Friday, December 5, 2008

Britney's Back!!!!

How To Get Britney Spears Body?


britney spears

Britney has been working her butt off (literally) in preparation for her much-anticipated comeback. She’s the first to admit that getting her pre-baby body back hasn’t been easy. Although she says she used to be obsessed with working out, she tells Glamour that going to the gym “isn’t fun…so to do it every day would be horrible. Three days a week is cool, even two. It makes me feel good and feel like I’ve done something.” Regardless of how much time she spends sweating, she looks smokin’. The singer can thank a grueling dance-rehearsal schedule and a personal trainer for her new look, but you don’t need big bucks to steal Britney’s big-time transformation. Author of The Show It Love Workout and celebrity fitness guru Kacy Duke (whose client list includes Mary J. Blige, Kirsten Dunst and Iman) has a workout routine that’ll give your body a comeback of its own—even without a home gym. Aim for three sets of 12 of each of the exercises, unless otherwise noted.

Move to the Music

To achieve a slim-down like Britney’s, cardio is a must. The singer integrates dance into her fitness routine, and so can you, even if you’re rhythmically challenged. “Put some music on and say, ‘For the next 30 minutes, I am going to move my body, and I’m going to sweat and just get out there and have some fun,’” says Duke. “If you want a chiseled body, forget the kickboxing classes and all that combative stuff and go for the sense of grace [that comes with dancing], because that’s going to give you the pretty body, the nonbulky body.”

Waist Away

At one point in her career, Britney was doing hundreds of crunches a day to sculpt her stomach. But strengthening your core doesn’t have to be so labor-intensive, says Duke. To feel confident showcasing your abs the way Britney does, Duke recommends focusing on the obliques, which will help whittle your waistline and lessen your love handles. Get down on your knees with your legs together. Put one hand behind your head and let the other dangle at your side. Bend at your side and try to touch your fingertips to the floor with the hand that’s hanging by your side. Then, in one fluid motion, bend to the other side with your elbow leading way. For an extra boost, try switching hands each time you come up and bend.

Fab Abs

Just because you’re not baring your midriff like a pop star doesn’t mean you can’t have abs like one. To get started, try one of Duke’s signature ab moves called Gimme the Ball. Lie on your back, lift your legs off the floor about 45 degrees. Lift your upper torso (including your shoulders) off the ground, keeping your lower back on the floor. Hold a two- to four-pound ball over your chest. In one smooth motion, drop your right leg a few inches from the ground and lift your left leg slightly—so they’re in a scissor position. Then pass the ball from one hand to the other, under the left leg. As soon as the ball hits your opposite hand, switch leg positions (your right leg should be raised, and the left should be lowered) and pass the ball back through the other direction. For a less-advanced version, lose the ball, hold your hands straight out in front of you and just work the scissor kicks.

Bolder Shoulders

Whether she’s dancing in a music video or posing in a strapless dress at the VMAs, Britney is always showing off her shoulders. Do side laterals to sculpt your own deltoids, suggests Duke. Holding a three- to five-pound weight in each hand, stand with your feet together, knees slightly bent. Open your arms out to a T, no higher than shoulder level, with your palms facing down. Bring the arms back down to your sides and repeat. “That will give you nice, beautiful lines,” says Duke.

Talkin’ Triceps

“A lot of women have a tendency to not use weights because they think they’re going to look like a linebacker,” says Duke. But to chisel your arms like Britney’s, the key is not to forgo weights entirely—it’s to do higher reps with lighter weights. 

“There is something called a push, pull, kickback that I love because it’s a compound exercise that works more than one muscle group at a time,” says Duke. For this one, hold a light weight (three to five pounds) in each hand. Squat, with your legs bent about 45 degrees, and bend forward at the waist, so your butt is sticking out. Bend your arms so the weights are right in front of your chest and your palms face each other. For the push, extend your arms straight out in front of you. Then “pull” them back into your chest while squeezing your shoulder blades. To kick it back, straighten your arms out behind you. 

Booty Call

Britney is known for her beautiful bum. To tone your own tush, “you need to do something that pumps and elongates the muscles that work the buttocks, but also works the thighs, because they are connected,” says Duke. “The move I recommend is the Warrior 1; it’s a knee lift into a back lunge.” For this one, you can use a chair or a body bar for support. Put it near the toes of your right foot and hold on to it with your right hand. Place your left hand on your hip. Then lift your right leg so it’s bent at a 90-degree angle and immediately swing it back into a deep lunge, so that it’s bent as close to 90 degrees as possible. “The one thing you want to make sure of is the front knee is always directly over the heel,” warns Duke. “You want to keep that in line. You don’t want to hyperextend the knee over the toe.” Return to the starting position and go straight into the next rep without pausing. Once you’ve finished 12 reps, switch to the left leg.

Thigh Master

To get Britney’s “Womanizer” legs, try doing a curtsy to a side lunge into a deep curtsy, which Duke says tones both the inner and outer thigh. Stand with your feet hip-width apart. Step out with your right foot into a deep side lunge, with your hands touching the floor. Then lift your hands off the ground and place them on your waist. Step back into a cursty by placing your right leg behind the left leg. Be sure to bend your left leg and keep your back straight when you curtsy. Now bring the right leg back into the side lunge, but this time when you go back into the cursty, bring your hands to the floor instead of to the waist. Return to the side lunge and repeat.

Sexy Back

Britney’s ex Justin Timberlake may know a thing or two about bringing sexy back, but it’s Britney’s bare back we envy. Here’s how to get her look: Sit in a chair, and with light weights (they can be one to three pounds—five if you’re really advanced) bend over so that your chest is in your lap. While holding a weight in each hand, let your hands dangle behind your legs—almost behind your knees. Then, keeping the body down, bring both arms out to the side, like you’re forming a T, and bring them back down. Think of it as a reverse fly.

Beautiful Biceps

Want your biceps to look as toned as Britney’s? The key is to target both ends of the muscle, says Duke. For her modified version of a bicep curl, stand with your feet together, knees soft and a five- to eight-pound dumbbell in each hand, palms facing out. Keeping your elbows close to your sides, bend your arms so your forearms are extended straight out in front of you, at waist height. Curl the weights up to your shoulders. Lower them back to the starting position and immediately rotate your arms out to the side and curl the weights back up to the outside of your shoulders. Continue alternating for a full set.

Source: Glamour


scissor said...

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Anonymous said...

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