Lifestyle

Stars Workouts Part 1

Female Celebrities’ Favorite Exercises

To look incredibly appealing, you don’t necessarily need to have large breasts or long legs. Take Natalie Portman, for instance, who has a small bust and measures just 1.60 m (5.2 feet) tall. Although she doesn’t have voluptuous shapes, she looks great with few clothes on.

Few celebrities have the ideal (90-60-90) measures. So how do they manage to look so good when almost naked? The secret lays in their smart workout programs. View their fitness tips and learn how to train your body until you turn every defect into a super quality.

Natalie Portman’s Exercises: How to Have the Body of a Ballerina

The actress admitted to lose around 10 kg (22 pounds) to have the ballerina body that we admired in Black Swan movie. Natalie Portman worked for a year with Mary Helen Bowers, a member of the New York ballet troupe and founder of the Ballet Beautiful method by which (they say) any woman can have the body of a ballerina.

“The philosophy is the following: any silhouette can become one of a ballerina, meaning long, toned, beautifully sculpted, strong and very elegant“, says Helen Bowers. The truth is that, in order to look good with very few clothes on, it’s important to have a body shape exactly as described by Natalie Portman’s coach; at least according to the general perspective on attractiveness.

Only when your body is overall strong and elegant, you get to start working out on specific regions. Here are three basic exercises that Mary Helen Bowers proposes to  for a beautiful, sculpted body: Lying on your back with knees bent and feet on the floor. You can leave your arms outstretched on your sides.

Simply lift your hips in the air in a slow and controlled manner. First make large movements with your bottom, up and down. Then, stay with the bottom up and move it gently up and down, feeling your thighs burning. Another effective exercise is to lean alternatively on each foot while doing the above exercise. Leave all the weight on your left foot first (while the other one is stretched), then the right, while lifting your butt off the ground around 10 times each.

Further, do this exercise with your knees close for a few rounds, then with them apart. Thus, you will develop a Hollywood waist, thighs and your butt with this exercise, in a few months (depending on your current body shape). Bowers says that this method is very effective.

Natalie Portman managed to reshaped her body in just 6 months, with a properly associated nutrition. Another very effective work-out for a toned body is swimming. Natalie swam daily for around half a mile using a special technique of Bowers, promoting elongation, flexibility and stretching of all muscles. It requires to stretch your arms very hard forward when swimming, focusing on the motion rather than the effectiveness of the pull.

Jessica Biel: 2 Exercises for Arms and Neckline

Jessica Biel is working her arms and “cleavage”/decolletage with different types of pushups, says her coach, Jason Walsh. He recommends a 40 minute interval-training regimen, four days a week.

First a set of pushups to work your arms alternatively: when doing regular pushups, put a hand close to the body, and leave the other in the normal position with elbow pointing out. Alternate arm positions and you will work more effectively each shoulder and arm part.

The most exciting pushups are the ones you are doing with a ball under the feet. The fact that you do pushups with the feet higher then the rest of the body, makes you train your whole body, not just arms. The need for controlling your posture at all times (to not fall aside) increases a lot the number of working muscles.

Jessica Biel has always been an outdoorsy fitness fiend, admitting she even worked out four hours a day for specific film roles. “I’ve worked out four hours, sometimes more, in a single day if I’m in training for a film role. And it’s hard, very hard!” She has gotten slimmer and less bulky in recent years, and now focuses more on yoga and cardio than weight-training.

Keira Knightley: 3 Workouts for a Flat Stomach

To have a toned abdomen and zero tummy fat start to take things more seriously, beginning with less food! Doing classic crunches by raising the trunk from the ground is not enough… Many women perform this exercise wrong and get big neck and back pain! What to do then?

A secret of actress Keira Knightley is that she doesn’t perform one type of belly exercise every day. If you do the same exercise, your body will get used to it and you will fail to see results or progress at some point. So alternate several types of exercises that work your lower and upper abs.

For lower abdomen: Lying on your back with your hands on your sides and palms on the floor. Lift your legs up and straight in the air and cross them in a controlled motion for 20-30 times. You should be with the tibia (part of from the knee to the foot) parallel to the ground. Breathe in a good rhythm. For the upper abdomen: Lying on your back with your hands behind your head and elbows out, having the neck straight.

