Victoria's Secret workout consists of exercises for the abdomen, waist, breasts, buttocks and legs. It is to them that the famous angels owe their slim, trained body. Women all over the world dream of having underwear advertised by models, but most of all - to have a body like Adriana Lima or Candice Swanepoel. Fortunately, Victoria's Secret training is no secret - people who work with angels are happy to reveal the secrets of their programs. See what the Victoria's Secret workout looks like!

Thanks toVictoria's Secret trainingmodels such as Alessandra Ambrosio and Andriana Lima can boast flat stomachs, firm buttocks and muscular - but slim - legs.Exercisesare prepared for them by trainers, incl. Justin Gelband, Mary Helen Bowers and Rob Piela. Fortunately, they do not hide their working methods from the world, so every woman can conduct a Victoria's Secret workout at her home or at a nearby gym.

See how to model your body according to Victoria's Secret training - learn about the most important exercises for specific body parts.

Victoria's Secret workout: leg exercises

Victoria's Secret training is to strengthen the legs of the angels - firm the inside of the thighs, slimmer the calves, make them more muscular. Therefore, during Victoria's Secret training, mainly elements of pilates, ballet and kickboxing are used. Kate Upton, the American Angel, is particularly fond of this type of activity.

Victoria's Secret training includes elements of pilates, yoga and kickboxing. If there are exercises with a load, then a small one - usually 1.5 kg. For satisfactory results, you need to exercise 3 times a week.

1. Calf-modeling toe climbs

Raises is an exercise that will allow you to get slim calves. Stand on the base of the climbing machine available in every gym or, for example, on a steppe / small stool - also prepare a chair that you will place back against you and which will help you keep your balance. Maintain an upright posture with the front of your feet resting on the heel tray and leaving your heels free. Stand 20 cm apart, rest your hands on the instrument or a high chair, pull it upabdomen, take a breath and, with your knees straight at the knees, rise on your tiptoes as high as possible, exhaling at the end. Stretch your calves, lower your heels as far as possible and inhale again. You can repeat the exercise in three series, 20 times.

2. Lunges with kicks for firm thighs​​

Begin the next exercise by taking an upright posture and placing your feet hip-width apart. Place your hands on your hips, tense your abs, and straighten your back. Then, bending your knees, lunge forward with your left foot. Your left thigh should be parallel to the ground and your knee should be just above your ankle. Then straighten your knees and use your right leg to kick up vigorously. Repeat the exercise in the same way, but starting with the right leg - alternate it for a minute.

For even better results, perform dumbbell lunges and cross lunges for the next minute.

3. Raising one leg while lying on the inner thighs​​

Lie upright on your side, prop up on your elbow, and place your head on your hand. Keep your legs straight, slightly forward, and your navel drawn in. Bring the foot of your upper leg in front of you while bending your knee. Place your foot in front of your thighs - grab your ankle or even rest it on the floor. Inhale and lengthen the lower leg as you slowly lift it upwards with the help of the inner thigh muscles. While exhaling, slowly lower your leg without putting it on the ground. Remember that the ribs must be stationary and the hips should be in line. Repeat the exercise 10 times.

See how the Victoria's Secret angel Lily Aldridge trains

Worth knowing

Victoria's Secretis a company founded in 1977 by Ray Raymond, who wanted his underwear to reflect the atmosphere of English boudoirs during the reign of Queen Victoria. The first show took place in 1995, and the conservative British monarch would rather not approve of the underwear presented there. From the very beginning, the models presenting them attract at least the same attention as panties or bras.

The most famous Victoria's Secret angels are: Adriana Lima, Alessandra Ambrosio, Candice Swanepoel, Behati Prinsloo. In the past, modeling stars such as Helena Christensen, Heidi Klum, Gisele Bündchen and Tyra Banks participated in exclusive lingerie shows. Currently, the brand more and more often invites famous celebrities, such as Bella and Gigi Hadid, Kendall Jenner, to cooperate.

Victoria's Secret workout: stomach exercises

Victoria's Secret Angelsthey have flat and slightly muscled bellies. The secret of their training is to train the deep muscles as much as possible.

1. Climbing in the mountain climbers on the tire

This is a very popular exercise, regularly performed, among others. by a former angel - Miranda Kerr. Apart from the fact that it shapes the stomach, it burns fat tissue. What should proper climbing in the support look like?

Assume a frontal support position - straighten your arms and place them shoulder-width apart, rest your legs on your toes. Make sure the head, shoulder girdle, and hips are in line. Breathe out and lift one foot off the ground by bending your leg and bringing your knee closer to your chest. Inhale, return to the starting position. Try not to let your spine curve into a "cat's back" and your hips to droop. Then repeat the exercise with the other leg. Exercise dynamically, alternately pulling your legs in at a steady, fast pace. Repeat this exercise for one minute.

