Sure, your chances of becoming a Victoria's Secret model may be as far-fetched as winning the lottery, but looking like one is an entirely different story. When Miranda Kerr needed to tone up fast after giving birth to son Flynn with actor Orlando Bloom, she turned to FITiST celebrity trainer Andie Hecker to whip her back into supermodel shape.
"She came to me shortly after Flynn was born so we needed to I focused on pulling her abs back to Victoria's Secret model-flat and strengthening and toning her arms so she could easily and safely tote her growing baby around," says Hecker, founder of L.A.-based dance studio Ballet Bodies.
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Their workout routine consists of Pilates fused with ballet techniques, a fat-blasting combo that burns 300-500 calories per workout. "Ballet Bodies is a classical ballet-based workout," she explains. "It's actually a workout that utilizes true ballet fundamentals placed atop Pilates, traditional personal training and various cardiovascular activities such as jumping and kicking."
To do Kerr's post-baby arm workout at home, incorporate these four moves into your regular workout 4-6 times a week. Add 1-2 pound hand weights for "optimum muscle exhaustion and results."
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Swan Arms in a Long 4th Position Lunge
Holding a low lunge (back heel down and front foot and knee turned away from body) with your upper body pitched forward, reach your arms forward overhead, pinkies facing towards the ceiling (above). Sweep the arms back behind the body, pinkies still facing the ceiling. Do 20-30 reps.
Tricep Ceiling Pulses
Sweep your arms back behind your body, palms facing in, pinkies facing towards the ceiling (above). Hold your arms and body and pulse up towards the ceiling in a small range of motion. Return to your starting position and repeat 30-40 times.
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Start with your arms in 2nd position: arms held stretched out to your sides, right under shoulder height, elbows slightly rounded, palms facing front (top). Bring both arms in to 1st position: slightly rounded arms, palms directly opposite your sternum (bottom). Return to start. Do 20-40 reps.
2nd Position Circles
Keep arms out to your sides with your arms slightly rounded in 2nd position (above) and do small controlled circles forward and backward. Do all reps one direction then switch. Do 15-30 reps in each direction.