SwimDaily is back with another round of supermodel fitness secrets. This time, we've followed Chrissy Teigen all the way to Physique 57, where she heads for for classes to get ready for all those itty-bitty bikinis. We got the chance to poke around Physique 57 founder Tanya Becker's brain, learn about her favorite moves and get some workout advice for bathing suit season.
SD: Tell us a little about Physique 57 -- what is a class even like?
Tanya Becker: Physique 57 is a full body barre-based workout that blends intervals of cardio, strength training and stretching. It’s really a one-stop-shop that sculpts every inch of your body! In our classes, your muscles are targeted and overloaded to the point of fatigue, then stretched for relief. That’s how you see the results. Plus, it’s fun!
SD: How much time do you think is really necessary for people to devote to "getting in shape" before an event
Tanya Becker: Ideally 6-8 weeks. The great thing about Physique 57 is you can see results in as few as 8 workouts! Clients see quick results like muffin tops melting and saddle bags trimming because many of our exercises incorporate using outer thigh and core muscles simultaneously. The more consistent you are with your workouts, the better your results will be. I typically suggest clients come 5-6 times a week if preparing for an event or shoot, but 4 times a week to maintain their beautiful physique. Really, it comes down to each client’s unique situation and individual workout-life balance. The great thing for women who travel is that we offer Physique 57 online workouts so there are no excuses for not working out!
SD: Tell us about your favorite fitness move!
TB: The Pretzel. It’s a great exercise to taper in the waistline while lifting your seat muscles. You’ll always feel confident walking down the beach in your swimsuit once you’ve had a couple pretzels..and I’m not talking about the ones you eat. ;)
Let's consider that move a little further, shall we?
Works: Seat, Hips and Waist
Set-Up and Execution: Start seated with your right leg at a 90 degree angle in front of you and your left leg at a 90 degree angle behind you. Bring your hands straight in line with the shin of your right leg. Bring your back thigh as far behind you as possible, making sure your back knee is behind your front hip bone so there is no crease in your pants and tilt your knee lower than your foot. Raise the left leg off the floor. You can lift the leg up, press back and combine the two moves by doing one press back and one lift side. While moving your leg your abdominals should be pulled in so you are light on your hands and sitting as upright as possible.
Benefits: Lifted seat; trimmed side waist (muffin top area)
SD: What about your least favorite move, the one you hate yourself (but really, love yourself) for doing?
TB: Any of the thigh work. It’s torture but I absolutely know that what I dislike the most I need the most. Your thighs are one of the largest muscle groups in your body so having lean muscle tone there really stokes your metabolic rate. So if you like to eat, you have to do your thigh work.
Turns out we do like to eat...wait, you do too?! Oh, awesome! Well here's some good thigh moves for us both then!
Works: Quadriceps, core
Set-Up and Execution: Set-Up: On a mat or carpeted surface, sit on your heels in a kneeling position. Your knees should be hips width apart. Lift your seat 1-2 inches off your heels and keep your torso upright with your hands on your hips. Once you are in the position, begin a small lift up and down making sure to keep your seat just 1-2 inches OFF your heels the whole time. You can shake, circle and/or tuck your hips while coordinating movement with your arms.
Benefits: Thigh dancing will whittle your waistline and stoke your metabolic rate!
Helpful Tip: This exercise is definitely one of our most intense but it can also be a lot of fun. Play your favorite song and try to "thigh dance" it out for 60 seconds! Just let go, let the music inspire your body and allow the burn to fuel your energy. You'll love the results!
Works: Thighs, Waistline
Set-Up and Execution: Stand a forearms distance away from a sturdy piece of furniture. Place your hands a bit wider than shoulder-width apart. Glue your thighs, knees and feet together and rotate your feet and hips on a diagonal so they face towards one hand while your torso remains facing straight forward, engaging the obliques. Hover your heels so they lift 1-2 inches off the floor and bend your knees deeply, keeping your thighs zipped together to challenge the inner thighs. From there you can take small controlled pulses up and down an inch or lower down towards your heels and up to start position being sure to move with control. Keep your abs engaged and your spine lifted tall while you work the thighs. Be sure to repeat movements on your second side, with your knees and feet facing the other hand.
Benefits: Sculpted inner and outer thighs, stronger obliques and an elevated heart rate.
SD: We have to say, Chrissy has a beautiful, feminine shape -- what is it about Physique 57 that keeps her there?
TB: The way you work out is the way you’re going to look. Physique 57 is about getting sexy, long, lean muscles like a dancer. We use our own body weight for the majority of our exercises which allows for lean muscle tone which results in zero bulk.
And for those of us with spring and summer on our minds...
SD: What do you think is the most important thing to consider when making a fitness plan?
TB: Before you develop a fitness plan you should be realistic about what the best version of you looks like. I always tell clients that this is not about getting skinny but it’s about being healthy and fit. Having said that, you want to set achievable goals and have fun while you’re doing it. If you find a workout that you love you’re more likely to stick with it and make it part of your life rather than something you have to do. Surround yourself with people that support you. We don't know about you...but it seems like Physique 57 and gals like Tanya might just be the perfect support system :-)