A Playboy Playmates Guide to getting back in shape after the stay at home order.
If you are like many Americans, during the pandemic, you may have gained a few pounds. I will admit I gained more than I want to recognize. When I started hearing rumours that the stay at home order will soon be lifted I panicked, I panicked. I was the current Playboy cover model in Australia and had noticeably gained 7 lbs. I took a good hard look at my body and made a list of anything I wanted to improve.
I was always a firm believer in diet and exercise and prior to the shut down would work out for at least one hour four to five days a week. I had the luxury of always having a gym close by so I would schedule workout days ahead of time to ensure I was able to get a full-body workout throughout the week. I would warm up with 20 – 30 mins of cardio and then do focused resistance or weight training on my designated area.
Fast forward 8 weeks and I am living a very sedentary lifestyle in an apartment on the East Coast. Not being able to adequately work out took its toll on my body and started to take a toll on my mental state. I found myself getting depressed and due to the depression I had even less energy or drive to workout. One day, I decided to try and make the best of the situation and put together my own workout routine designed to work out the parts I wanted to both tone and enhance.
The one area I really wanted to target was my clavicle. While many would question why specifically I would want to enhance this odd body part, in modeling it really does make a difference. There is a refined elegance that a well-defined collar bone brings to the aesthetic of your body so I decided I would learn how to accentuate this area of my body.
Here are a few moves that helped me define my collarbone:
Chest Fly — Sit straight up. Extend arms in front of you. Bend at elbow 90 degrees. Keep arms in this position and open arms to the sides and return to the starting position. I do 20 reps 3 times.
Shoulder Shrug — Sit straight up with hands resting on your thighs. Lift up your shoulders in the same motion that you would when shrugging when you are indicating you don't know. I do 20 reps 3 times.
Shoulder Circles — Sit up straight with hands resting on your thighs. Bring shoulders to shrug position and slowly bring shoulder blades together. Return to resting position and repeat the motion and raise shoulders in front of you before returning to the upward shrug position. The shoulders will create a circle if done correctly. I do 20 reps 3 times.
The next area I wanted to focus on was my arms. My body naturally wants to gain muscle so I have to be careful with how I workout to avoid bulking up. I wanted to tone my arms without gaining additional muscle. Here are a few exercises that will slim your arms without adding unwanted bulk.
Here are a few moves that helped me slim my arms out:
Overhead Tricep Extention — Stand straight and bring hands together in front of the chest. Raise arms straight above the head and slowly bend elbows to have hands lower behind the head. Keep your tricep muscle engaged while lowering and raising. Slowly raise arms to extend straight above the head. I do 25 reps 4 times
Supermans — Lay down on a mat or towel on your stomach. Extend both arms and legs. While keeping your core tight slowly lift one arm and the alternate leg and hold for 2 seconds. Lower and repeat on the other side. I do 25 reps 4 times.
Arm Circles — Stand Straight and extend arms straight out to the sides. Going forward keep arms straight and engaged while making medium circles with arms. I do 15 reps forward and then 15 reps backward 4 times.
Lastly, I wanted to focus on gaining mass on my glutes. A nice round butt is always pleasurable to look at! The challenge with glute workouts is isolation. As a model, it is important to create lines with the body so keeping thighs thin is a big challenge. Here are some moves that specifically target the glute muscles.
Here are some moves that helped me build my glutes:
Step up — This exercise requires a step or bench. Standing straight up steps on to the step or bench and step off. Be sure to keep glutes engaged while you step. I do 25 reps on each side 4 times.
Reverse Lunge — Stand Straight with legs hips distance apart. Step backward with one foot and lower until the knees are at a 90-degree angle. Be sure to keep knees in line with your toes. Repeat on the other side. I do this 15 times on each side 4 times.
I am by no means a personal trainer and can offer no advice on any modifications for any workout moves I have mentioned. Please always consult your doctor prior to starting any workout plan. Along with that, this article is meant to accompany a regular workout routine and diet. These are simply the workouts I used to target the areas which I focus on when I am in front of the camera.
Find this article and more, visit http://www.ellievanhorne.com