In the last week, Britney Spears has been all over TV performing songs from her latest album, Femme Fatale. The music is pretty awesome but what really made our jaws drop was her body.
By Bethany Heitman
She looks better than ever and we just had to know the drill. So we asked celebrity trainer, and author of Ultimate You, Joe Dowdell how to score the pop icon's slim and toned physique. He says these are the three key things:
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Sleep, a lot
Dowdell swears that getting enough rest (about 7 to 8 hours for most people) and drinking lots of water is the first step to getting a slammin' bod. The reason: Your body needs to be well rested and hydrated in order to burn calories properly.
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Mix Up Your Cardio
For maximum results, you've got to do intervals - alternating slower with more intense cardio. Studies show the easy-hard-easy-hard pattern encourages your body to refuel throughout your workout, so you keep up your energy longer. Dowdell suggests this routine: Hope on the bike and warm up at a medium pace for 3-5 minutes. Then up the resistance and peddle as hard as you can for a full minute before going back to a medium pace for two minutes. Repeat this 6 times.
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Work Your Muscles
According to Dowdell, Brit has such toned thighs, sculpted abs and a great ass all due to resistance training. His three favorite moves:
The Glute Bridge: Lay on your back with your knees bent and your feel planted on the floor. Lift your hips and hold for five seconds while squeezing your butt muscles before coming back down. Doing two sets of ten will give you a nice firm booty.
Push-Ups: You're probably pretty familiar with this classic. But, here's a refresher: Facing the floor, keep your hands at shoulder level and your feet together (legs outstretched). Lift your body from a few inches off the floor all the way up until your arms are straight, and come back down. It's important to keep your back straight. Regularly doing two sets of 10 will work your triceps and your core (giving you great abs!).
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The Split Squat: While standing, place one foot in front of your body with the knee slightly bent and the other behind you so just your toes are on the ground (the back leg is for balance only and shouldn't do any of the work). With your weight on your front heel, lower your body straight down and stop when your knee is an inch above the floor. Raise your knee back up and repeat. Do two sets of ten and then switch legs.
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