The “Angels” who represent the products of the famous Victoria's Secret brand are some of the most beautiful and famous models. The girls have an ideal figure and beautiful skin, so they proudly display luxurious underwear on the catwalk. A distinctive feature of the “Angels” is their feminine forms and toned muscles. The girls shared their secret and told how they prepare for shows and get in shape and improve their health.
Secrets of an ideal figure from Victoria's Secret "angels"
The girls say that they play sports regularly, but especially stress their bodies two weeks before the show. They work out with weights, jump rope and box in the gym to get rid of the calories they eat.
Doutzen Kroes
Doutzen says that it is very difficult for her to maintain an ideal figure. She loves to eat well and sometimes treats herself to juicy cheeseburgers. Therefore, the girl goes in for sports every day, alternating cardio exercises, strength training, running, boxing and Tabata exercises.
She devotes two hours a day to training, morning and evening. Doutzen admitted that if for some reason she has to miss classes, she feels physically unwell - her body is so accustomed to regular exercise.
Candice Swanepoel
Candice is a fan of Pilates and yoga. She trains a couple of times a week, but before the show the classes become daily. The girl pays special attention to exercises to work the muscles of the thighs and buttocks. Bicycle, lunges and running are present in every workout. In her diet, Candace prefers vegetables and white meat and counts calories.
“Angel” loves training with weights. She is sure that they strengthen the muscles and make the hands beautiful. In addition, weights do not take up much space and can be taken with you when traveling.
Candice loves boxing - it keeps her muscles toned. And ballet helps to stretch the body and make it flexible and graceful. Before training, a girl warms up by jumping rope.
Elsa Hosk
Elsa loves boxing. Thanks to her coach, she has made serious progress and learns to control her body at every training session. She loves intense activities and a fast pace. Another favorite exercise is with a barbell.
Elsa Hawks says she likes to do a mix of different exercises. Another passion of hers is basketball. She admits that she cannot calmly walk past the site.
Adriana Lima
A supermodel and one of the most beautiful girls on the planet chooses boxing. The coach treats her like a real athlete, so he doesn’t make any concessions. The girl assures that boxing trains not only her body, but also her spirit and willpower. “Angel” loves boxing because after training his self-confidence grows.
If additional load is needed, Adriana dilutes the workout with cardio. Such activities are great for toning your figure and strengthening your heart. Before the show, the girl swims daily and includes cycling in her schedule. The trainer works with her twice a day.
A week before the show, the model refuses solid food and eats water and protein shakes. This diet can hardly be called healthy, but it helps to get rid of excess weight.
Alessandra Ambrosio
After the birth of the child, the model quickly got into shape thanks to Pilates and yoga. She followed the 10-day Brazilian But program, which is aimed at strengthening the muscles of the buttocks, thighs and abs.
Angel workouts consist of lunges, squats, leg raises and abductions. Almost always a girl uses weights. She believes that the buttocks should be firm and toned. Classes always end with stretching exercises.
Lily Aldridge
The model became interested in the new direction, which was developed by Mary Helen Bowers. It's called Ballet Beautiful. Lily assures that the exercises provide good cardio, make the body flexible and strengthen the thigh muscles. The girl studies at least 5 hours a week, but before the show she reduces her training time to 3-4 hours.
“Angel” admits that sport is vital for her. Fitness charges you with positive energy and keeps you in good shape. The girl ends the evening with a half-hour run.
Lindsay Ellingson
Lindsay chooses ballet - she is attracted to beautiful tights, short skirts and pointe shoes. Exercise helps keep your buttocks and legs in perfect shape, strengthens and tightens your muscles.
The girl says that she doesn’t work out without a trainer - she’s afraid of ruining her ideal proportions. “Angel” cannot imagine his life without yoga - it calms you down and helps you concentrate.
Jasmine Tookes: sports and low-carbohydrate nutrition
Jasmine Tookes loves intense and varied workouts - the more fun, the better for her. She spends an hour or more in the gym, changing the order of exercises. Before the show, the girl increases the load and switches to a diet without carbohydrates.
