscles
worked: Glutes and hips Time: 2
minutes A. Get on
all fours with your hands under your shoulders and your
knees under your hips. Make sure your back is flat, not
arched or curled. Stabilize your torso by contracting your
abs. lnhale as you lift your right knee off the floor and
pull it straight in toward your chest. B. Exhale as
you press your right foot back and up behind you in an
arcing motion. You should feel the motion in the lower part
of your buttocks. Inhale as you lower your leg until your
thigh is parallel to the floor. C. Exhale as
you raise your leg again, this time bent at a 90-degree
angle, pulsing your heel toward the ceiling. D. Exhale as
you straighten and raise your right leg behind you. Inhale
as you lower it. E. Exhale as
you go directly into the "hydrant," bending your leg and
lifting it to the side, as if you were a dog using a fire
hydrant. You should feel the exercise in your buttocks and
outer thigh. Perform all
of the Deluxe movements slowly and methodically. Make sure
you are contracting your glutes in every move. If you feel
it in your lower back, tighten your abdomen and flatten the
arch in your back. If your wrists hurt in the all-fours
position, hold your hands together and rest on your
forearms. For
additional resistance, you can use a pair of ankle weights.
It's best to start with a lighter set (5 pounds) and
increase as you are able. Bench
Stepups (if possible, with Tricep Kickbacks) Muscles
worked: Glutes, front of thighs, back of thighs and calves
Time: 1
minute A. Stand in
front of a step with your core stable. Place your right foot
on the step and press up through the heel of your right foot
to lift your body up off the ground and onto the bench.
B. Once
you've extended your right leg, bring your left knee up
toward your chest. Lower yourself to the ground. Switch
legs, and repeat the motion on the other side. C. Step up
with your right leg again, but this time, bring your
extended left leg straight behind you without bending your
knee. Lower it and repeat on the other side. When
stepping up, it's very tempting to push off with your foot,
giving yourself momentum for the step. Resist the urge,
focusing on pushing instead only through the leg that is
lifting your body. For an
additional tweak, extend both arms out and overhead as you
extend your rear leg behind you. Perform the move at a good
clip, but keep the form and focus tight. Make sure not to
arch your lower back. Do not do
this move if you have a history of knee or lower back
problems. Triceps
Kickback Muscles
worked: Triceps A. While
holding a dumbbell at your side, go into a lunge stance and
bend forward from the waist, making sure to keep your back
straight. Bend your elbow and hold the weight so that your
palm is facing forward. Rest your other hand on your
thigh. B. Exhale as
you press your hand back, straightening your arm, making
sure to keep your wrist locked. C. Rotate
your wrist so that your palm ends up facing behind you.
Keep your
elbows close to your body throughout the move and
concentrate on keeping your shoulders and upper arms
motionless. If you feel this move in your lower back, your
abs are not tight enough. Pushups Muscles
worked: Chest, arms, back and shoulders Time: 1
minute
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