Taking care of your body is one of the most important elements of modeling. Models have to do a stringent workout routine as their job depends upon the way that they look. Using exercises to improve posture and stability, decrease body fat and build lean muscle are appropriate to enhance a model's confidence and booking potential.
Decrease Body Fat
High-intensity cardiovascular exercise such as running, swimming, jumping rope or cardio kickboxing are just a few of the many types of exercises that Victoria's Secret runway and editorial models do to stay lean. The best cardiovascular exercise to do is one that you enjoy and that is intense enough to get your heart rate up to 75 to 90 percent of its maximum. On a scale of zero to 10, this should feel like a six to eight. Intervals that alternate between high intensity and moderate intensity are a great way to boost your fat-burning potential and increase your endurance. It is important to do some form of cardio for at least 30 to 60 minutes on most days of the week.
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Long and Lean Muscle
Commercial and runway models don't want to get big and bulky and must make a habit of stretching daily. A stretching routine will elongate your muscles and can help to prevent injuries and falls while walking in heels or on the runway. You should stretch every major muscle group for at least one set of 20 to 30 seconds each after your workouts. Yoga is an excellent way to stretch and center your mind as well as strengthen and tone your muscles. Including props such as elastic exercise bands or yoga straps can increase the stretch and your flexibility.
Posture and Core Strength
Good posture is body language for confidence, and you cannot sell a product without confidence. Including body-weight exercises such as pushups, side planks, back extensions and bridges in your workout routine will create a strong core and keep your back from rounding while strengthening and toning your abdominals, posterior and upper body. You can also include bicycle crunches, reverse crunches, single leg raises and toe touches for your transverse abdominals and obliques. Including a variety of body-weight exercises and weights into your routine will build muscle and reduce the effect that getting older will have by keeping you toned and lean.
The Balanced Approach
Resistance training will help you look fantastic in front of the camera and on the runway. Women typically can't get huge muscles from weightlifting because they do not have as much testosterone as a man. Models should include one to three sets of 10 to 15 repetitions of eight to 12 exercises on alternating days of the week for all of the major muscle groups.
Veronica Varekova, "Sports Illustrated Swimsuit Issue" cover model, uses a variety of different strength-training routines with her personal trainer Kelvin Gary. He includes functional exercises that use your upper and lower body to increase the amount of calories burned while building muscle. Multijoint exercises such as planks with dumbbell rows and walking lunges with dumbbell shoulder presses or diagonal chops will also increase your coordination and core strength. An ideal way for runway models to challenge their balance is to use a balance board or balance on one leg while doing biceps curls, triceps extensions, squats or calf raises.
Food for Thought
A model also has to drink lots of water, eat healthy, balanced meals and snacks that are low in fat and sugar to prevent weight gain and stay lean. The less processed foods that a model eats, the better. A healthy eating regimen includes a variety of fruits and vegetables, low-fat sources of protein, low-fat dairy and starches that are low on the glycemic index. Eating well will complement your workout and complete your health and fitness routine.