Today we will tell and show you how famous Victoria's Secret models train: Candice Swanepoel, Doutzen Kroes, Lindsay Ellingson, Alessandra Ambrosio and Adriana Lima. Each of them is the owner of a perfectly toned, beautiful, strong and sexy body. Well, how they manage to do this, and what are the secrets of their slimness, we will find out right now.
Victoria's Secret Model Training Video - Candice Swanepoel
In this very useful video, the famous supermodel, Victoria's Secret angel and, finally, simply stunning beauty - Candice Swanepoel, will show what super effective exercises she uses to prepare her body for going on the catwalk. Candice works with her celebrity fitness trainer Justin Gelband.
The supermodel shares her so-called fitness “keys” to a sexy and toned body.
The first key is balance exercises. According to coach Candice, the main thing in training is quality, not quantity.
The second key is strength training. Here, the model prefers boxing.
The third key is a set of stretching exercises. This includes disc exercises.
Victoria's Secret Model Training Video - Doutzen Kroes
Doutzen trains under the supervision of his personal trainer, Michael Olajide.
So, the start of the supermodel’s workout is a 25-minute warm-up, which consists of all kinds of jumping rope.
Victoria's Secret Model Training Video - Lindsay Ellingson
Lindsay prefers to train with her personal trainer, Mark Gordon. In this video workout, she does a set of exercises for her legs and buttocks.
Lunges with legs forward (10 reps on each leg).
Exercises while standing on a ball that are great for training your hips and glutes.
Bridge with one leg extended upward (10 for each leg).
Victoria's Secret Model Training Video - Alessandra Ambrosio
In this video, supermodel Alessandra Ambrosio works out her butt with personal trainer Leandro Carvalho.
1. Warm-up, which is important for any workout. Dancing movements with an added step (with and without an elastic band).
2. Capoeira (national Brazilian martial art). Start slowly, then increase the pace.
3. Lifting legs from various positions (20 repetitions on each leg).
Victoria's Secret Model Training Video - Adriana Lima
Adriana Lima, like Doutzen Kroes, trains with Michael Olajide.
First (warm-up), jumping rope. Very intense and varied.
The second, as you would expect, is boxing. In previous posts about Adriana Lima, we already wrote that she is a lover of this sport and martial art.
To be continued…
The star of the famous lingerie brand Victoria's Secret, Karlie Kloss, shared leg exercises that allow her to always stay in great shape. Carly has a busy schedule, so she chose the most effective exercises, which she spends no more than 5 minutes a day on.
Lift and balance
Bend your knees and take one back.
Take her from behind by the second leg, take her to the side and just bring her straight back without touching the floor. Repeat 10 times for each leg.
Front relief
Squat down, extend one leg forward and bend it at the knee, balancing on the other leg. Repeat 15 times for each leg.
Reverse lunges
Put your foot back and squat as deeply as possible three times. Do 10 sets for each leg.
Squats
The main exercise in any leg complex is squats. Kylie has perfected it and does three short squats without fully extending her legs. Complete 20 of these approaches and get ready to receive compliments on your slender legs!
I think everyone will agree with me that Victoria's Secret angels have ideal bodies, one might even say perfect. After all, it's their job. Many will begin to say that they are lucky, they are slim from birth. However, behind any beautiful, toned figure hides hard work in the gym and increased attention to diet. We managed to find out how to get the body of Victoria's Secret angels. The girls shared what workouts and specific exercises help them keep their bodies in great shape, and also shared their favorite products. All you have to do is follow these tips regularly and you will definitely have legs like those of the world's best top models.
8 Focus on cardio training
Cardio training is the most effective and efficient method of losing weight. They will help a girl with any shape and any weight. Model trainer Michael Olajide Jr. believes this is the best way to lose weight and maintain a toned body. Cardio training increases your heart rate and makes blood move through your body faster. Big fans of intense training are also.
7 Sign up for ballet
And they don’t leave ballet studios before the important annual Victoria’s Secret Fashion Show. This is because during ballet classes, absolutely every cell of the body tenses, which means all muscle fibers will be trained and tightened.
