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Model Exercises

Jun 19, 2011 | By Miguel Cavazos
Model Exercises
Photo Credit Digital Vision./Digital Vision/Getty Images

Professional models use exercise to sculpt and maintain a physique that meets the demands of particular modeling industries. Some exercise principles are valuable for most types of modeling, while others target specific forms of physical development. Model exercises can improve your look for your career or help prepare you for entering the industry. Complement model exercises with a nutritious, well-balanced and low-fat diet that includes foods from all the major food groups.

Stretching

Flexibility exercises help improve your posing and mobility for modeling. Fitness director and fitness model Brenda Kelly stretches every muscle in her body at least twice a week. Stretching can help your body develop longer, leaner lines; prevent injuries; and help joints and tendons remain pliable for everyday activities. Perform stretching exercises after heating up your body with a 10- to 15-minute cardio activity, and hold individual stretches for 20 to 30 seconds. Alternatively, Kelly suggests improving flexibility by gradually moving deeper into a stretch for five minutes after the initial tightness wears off. Pilates and yoga are exercise programs that help increase flexibility.

Abdominal Exercises

Abdominal exercises help models develop, flatten and tone the midsection. Shoulder-to-hip abdominal exercises, such as crunches and situps, produce the most muscle activation in upper abdominal muscle fibers. Hip-to-shoulder ab exercises, such as leg raises and hanging pikes, emphasize lower abdominal muscle fibers. According to a May 2010 T-Nation article by strength and conditioning specialist Bret Contreras, hanging leg raises and swiss ball crunches are among the best exercises for your abs. Fitness trainer Jeremy Likness recommends using 15 repetitions and keeping your stomach pulled in for abdominal exercises.

Weightlifting Torso Exercises

These exercises are particularly valuable for male fitness models, because they help form a V-shaped upper body that tapers down to a narrow waistline. A broad chest and back gives off impressions of strength and masculinity. Incline and flat variations of the bench press target your pectoral muscles. Your back muscles respond best to rowing and pullup exercise movements. Shoulder presses and shrugging exercises can help you develop broad shoulders. Fitness models may use a weight that exhausts muscles within four to six repetitions to stimulate the most muscle growth. Models who train for toning and moderate muscle growth may lift in the 12 to 15 repetitions range.

Cardio and High Reps

Models who desire a leaner appearance, such as fashion models, benefit from cardio exercise and high repetition weightlifting workouts, which help boost metabolism and minimize muscle growth. In an April 2009 "Shape" magazine article, supermodel Tyra Banks reports that her favorite form of exercise is running. Victoria Secret models Adriana Lima and Candice Swanepoel toned up and burned off fat with boxing training, which involves high-intensity cardio activity. Select an amount of weight that exhausts your muscles within 20 to 25 repetitions and choose weightlifting exercises that involve multiple joint movements, such as the squat, bench press and rows.

References

Article reviewed by Leah Ann Crussell Last updated on: Jun 19, 2011

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