Get a body like Madonna

WELL_Madonna_0206

Even Madonna, who has access to the best in diet and fitness world, has to work out to keep her body chiseled. We got our hands on a few of the moves she does to keep a fit bod — and, amazingly, they’re totally doable.

Tricep Lateral Shave – This move gets rid of back fat and bulge over the sides of a tank top or bra.

Tricep Shave 1

Tricep Shave 2

With feet hip-width apart, bend your knees and lower to a flat back with stomach engaged. Grip towel lengthwise behind the back. With palms down, raise the towel away from your butt about four inches. Your triceps should be fired, shoulders rolled back, neck long. This is starting position. Your arms will be moving laterally, continually keeping tension between the towel. Reach the towel to the left while transferring weight to the left. Then reach the towel to the right, transferring the weight to the right leg (bottom). Reach the towel to the left again, and pulse in this position two times. This equals one rep. Repeat on the other side. You want to feel the resistance and the burn through out the entire exercise. Repeat 16 times.

Kick Out With Towel Between Feet – Works lower abs and inner thighs.

“Madonna and I do this move and a version of the Kick Out almost every other day,” Winhoffer says.  This move is perfect as it requires the whole body to be involved.”

Kick Out1

Kick Out2

Sit on ground and place your towel between the inner soles of your feet, keeping knees bent. Lift feet off ground and place hands behind you for support (top). Extend your feet straight out in front of you, squeezing your inner thighs to keep the towel from falling. As you extend, you will slightly bend arms behind you (bottom). Draw feet back in to starting position. This is one rep. Repeat 32 times.

Turned-Out Towel Runs – Works lower abs, obliques, inner thighs, butt and hips

Towel Runs1

Towel Runs2
Fold two hand towels into perfect squares and step balls of feet firmly on top (one on each square). Squat down and place hands in front of you, shoulder-width apart, with weight equally distributed between hands and feet. Draw the right leg straight back, turning the knee out to the corner of the room. Switch legs in a fast pace. This is one rep. Do three sets of 15 reps, resting for eight counts between each set.
Focus on: Keeping abs tight throughout — it’ll get you the max results and protect your back from strain.

Single Leg Knee Pull In – Works low abs, hips and butt
On a slippery hard-wood or tile floor, place the ball of your left foot on top of a neatly folded towel. Crouch down and place hands firmly on floor. Cross the right leg behind the left and transfer weight evenly between upper body and left leg. Shoot the left leg back so it’s extended straight and body is in a plank position (top). Draw the knee back in to beginning position (bottom). This is one rep. Your glutes, thighs and abs should be tightened and engaged the entire time. Do 24 reps with one leg and then repeat with the other.
These moves are all part of Winhoffer’s “Addicted to Sweat” four-part DVD series, co-created by Madonna. $30, www.addictedtosweatdvd.com

WELL_MadonnaDVD_0206
What she listens to when she works out
“Music is key to our workouts. When I’m creating a new program, the music is what drives and inspires the creativity to make new movement. We listen to a wide range of music: R+B, Rap, Techno, Electro, Remix playlists by Offer Nissim and DJ Misha Skye…anything that has a great bass and beat.”

How Madonna fuels herself
“Madonna and I share the same views on food and nutrition. Food is fuel and should be eaten to give the body energy. I often find new drinks and supplements to enhance energy levels for our workouts. Supplements like ginseng extract, b-12 infused drinks, guarana gummie bears made by Loud Truck Gummies and Outburst Energy Bites which are vitamin- and taurine- infused chocolate candies. We take them only when we need a natural pick me up.  We try to stick to natural supplements to boost our energy.”

One secret to her amazing skin: Water!
“Because we are advocates for sweating, replacing our bodies with fluids and electrolytes is crucial post-workout.  Drinking lots of water is essential for hydration, muscle support, skin tone and joint mobility.”



News
Entertainment
Sports
Lifestyle
National

Dogs are capable of feeling jealousy - U.S.…

By Curtis Skinner(Reuters) - Dogs are a man's best friend, and research released on Wednesday says canines want to keep it that way.Dogs are capable…

Local

G train riders brace for five-week shutdown

G train service will be suspended between Brooklyn and Queens between Friday, July 25, and Tuesday, Sept. 2.

International

Peaches Geldof's death was drugs-related, coroner rules

LONDON (Reuters) - The death of Peaches Geldof, the daughter of musician and Band Aid founder Bob Geldof, was drugs-related, a coroner ruled on Wednesday.The…

Local

Family, supporters gather in Brooklyn for Eric Garner…

Family members gathered on Wednesday for the funeral of Eric Garner, who died shortly after police put him in a banned chokehold as they arrested him.

Going Out

Where to go drinking on National Tequila Day…

Thursday is just close enough to the end of the week to make you envision yourself already sunning on a beach towel or lounging by…

Going Out

Things to do in NYC this week: July…

Performing arts A 70’s Summer Night Friday, 6:30 p.m. The Green Building 452 Union St., Gowanus $35, 347-529-6473 Party like it’s summer in the 1970s…

Going Out

5 must-try dishes at Edible Manhattan's Good Beer

Rooting out the exotic amid the New York City bar scene is noble quest. But if you’d like to have it all come to you,…

Books

Art imitates life (almost) in David Shapiro's new…

David Shapiro talks about his book, "You're Not Much Use To Anyone."

NFL

Jerry Reese confident with Giants, skipping countdown clocks…

Last year, Giants GM Jerry Reese installed a countdown clock in the locker room to inspire Big Blue to play in their own stadium for Super Bowl XLVIII.

MLB

Brandon McCarthy finds his calling on Twitter

Yankees starter Brandon McCarthy joined Twitter three year ago for the same reason many people do: to get news quickly.

Sports

NBA great LeBron James sends 800 cupcake apologies…

By Kim PalmerCLEVELAND (Reuters) - NBA star LeBron James, whose recent return to the Cleveland Cavaliers in his home state of Ohio sparked a frenzy…

NFL

Fantasy football: Johnny Manziel could give your running…

Fantasy football: Johnny Manziel could give your running game a boost

Food

Recharge with a post-workout smoothie from Nicky Hilton

Some people can roll out of bed right as their alarm goes off. And that alarm isn’t set for 20 minutes before they have to…

Education

Colleges are increasingly embracing the concept of gender-neutral…

  Northwestern University recently made headlines after announcing that it would be installing two gender-neutral bathrooms in the university's student center. “These are two gender-open…

Career

How to prepare to interview for your dream…

    Congratulations! You landed a job interview at your dream company! A lot of hard work has gone into determining which companies to apply…

Style

The shirtdress is a summer must-have

  We love throwing on our boyfriend’s shirt and a pair of jeans (no matter how much he grumbles that it’s his turn to wear the…