6 Drink coconut water
This is the favorite drink of most supermodels. Coconut water has become popular because it is rich in potassium and electrolytes, which make it a natural sports drink. This hydrating and thirst-quenching drink is exactly what you need after an intense workout. Such water can be found in the refrigerators of Lily Aldridge and Lais Ribeiro.
5 Train your gluteal muscles
If you want to look like Victoria's Secret angels, then you should pay great attention to your elastic and pumped up butt. For example, he prefers Brazilian Butt Lift training, and gets his buttocks in shape with the help of balancing act. also pays a lot of attention to training aimed specifically at this part of the body. The girl admits that she loves squats most of all and recommends doing them slowly to feel the tension and strength of the muscles.
4 Choose interesting workouts
Running and squats are, of course, good and effective exercises, but if you start doing something creative, be it dancing or kickboxing, you will begin to enjoy the workout more. In addition, this will help distract you from heavy workload and fatigue during exercise. Boxer and fitness trainer Michael Olajide recommends just such training. He also noted that Adriana Lima very often attends boxing classes and BootCamp. The girl admits: “It’s great that I once discovered boxing... It’s very useful for the body and mind. When I come to training, I realize that I am taking a step forward and learning something new every day. Boxing is a challenge, and I love challenges.”
3 Change your training methods
Don't just do cardio or strength training. Try to change exercises or exercise styles regularly. Combine kickboxing and Pilates with an ab workout and vigorous Zumba. The body gets used to monotony and soon adapts to your lifestyle, so it periodically needs a shake-up. Most models are enrolled in several different classes at once, where they engage in completely different types of fitness.
For example, Lindsay Ellingson combines yoga, hip-hop dancing and strength training, which helps her always keep her body in good shape. Alessandra Ambrosio also combines different activities: “I love doing Pilates, yoga and cycling a lot of kilometers. I also often go to the beach and do any exercise. I like the weather in Los Angeles, so sometimes I can take time to surf.” Jump rope
Many Victoria's Secret angels, and especially Doutzen Kroes and Adriana Lima, are big fans of jump rope. Girls report that jumping with this equipment is one of the main exercises in their training. A few weeks before the show, they jump rope every day.
We hope our fitness tips will help you get a body like the Victoria's Secret Angels. All you need is a great desire and a little effort.
Lifting more weights than you weigh, impossible diets, no fluids 12 hours before a show and a 15,000 pound bill.
- The main goal is to achieve the divine figure of a Victoria's Secret angel, based on an average figure with 18% body fat
- Poppy Cross reduced her body fat from 22% to 17% by following a strict workout plan
- I also followed a high protein, high fat, low carbohydrate diet.
Victoria's Secret Angels flirtatiously look at us from billboards and shop windows, posing in transparent lingerie with just-out-of-bed hairstyles. Hips like theirs cannot be called something average, but such a flat tummy can happen not for all athletes.
When the company launched its Perfect Body line last year, many women felt despair: the ideals the models represented were unattainable and unhealthy. More than 16,000 people have signed a petition to stop the dissemination of these derogatory advertisements for ordinary women.
But this did not change anything in the success story of the Victoria's Secret brand. Last year, this American company earned an astronomical amount of 3.92 billion pounds. Almost 500 million people watched the Victoria's Secret show in London in December.
“I was in good shape to begin with: with a height of 175 cm, I always wore size 8 clothes, and my waist was 66 cm. But my body fat content - 22% - did not allow me into the world of VS models.
The Victoria's Secret brand requirements for its models are as follows: a height of 175 cm and a waist of 60 cm, so they are real genetic lucky ones. But this is just the beginning. VS Creative Director Sofia Neofitou-Apostolou states: “It’s like the Olympics - they should be at peak form."
One of the Angels, Alessandra Ambrosio, admits: "We train like athletes. Everything goes into action, all your thoughts."
Are they just selling a dream? And can a mere mortal achieve a body comparable to the VS models? To see if it was possible, I agreed to try the same diet and training plan that the Angels follow.
