Team GB’s athletes train for hours a day, but you can nab their hottest body bits with some short, smart workouts. On your marks!
By Rachel Brown
Jessica’s Medal-winning Midriff
Heptathlete Jessica Ennis has awe-inspiring washboard abs that even the JLS boys would die for. She looks so great, there’s a giant painting of her visible from the air on the Heathrow flightpath. We want in!
How she does
It Jessica, 26, trains for six hours every day doing javelin, long jump, hurdles, high jump, running and shot-put. “We also do general conditioning like circuits and weights
a couple of times a week,” says her coach, Toni Minichiello. These exercises all engage her core (and attention span), keeping Jess’ tum in top toned condition.
“Diet is key too, as the surface layer of fat covering the abs needs to be thin enough for them to show through,” adds Toni. “The first rule of six-packs is less food unfortunately.” Jessica maintains a healthy diet but avoids carbs at dinner time, opting for lots of protein – chicken, fish, beans – and veg instead.
Your hot-bod homework
- Running and other cardio helps banish belly fat, so build a daily 30-minute jog into your routine. Even if you start slowly, keep going. As you become fitter, increase your run time.
- The plank is an ideal exercise to help you work on your abs. “Start with your elbows and forearms on the floor and feet apart, then raise yourself into a plank position, keeping your back straight,” says Toni. “Hold for 20 seconds and repeat. Then try to build up to a one-minute hold.”
- You don’t get a toned tum without doing sit-ups, but Toni recommends mixing these up to work all your core muscles. “Do five sets of 30 in different styles. Try normal crunches, twists to each side, reverse curls with your feet in the air and bicycle legs,” she says.
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Keri-Anne’s Golden Guns
Olympic silver medal-winning swimmer Keri-Anne Payne’s lean arms make us want to hide our bingo wings in shame…
How she does it
“Most mornings I’m in the pool from 7-9am and then it’s a cardio session in the gym for an hour,” says Kerri-Anne, 24, who’s also an ambassador for the British Gas Great Swim. “I go home for lunch then return to the pool at 4pm for another two-hours.”
Your hot-bod homework
- If (like us) your arms hurt just holding a hairdryer, you probably need to work on your triceps. These are the muscles on the underside of your arms and, unless you use them daily, they turn into bingo wings. “Swimming instantly engages your triceps and is a fantastic way to keep toned,” says Gymbox personal trainer Matt Miller. Try alternating three fast lengths with three slower ones for 40 minutes.
- Don’t fancy a dip? These exercises will also work those triceps. “Perch on the edge of a chair, extend your legs straight, and lower yourself up and down 12 times in a tricep dip,” says Gymbox personal trainer, Jemma Edmonds. “Next, grab a can of soup in each hand, extend them out behind you then bring them back down for 12 reps. Finally, do some press-ups. Start with a box press-up – on your hands and knees – and work your way up to full press-up. Repeat 12 times. Do the whole routine three times.”
The Synchronised Swimming Team’s Lovely Legs
These talented gals have perfect pins that are set to be the envy of the world.
How they do it
“We work seven hours a day and do a mix of pilates, speed swimming and synchro training plus work for our legs, such as squats and lunges,” says Asha Randall, 22, a member of the GB synchronised swimming team. “We often do repetitions of the routine with 3kg weight belts on our ankles,” adds teammate Olivia Federici, 22 (pictured bottom left with teammate Jenna Randall, 23).
Your hot-bod homework
- Get slim pins without the need for nose clips by going to the barre. “Ballet uses similar rotational motions to tone legs,” says Matt. Check with your council for a class near you, or try following a DVD at home. We love Studio Workout, £10, from Barreworks.co.uk.
- Finish your workout with 12-14 squats, 12-14 lunges on each leg, and follow with clam lifts. “Lie on your side with your legs bent forward 90 degrees, then open your top leg like a clam,” says Jemma. “This works the outer thighs.” Hold the stretch and repeat 12-14 times.
- Do the routine three more times.
Victoria’s Buff Bottom
There’s no junk in Olympic gold medallist Victoria Pendleton’s trunk, but having a rear this in gear doesn’t come easy.
How she does it
“I go to the gym in the morning where I do a lot of free weights and then a track session from 2-5pm, which involves intervals and sprinting on my bike,” reveals Victoria, 31. “Cycling is a high-repetition exercise so it’s great for toning butt muscles,” adds Matt.
Your hot bod homework
- Not a fan of helmet hair? Never fear. “Spin classes really get the glutes burning,” says Matt. Find a class at your local leisure centre or gym.
- In between spin classes it’s a good idea to do seated squats, single leg squats and walking lunges at home. Alternatively, pimp your efforts with a Power Plate session (Powerplate.com). You work out on vibrating plates that accelerate your training by stimulating your muscles to contract and relax 30-50 times per second rather than the normal once or twice. You only have to do it for 25 minutes to reap the benefits of a twice-as-long sesh.
- “Donkey kicks are good for firming your bottom,” adds Jemma. “Get on all fours and kick one leg back out behind you. Bring it back in and repeat with the other leg.” Do this 12-14 times on each leg, aiming for three sets.