Keep your legs bent with feet on the floor. This exercise requires you to lift your head and shoulders off the ground, simultaneously with your feet and knees. Thus, your stomach is extensively worked-out. To make it easier, expire when you execute the movement and inspire when you come back down on the ground. Also, keep 2 -3 seconds of tension position. Leg raises are also very efficient and can be performed in two ways: In the first manner, you need to lie down on your back and stretch your legs in front of you while keeping them together.

Keep your hands under your buttocks with the palms facing the ground. Now, keeping your upper body firmly in place, lift both your legs off the ground and bring them up towards you in an arc. Your goal is to raise them up to a point wherein your legs and your upper body almost makes a 90-degree angle.

Once you reach this position, hold it for a second before slowly lowering your legs back to the starting position. All this while, you must make sure that both your legs remain joined together. They should move as ‘one combined limb’ rather than 2 separate legs. Perform this exercise in 2 sets of 10 repetitions each. In the second manner, lie sideways on the ground on your right side with your legs stretched in front of you. Rest your right elbow on the ground and use your palm to support your head.

Now lift your left leg off the ground and bring it up towards you in an arc (similar to the earlier type). Once you reach the 90-degree position, hold for a second, and then lower it back to the starting position. This entire motion should happen smoothly and your body should remain sideways throughout. Perform this exercise in 2 sets of 10 repetitions each. Once done, turn over to your left side and perform 2 sets with your right leg.

Kim Kardashian: 3 Tips for Bulging Buttocks

You’ll maybe laugh, but Kim Kardashian does not have a very appetizing ass only because buttocks exercise: “My ass is not as big as you think. I have thin waist and legs, which creates the illusion of a big butt” said Kim for Harper’s Bazaar magazine. So if you want a bulging back side, here is what you must do:

Exercise for firm and toned bottom: sit on your knees with the palms on the floor and raise one leg off the ground; switch the legs the repeat the movement for around 20 times. Exercise for a slimmer waistline: This exercise is easy to do and you can do it at the office, too (unless you look weird being watched).

Simply flex your abs, pulling the belly back as much as possible. This movement executed multiple times a day makes the waist thinner when viewed from profile. To get rid of belly fat and have a wasp waist, follow the abdominal exercises  proposed by Keira Knightley.

Exercise for long, sexy legs: lie down on the floor with your hands on your sides and palms under the buttocks. Keep your legs straight. Now raise your right leg up as much as possible and then bring it down slowly on the floor. Do the same with your left foot. As you lower one leg, raise the other one  slowly to train your muscles effectively. Meanwhile, stay back on the floor looking up.

Gwen Stefani’s Favourite: Arms Workout

Rock-star mom Gwen Stefani, a dedicated fitness fiend, has beautifully sculpted arms. To get an upper body like hers, start with triceps dips, which target the muscles on the underside of the upper arms. Here’s how: Sit with your back to a step bench or chair and place your hands on the outside edges. Extend legs out a foot or two and keep only your heels on the floor. Lean back, shifting your weight onto your arms, and then lower and raise your body. Aim for two sets of 15 reps.

Jessica Alba’s Favourite Exercise: Reverse Fly

The Fantastic Four movie star did a simple exercise program of cardio and strength training to get back into shape after the birth of her daughter, Honor Marie. Here’s a “reverse fly” move from her routine to try: Holding a 3-pound dumbbell in each hand, step forward with one leg, bend at the waist, and allow your arms to hang.

Slightly rounding your arms, raise dumbbells to your sides until they’re in line with your shoulders. Switch legs after 10 repetitions, aiming for three rounds of 20 repetitions each. So if you further seek working on strengthening and toning your upper back and shoulders, this exercise has your name on it. You’ll need a set of dumbbells and a sturdy place to sit. Sit on a chair or the end of a bench.

Place a light dumbbell in each hand and lean over your thighs. Don’t collapse onto your legs, but keep your chest about six inches from your quads. Try to straighten your spine and engage your abs. Now at the same time, lift both arms up, drawing your elbows back and squeezing your shoulder blades together. Then with control, lower the dumbbells back toward the ground. Do three sets of 15 to 20 reps with light dumbbells.