How does Candice Swanepoel sculpt her Victoria’s Secret body? Self has her favorite no-equipment moves.
Supermodel Candice Swanepoel is nothing short of amazing. She shares her secrets for staying hot| happy and healthy?with SELF ¡ª including the top?bodyweight exercises that make her feel and look her best from her trainer| ModelFit’s Justin Gelband. Read on to learn?the SELF cover star’s do-anywhere| travel-friendly exercises.
Micro-Squat: “I like to focus on my thighs and bum| so I do a lot of squats|” Swanepoel says. Stand with feet together| arms extended| and squat| lowering two inches per count for three counts. Hold| then rise on a three count. Repeat| first with feet shoulder-width apart| then with feet together| then apart again. That’s one rep; do 10.
Leg Pulse: “The smaller the motions| the better the results|” Gelband says. Lie on left side| left arm bent under head| left leg extended| right leg perpendicular at hip. Use your glutes to pulse right leg up and down 20 times| moving it slightly toward left foot with each rep. Switch sides; repeat.
One-Two Punch: “When I punch| I use my arms and core|” Swanepoel says. Stand with feet hip-width apart| left leg just in front of right| fists at chin| elbows in. As you rotate and pivot right foot| punch right arm across body until arm is 75 percent extended. Return to start. Then throw a left hook by raising left elbow to shoulder height| arm bent 90 degrees| rotating through hips. Return to start; do 15 reps. Switch sides; repeat.
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