Follow Zest magazine's tips to tone up in just two weeks...
Whether you want to dazzle at your office party or look fabulous at a family function, we’ve grilled celebrity trainers for their trademark sculpting moves that’ll tone you from top to toe in just a fortnight…
To get started... You’ll need two sets of dumb-bells (one of between 2kg and 5kg in weight and the other between 1kg and 3kg), a Swiss ball and space to do the moves. You need to be able to complete the recommended number of reps and sets, so choose dumb-bells that are just heavy enough to allow you to do this yet feel fatigue in your muscles by the end of the set. To get results, you should do the exercises at least three times a week, combined with three sessions of at least 20 minutes of cardiovascular exercise (such as running, swimming or cycling) to ensure that you not only tone up but shed pounds, too.
Photo: Retna UK/National Magazine Company
For a pert bottom
The trainer - Gunnar Peterson Credentials - Peterson is a Beverly Hills-based personal trainer whose celebrity clients include Jennifer Lopez and Penélope Cruz. Why this move? ‘It exercises several muscle groups at the same time,’ says Peterson, ‘plus it’s core-specific, so you’ll work your abdominals and lower-back muscles, too.’
Side-to-side deadlift 1 Stand with your feet apart and your toes pointing slightly outwards, holding a dumb-bell in each hand. 2 Turn your upper body to the right, bend your right knee and lower the dumb-bells to the floor, resting one on either side of your right foot. 3 Stand back up, rotate slowly to the opposite side and repeat. Perform the move slowly as you rotate and lower the dumb-bells, but more explosively as you rise. Do two to four sets of eight to 12 reps. To ensure you don’t strain your back, keep your core abdominals engaged as you come up.
For slender calves
The trainer - Cornel Chin Credentials - Chin is the author of Bone Idle To Body Idol (Hodder Arnold, £9.99) and has honed the bodies of many an A-lister, including Tilda Swinton and Audrey ‘Amélie’ Tautou. For more information, visit www.cmcfit.co.uk. Why this move? ‘Calves are very sinewy muscles, so you need to do a high number of repetitions to get a result,’ says Chin.
Dumb-bell calf-raise 1 You’ll need two dumb-bells and a small platform about 2.5cm to 4cm high (try a phonebook). 2 Stand with your feet hip-width apart, holding the dumb-bells at your sides, the balls of your feet on the phonebook, heels on the ground. 3 With back straight and shoulders relaxed, bend your knees slightly and rise onto the balls of your feet, lifting your heels off the floor. Go as high as you can without losing your balance. 4 Hold for one second and lower, allowing your heels to brush the floor but not fully resting on them. Repeat 25 times. 5 Rest for 45 seconds and repeat.
For perfect pins
The trainer - David Kirsch Credentials - Kirsch has honed the bodies of New York’s rich and famous for 20 years, and currently trains Liv Tyler and Heidi Klum. Why this move? ‘It will get you gorgeous, firm legs and tone your glutes,’ says Kirsch.
Wall squats 1 Stand with your back to the wall, feet hip-width apart. 2 Bend your knees and slide your back down the wall until your thighs are parallel with the floor. Keep your back flat against the wall and your knees in line with your ankles. Hold the squat for 10 seconds. Rise, widen your feet by about 30cm on each side and squat down again for 10 seconds. Rise, widen your legs to about a leg’s distance apart with your feet turned out at 45˚ and squat down again for 10 seconds. 3 Repeat this whole set five times, doing more sets as you get fitter and taking breaks between sets as needed.
For shapely shoulders
The trainer - Harley Pasternak Credentials - LA-based Pasternak has trained Halle Berry, Rachel Weisz and Alicia Keyes, and is author of 5-Factor Fitness (available on the internet). For more information, visit www.harleypasternak.com. Why this move? ‘It’s a simple move, but gets results on your shoulders like no other,’ says Pasternak. ‘Sitting down really focuses the exercise by making it impossible to cheat by using the strength of your lower body or upper chest, or by rebounding off the back rest.’
Decline shoulder press 1 Sit up straight on a chair or weights bench (don’t be tempted to lean against the back rest), holding a dumb-bell at shoulder height in each hand, palms facing forwards. 2 Lift the dumb-bells above your head until they’re almost touching, with your palms still facing forward 3 Lower the dumb-bells until your elbows can go no further down and the weights are at shoulder height. Do three to four sets of 20 reps.
For toned triceps
The trainer - Joanna Hall Credentials - Hall was the first to bring the 10,000 steps concept to the public and has trained celebs such as Dido. For more info, visit www.joannahall.com. Why this move? ‘It targets your triceps,’ says Hall, ‘but minimises potential strain in the upper shoulder area. It also tones your waist. Don’t grip the weights too tightly – it places more muscle contraction on your forearm than on your triceps.’
Scissor arms 1 Lie on your back holding a 1kg to 3kg dumb-bell in each hand, with your arms extended directly above your chest (your arms act as levers, so you shouldn’t do this move with weights that are too heavy). Be sure not to grip the dumb-bells too tightly. 2 Slowly lower arms in opposite directions to the count of four – your right arm should move back over your head and your left towards your thighs. Don’t let the weights touch the floor or your thighs, lengthen through your arms as you lower and keep your wrists in a neutral position. 3 Return your arms to the starting position, then move each arm in the opposite direction (your left arm back over your head and your right towards your thighs). This completes one repetition. 4 Do 12 reps, then hold the weights next to your ears, with your elbows out to the sides, and slowly lift about 5cm up and down. Repeat eight times.
For a beautiful back
The trainer - Jamie Baird Credentials - Baird is head trainer at the Agua Spa at the Sanderson Hotel, London. He has trained Donna Air and Kate Beckinsale, and is the author of Running Fit and Cycling Fit (Collins & Brown, £9.99 each). Why this move? ‘It tones your entire upper back and will fast develop a toned, sexy rear view without adding bulk,’ says Baird.
Reverse flye 1 Lie with your stomach over a Swiss ball and toes on the floor, holding a dumb-bell in each hand. 2 Slowly lift the weights out to the sides, squeezing your shoulder blades together and keeping your arms very slightly bent, then lower back down. Breathe out as you lift the weights up and breathe in as you lower them down. Keep your head and neck relaxed throughout the whole move. 3 Do two to three sets of 15 to 20 reps, taking a one-minute rest between each set.
For buff biceps
The trainer - Jane Wake Credentials - Wake is Nike UK’s fitness consultant and helped Sophie Anderton prepare for the Flora London Marathon. For information, visit www.body-a-wake.com. Why this move? ‘It hits a higher number of arm muscles, giving better tone,’ says Wake.
The Zottman curl 1 Sit tall on a very firm Swiss ball. Your knees should be bent at just over 90˚. Hold a dumb-bell in each hand, elbows by your sides and your palms facing inwards. 2 Bring your right hand up towards your bicep, keeping your elbow by your side and turning your thumb out – squeeze your bicep as you pull your palm close in . 3 Now turn your right wrist over so that your palm faces forwards and then slowly lower your arm back to the starting position, turning your palm to face forwards again when your arm is straight. Meanwhile, as your right arm starts to descend, bring your left arm up as described above and repeat the action with your left arm. 4 Continue working both arms simultaneously – as the right arm comes up, the left goes down and vice versa. Do 16 to 20 reps on each arm. Take slow, deep breaths throughout.
This feature first appeared in Zest magazine. www.zest.co.uk
