Supermodels undoubtedly face the most stringent demands in runway shows. Not only must their facial expressions be angelic, but their physiques must be devilishly sculpted. Many remain active on the catwalk even after motherhood. Whether they're glamorous moms or post-90s supermodels, their stunning figures aren't achieved overnight. Let's explore the grueling training behind these angelic supermodels. So how does one forge such a devilishly fit physique?
While admiring the dazzling Victoria's Secret Angels strutting their stuff on the runway, remember they put in far more effort offstage than the average person. They tackle a wide range of fitness routines.
Boosting Your Bust
1. Stand on a clean floor with your body straight, feet turned outwards in a V-shape, heels together. Raise your arms straight up, inhale, lift your chest, and pull in your abdomen. Then, keeping your arms straight, pull them back behind your body. This stretches the pectoral muscles and thymus, helping prevent sagging.
2. Maintain an upright stance. Inhale, lift your chest, and draw in your abdomen. Clasp your hands behind your back in opposite directions. Inhale, then forcefully stretch your arms while maintaining six natural breaths. Return your hands to the starting position, switch hands, and repeat. This accelerates blood circulation in the chest and massages the thymus gland.
3. Sit naturally on the floor with your back straight. Extend your right leg and bend your left knee. Place your left hand flat on the floor with fingers pointing down, then twist your torso to the left. Repeat on the other side. This relieves tension in the chest muscles and promotes blood circulation.Return hands to starting position and repeat 6 times to prevent breast sagging.
5. Lie prone on floor with legs extended. Support body weight with hands, slowly arching back until weight rests on arms. Inhale, lift chest, draw in abdomen, and press head backward. Hold for 6 seconds. Return to prone position and repeat 6 times. This stimulates the thymus gland, prevents breast ailments, and firms the breasts.
6. Return to upright position. Inhale, lift arms straight overhead, and press palms together while keeping index fingers extended and joined. Inhale, draw in abdomen, bend knees, and perform the movement.
6. After returning to an upright posture, inhale and raise both arms straight overhead. Bring the palms together with the fingers spread, keeping the index fingers extended and touching. Inhale, lift the chest, draw in the abdomen, bend the knees, and assume a squatting position. Hold for 6 natural breaths and repeat the movement 6 times consecutively.This corrects poor posture and further promotes chest blood circulation.
7. Sit naturally on the floor, gradually spreading and then bringing your feet together. Lower your upper body, place your palms flat on the floor, and press your head toward the ground while inhaling, chest lifted and abdomen drawn in. Return to a natural sitting position and repeat 6 times. This alleviates fatigue in the chest, shoulders, and lower back while boosting blood circulation.
Smooth Your Abdomen
1. Desk-Side Exercise Technique
Sit on a stable chair without armrests. Grasp the front edge of the seat to support your body. Slowly draw both knees toward your chest while exhaling, keeping your back firmly pressed against the chair. Hold briefly, then slowly lower.
2. Targeted Lower Abdominal Workout
Lie flat on your back with palms facing down beside your legs. Raise both legs, bending knees at a 90-degree angle so thighs are perpendicular to the floor and calves are parallel. Slowly contract your abdominal muscles to lift your hips 2-4 inches off the ground.Keep your upper body and arms relaxed. Hold this position briefly, then slowly lower back down. This exercise targets stubborn lower belly fat.
3. Daily Exercise Options Taekwondo, short-court racquetball, swimming, and tennis are all excellent choices. Any aerobic exercise helps reduce abdominal fat, but activities that engage core strength are top picks—they can burn at least 475 calories per hour.
4. Gym Equipment
Use an incline bench to increase sit-up difficulty. Set the incline below 30 degrees, lie down with knees bent, and keep legs from splaying outward during the movement. Raise your upper body to about a 30-degree angle from the bench, hold briefly, then slowly lower back down.
5. How Many Sit-Ups?
To increase difficulty, perform sit-ups with legs elevated on a chair—lie on your back with knees bent, calves parallel to the ground resting on a chair. Keep thighs perpendicular to the floor and hips close to the chair. Slowly lift your upper body until it's about 30 degrees off the ground, pause briefly, then lower slowly.
6. Small Moves to Reduce Waistline
Lie on your back with knees bent and feet flat on the floor. Place your left ankle on your right knee. Clasp your hands behind your head with elbows pointing out to the sides. Slowly lift your right shoulder toward your left knee, engaging your upper back and slightly twisting it. Hold briefly, then slowly lower back down. Repeat this movement alternating sides.
7. Daily Habits
Maintain upright posture when standing or sitting. Slouching accentuates belly fat, while adopting an upright, graceful stance naturally engages your core—a brief abdominal exercise that becomes second nature over time.