I will be advised by personal trainer Dan Roberts and New York nutritionist Dr. Charles Passler, both of whom work with models.
You can judge for yourself from the photo whether I achieved this. As a 29-year-old fitness blogger, I'm no pushover. But nothing could prepare me for the mental and physical test that lay before me...
The Victoria's Secret brand requirements for its models are as follows: height from 175 cm and waist 60 cm, so they are real genetic lucky ones. On paper it is clear that I have achieved this.
The main goal is to achieve a divine body from VS, as if carved from marble - to achieve 18% body fat. We need fat to store energy and protect our organs. After 20 minutes of exercise, the body can no longer take energy from carbohydrates and turns to fat stores to continue feeding the muscles. The same energy is used to strengthen the organs.
A healthy, fit woman has between 21 and 24% body fat. For athletes it is from 14 to 20%. If your body fat is less than 13%, you will experience serious health problems such as weakness, hormonal imbalance, organ failure and eventually death.
I had good shape to begin with: with a height of 175 cm and size 8, I had a waist of 66 cm. My body fat percentage was 22% - and this alone did not allow me into the world of VS models.
Dan explained to me that my butt needed to be as hard as cement, my obliques needed to be defined for a “flexible” look, my too-thin arms needed to gain muscle to look like Gisele's, and finally my hips needed to be thinner. Also need to reduce your body fat percentage - by as much as 4%? which means very serious work.
Victoria's Secret girls are specially selected to meet the company's management's idea of an ideal body.
My heavenly plan
The basis of everything was strength training, which includes squats, deadlifts, weighted lunges, biceps presses, triceps dips and simple push-ups. I was "released" from this program, leaving only one strength training session with Dan each week plus three to four home workouts - sprint interval training for 20 minutes, strength training at my own discretion for an hour lasting, and group training, including Pilates, boxing and ballet studio (probably the Angels love this most).
After a month, my training with Dan increased to 4 times a week and I continued to work from home. So I worked out 6-7 times a week and sometimes even twice a day.
I've been running all my life and I've never worked so hard in the gym, so from the very beginning I suffered a back injury, so I had to stop training for a week.
Overcoming the pain
When I got back on my feet and started the program, I spent the first month physically and mentally exhausted, sleeping an hour more than usual, and getting sick three times, using an incredible amount of tissues on my constant runny nose.
Dan pushed me all the time, even outside of class, with texts (“Have you done 50 push-ups yet?”) and “homework” emails. In the second month I made progress - I could exercise longer without feeling tired. By the third month I was doing deadlifts with a weight of 72 kg - more than I weigh myself.
PRICE:
personal trainer and nutritionist - £10,500
additives - 2,500 lbs.
Full body massage with Sarah Dewey (once a week) - £1,440
fake tan - £40
make-up artist - £250
beautician Sarah Chapman - £145
styling by angels' favorite VS Paul Edmonds - £875
manicure and pedicure by Paul Edmonds - £80
TOTAL: £15,830
Sometimes I had to lift a lighter weight very quickly - as many times as I could in 1 minute. Another time - the maximum possible weight three times until I fall. I enjoyed working out, but strength training is a pain. You have to try hard to stay motivated.
It's no surprise that Angels are paid a lot - last year Ambrosio's body earned her £3.2 million, while her girlfriends Doutzen Kroes and Adriana Lima took home around £5 million.
Like the VS girls, I got a sports massage from Sarah Dewey once a week. Sometimes it was painful, but effective, it alleviated muscle pain, and most likely, without it I would not have survived the program.
Devastation
In 2012, Adriana Lima said that 9 days before the show she switched to a drinking diet in order to return to the weight she had before giving birth. This caused a slight commotion and a warning to the other girls - they advised not to follow Lima's example. Dr. Passler refused to discuss this, but admitted that 1000 kcal per day on a drinking diet is quite reasonable as long as you get enough amino acids, protein, fats and minerals.
I reassured myself that my nutrition was normal. But my eyes were wide open from the amount of powders, pills and supplements that Dr. Passler sent me, and they cost a fortune.