2. Vertical scissors for slightly outlined abdominal muscles

Lie flat on the mat with your arms comfortably along your body. Then, with a smooth movement, lift the shoulders off the ground and raise the legs to a height of about 3-5 cm. Make efficient, alternating vertical movements of the scissors. Raise your legs at an angle of no more than 45 degrees to the ground and lower your legs no less than 3 cm above the ground. Do the exercise in three series of 30 repetitions.

3. Raising the hips on a flat stomach

This exercise strengthens the oblique abdominals near your hips. They are responsible for the flat, firm appearance of the abdomen.

Lie on the mat on your right side, then prop up on your elbow with your left hand on your hip. As you breathe out, contract your abs and lift your hips so that your body is in a straight line. Pause the movement for a few seconds and start slowly returning to the starting position. Repeat the exercises 10 times on each side.

Worth knowing

Effects of Victoria's Secret exercises

  • reduction of body fat (up to 4 percent over 4 months)
  • reducing the size of clothes (2-month training - one size, 4-month training - two sizes)
  • waist size reduction
  • firm bust
  • slender legs and slim calves
  • flat stomach with delicately outlined muscles
  • firm and rounded buttocks
  • reducing the presence of "bad" LDL cholesterol - thanks to the diet
  • Victoria's Secret training does not reduce weight, it can also reduce the bust by one size

Victoria's Secret training: exercises for the bust andarms

Victoria's Secret angels delight not only with slim and long legs, but also with firm breasts and slender shoulders. Here's what Candice Swanepoel's Victoria's Secret workout looks like:

1. Pressing dumbbells for slender hands

Remember to breathe when exercising - when you tense muscles (e.g. lifting a weight), breathe out, and when you relax them, inhale.

Lie on your back on the stepper so your elbows can drop below your body (if you don't have a stepper, you can rest your back on the thick pillows). Take 1.5 kg dumbbells in both hands and slowly lift them up, straightening your elbows. When lifting the dumbbells, make sure they are in line with the nipples. Slowly lower your shoulders and return to the starting position. You can repeat the exercise in two series 15 times.

2. Isometric exercise to raise the bust

Sit cross-legged on the steppe and straighten your spine. At the height of the chest, fold your palms and spread your bent elbows wide apart - just like for prayer. Press both hands together with as much force as possible for about 5 seconds. Repeat the exercise 4 times.

3. Women's firming pumps for the bust and arms

Push-ups are a great exercise for keeping the chest muscles in constant tension. Take the push-up position: kneel on the ground, support your arms from the front with straightened arms, and bring your head, torso and thighs in line. Then bend your elbows and lower your breasts until your breasts are almost touching the ground. Extend your arms and return to the starting position. Remember to keep your back straight. You can do the exercise in three series of 10 repetitions, with 15-second breaks between each series.

Worth knowing

Victoria's Secret angel diet

It is worth remembering that the angels owe their figure not only to training, but also to diet. It involves reducing simple sugars, s alt, carbohydrates and alcohol in the meals you eat. Victoria's Secret models' dietitian recommends eating oatmeal for breakfast, drinking green smoothies and not giving up specific groups of products - e.g. those containing gluten - unless it is dictated by he alth issues. It is also necessary to consume at least 1.5 liters of water a day.

Victoria's Secret workout: buttocks exercises

Another element of Victoria's Secret training is the exercise of the gluteal muscles. You can get a shapely butt by doing these exercises:

1. Hydrant - exercise for the outer part of the buttocks

Take the position on all fours - place your arms shoulder-width apart and your kneesbend at right angles. First, lift one leg sideways so that it is parallel to your hip, then slowly lower it until it touches the ground. Then repeat the same with the other leg. Repeat 15 times on each side.

2. Donkey - exercise for sagging buttocks

Another exercise in Victoria's Secret for buttocks is the donkey. Take the same position as in the previous exercise - on all fours. On the exhale, lift the bent right leg backwards - so that the thigh is at the same height as your back. At the same time, tighten your buttock tightly and hold your leg up for a moment. Inhale, lower your knee slightly closer to your chest. Do 15 repetitions for each leg.

3. Raising the pelvis - an exercise that strengthens and firms the buttock

Lie on your back on the mat, hands comfortably along your body. Then bend your legs at the hips and knees, keeping your feet several centimeters apart. Lift your bum as high as possible so that your thighs and torso form a straight line. Stay in this position for a few seconds as you contract your glutes, torso muscles, and the back of your thighs. Slowly return to the starting position. Inhale as you lift the pelvis, and breathe out when you return to the starting position. Repeat the exercise several times (e.g. 15), trying not to put the pelvis on the floor.

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