Source:popsugar.com

Selena Gomez’s Trainer Revealed her Secret for a Perfectly Toned Body

While all the gyms and studios are closed during self-isolation, it does not mean that you can’t get some sweat on.

Now is the perfect time to get a workout that is approved by Selena Gomez herself.

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Her trainer, Shannon Nadj, showed us a 15-move pilates sequence, which can easily be done at home, no equipment needed.

Carefully follow her two videos in which she demonstrates a great 30-minute workout.

If you like these moves, then you can check out Nadj’s studio, Hot Pilates, when things get normal again, of course.

Go grab your fitness leggings and start!

You do 10 reps of each movement and then repeat the entire sequence 3 times.

  1. Cat-Cow Warm-Up

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On all fours, position your shoulder over the wrists and your hips over your knees.

Then inhale up into the spine as you arch your back, lift your chin and chest, and gaze upwards.

  1. Fire Hydrant + Leg Extension

On all fours, stack the shoulder over the wrist and bend your other shoulder. Square off your hips.

Lift one leg hip-high, then extend and stretch it back. Keep the abs pulled in and isolate your glutes.

  1. Single Leg Pelvic Lift on Toes

While you lie on your back, raise one leg up and place the toes on the floor, while keeping your shoulders down.

Keep the pelvis square while using your glutes to lift and lower.

  1. Ab Crunch Toe Tap

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You should initiate this move from the center core. While lying on your back, place the hands behind the head with elbows wide and lengthen the back of your neck.

Then curl your head up, lift the legs into table-top and squeeze them together. Lower and lift your head and legs together.

  1. Ab Twist Straight Leg

Scoop the abs while lifting and stretching one leg up as the opposite arm reaches the toes.

  1. Side Plank Hip Dip With Twist

Stack the shoulder over the wrists. Keep the neck long and hips square. Lower your hips and exhale as you twist your torso.

  1. Kneeling Chest Expansion

Kneel tall, and stack the shoulders over the hips.

Reach your arms shoulder-height while hinging back. While working your arms and shoulders, open the chest wide as you come back up.

  1. Lunge Stretch

Source:verywellfit.com

Step forward, and keep your knee over the ankle. Stretch the opposite arm up and also stretch the front of your body and hips. Keep the abs scooped in and the shoulders down.

  1. Double Squat Jump

Stack the shoulders over the hips and knees over your ankles. Don’t forget to land lightly when you jump.

Keep the abs scooped in and isolate the glutes for a total of 10 jumps.

  1. Ski Squat

Stabilize your standing foot and then sit into a deep squat. The opposite leg should reach out and in.

Keep the hips square, and abs scooped while placing weight in your standing heel. Try not to bounce and try to keep your shoulders back and down.


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