Train Like An Angel: Core & More With Candice Swanepoel
First stop on the road to the Victoria’s Secret Fashion Show runway? The workout—and it doesn’t have to be at the gym. Angel Candice Swanepoel stars in this do-anywhere routine, which includes five killer moves that’ll fire up your core and define your curves.
Flying T
A core challenge as you balance, this move also works your butt & legs.
· Stand on your left leg.
· Raise your right foot off the floor & bend at the hips until your upper body & straightened right leg are parallel to the floor.
· Look forward & extend your arms straight out in front of you, palms facing down.
· Bracing your core, fly your arms out to your sides at shoulder-level & then back behind you in one fluid motion. That’s one rep.
· Do this 12 times.
Plank Tuck Jumps
Core work + cardio = one killer, total-body toner.
· Begin in a diagonal plank position—your upper body out to the right & your feet together.
· Driving with your core, shift your weight into your hands & hop your feet forward, bending your knees & lifting your hips before landing softly in a crouch.
· Quickly jump your feet back out to the left, landing in a diagonal plank position. That’s one rep.
· Do this 15 times, moving continuously through your reps without pausing.
Single-Leg Squats
Upping the ante on regular squats, this move sculpts legs as stellar as a supermodel’s.
· Stand tall with feet hip-width apart & arms by your sides.
· Lower your hips into a squat position & raise your arms in front of you, parallel to the floor.
· Shift your weight into your right foot, bend your left knee & place your left ankle on your right thigh.
· Bend your right knee & lower down into a squat, maintaining form.
· Straighten your right leg & return to standing position. That’s one rep.
· Do this 15 times. Repeat all reps on the other side.
Side Kicks
Kick your way to a chiseled core—your abs & obliques go into overdrive to stabilize your body throughout the movement.
· Stand tall with feet hip-width apart, arms bent at 90° angles & hands curled in loose fists just above your shoulders.
· Shift your weight over to your right foot as you lift your left leg up & out to your side, bending your left knee.
· Straighten your left knee until your leg forms one straight line out to your side, keeping your foot flexed.
· Lower your leg back to standing position. That’s one rep.
· Do this 30 times. Repeat all reps on the other side.
Side Plank Lifts
This move is your secret to a rockin’ waistline—plus it works your shoulders & triceps too!
· Begin in a right side plank with your left arm in the air.
· Lower your right hip until it’s an inch away from the floor.
· Quickly raise it back up to the starting position, keeping your core tight & left arm up throughout the movement. That’s one rep.
· Do this 15 times. Repeat all reps on the other side.
Repeat the entire sequence 3 times.
Shop Candice’s look and discover more Angel-approved workouts here.
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