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
Local

Mayor pledges lower greenhouse gas emissions from New…

Just hours before the start of the People’s Climate March on Sunday, and two days ahead of the United Nations Climate Summit, Mayor Bill de…

National

The best places to see the Northern Lights…

A large solar storm hit the Earth's atmosphere and will tonight illuminate the skies with aurora borealis -- also known as the Northern Lights.

Local

Police officer killed Sunday morning Bronx crash, 8…

One NYPD police officer was killed and eight other officers were injured early Sunday morning when the van they were traveling in crashed  in the…

National

Pennsylvania police shooter manhunt near home of suspect's…

A police manhunt intensified on Friday for the gunman who killed an officer and wounded another in an ambush at a Pennsylvania police barracks a week ago.

Television

'How to Get Away with' mischaracterizing Shondra Rhimes

Shonda Rhimes read Alessandra Stanley's New York Times piece about her being "an angry black woman" and "a romance writer" and it did not sit well with her.

Gossip

New nude celebrity selfies leak … and Clay…

A new batch of nude selfies of Rihanna, Kim Kardashian, Vanessa Hudgens, Lake Bell and Avril Lavigne hit the web and Clay Aiken has something to say!

Television

James Spader's route to villainy on "The Blacklist"

In honor of the second season premiere of "The Blacklist" tonight, where James Spader plays good guy/bad guy Raymond “Red” Reddington, it’s a good time to look back at Spader’s…

Television

True Detective

NFL

Jay Cutler takes Marc Trestman's coaching to heart

While Jay Cutler turned to an autobiography on the man who would be his head coach, Trestman had personal experience with the player.

NFL

Jets vs. Bears: 3 things to watch

Jets fans likely chalked up Monday's matchup with the Bears as a loss when the NFL schedule came out. But given their team's play so…

NFL

Rashad Jennings carries Giants in first win this…

Rashad Jennings, who came to New York from Oakland last year, by way of Jacksonville, was highly coveted this offseason by general manager Jerry Reese.

NFL

3 things we learned as Giants pick up…

The Giants picked up their first win of the season over the Texans.

Career

Here's how to make the most of visit…

You’re primped, you’re looking polished, you’re prepared with a stack of resumes. Job fair hunters, unite! There are a few things to keep in mind…

Education

Learn how to study effectively and stop cramming…

Picture this: It’s midterm week, and college students everywhere are trying to frantically memorize all of the math formulas, political theories and historical facts that…

Parenting

How motherhood inspired Bethenny Frankel's new book

Bethenny Frankel's new children's book is about how her daughter and dog didn't always get alone.

Parenting

A sneaky way to serve kids fruits and…

"My First Juices and Smoothies" gives smoothie recipes for kids.