There was a vitamin and mineral complex, and enzymes for digestion, and BCAA (essential amino acids - to make sure that fat is burned, not muscle) and even SeroSyn, a supplement designed to improve mood.
I was on a high fat, high protein, low carb diet. This means chicken, fish or beef every meal. If I couldn't eat meat, I needed to get the required amount of protein from eggs (three eggs replace a serving of chicken). No sugar in any form, even fruit was prohibited.
In the first month I was allowed vegetables. The emphasis was on what "grows above the ground", such as zucchini, lettuce, cabbage and broccoli.
But when I moved to the “pre-show” stage, all that was left were proteins and fats. To stay energetic, I took 2 tablespoons of oil or butter with every meal. It became impossible to go to a restaurant; birthdays and weddings were banned.
MEAL PLAN:
Healthy fats(2 servings per meal):
- coconut oil
- avocado
- butter or ghee
- olive oil
One serving of oil - 1 tablespoon, 1 serving of avocado - a third of an avocado
Proteins:
- beef
- chicken
- 6 egg whites
- shellfish
Vegetables:
Nothing that grows underground
Legumes:
- chickpeas
- lentils
You can add 1/2 cup to meals from time to time.
I ate 1300 kcal per day and over 100 g of protein. Chicken has about 24 grams of protein per breast, an average steak has 23 grams, and a comparable amount is found in a serving of Greek yogurt. The rest of the calories came from fat. Extreme low-carb diets force the body to go into ketosis, which means it burns fat to produce energy.
After my workout, I had a protein shake with coconut water or unsweetened almond milk, plus a protein bar as a snack. I trained on an empty stomach, except for black coffee and water with vitamin powder. Some studies claim that this causes the body to burn fat for fuel and produce hormones that cause muscles to grow. I haven't gone through a single workout without yawning at least a dozen times.
The last meal was at six - so that the calories were not stored as fat - and no alcohol. So no social life. I didn't feel hungry, just some kind of emptiness. And I, so to speak, had problems with bowel movements, since there was not enough fiber in my diet.
Drying
In addition to the loud statement about the drinking diet, Adriana Lima said something else in 2012: 12 hours before the show you can’t drink anything to dry yourself out; sometimes you lose up to 3.5 kg just due to this. It's an old bodybuilding trick: dehydration dries out the skin, making the muscles more defined and the figure more sculpted and chiseled.
I tested it and rejected it - I was cold, I felt tired, I had a headache. Dr. Passler sharply denies this method, saying: “When you are dehydrated, every cell in your body suffers.”
| AFTER | CHANGES |
||
| 59,3 | 59,3 | ||
QUANTITY OF FAT | 22,2% | 17% | |
CLOTHING SIZE | 8 | 4-6 | |
BREAST | 34C | 34B | |
WAIST | 26 | 24 | |
| CHOLESTEROL | 5,46 | 4,55 |
Ready to finish
At the beginning of my program, I completed a full course of measurements with the help of specialists from the University of Westminster.
My weight hasn't changed at all, although my clothing size has gone down at least one size and my waist has narrowed. The bust also decreased by a full cup size. My cholesterol has dropped, despite all the meat and fat I ate - apparently this is a result of the low-carb diet. To be a show-ready VS model, you need to have military physical training and a special mindset - this cannot be combined with work or family or any more or less intense social life. The VS girls admit that they don’t like this time. You could even call it an eating disorder.
Dr. Passler warns: "A no-carb diet is not meant to last long. Potential downsides are nutritional deficiencies and bacterial imbalances - lack of essential bacteria for digestion. Don't worry - I'm going back to my normal balanced diet with lots of vegetables."
So on paper I achieved what I wanted - I got the body of a Victoria's Secret model and I'm proud of it.
But health means more to me than appearance, and I am happy with the way I look. I'll probably continue strength training, but I'll leave heavy lifting behind. Yes, these girls are famous and rich - but I'm happy to return to normal life and not worry about how I look in my underwear.
