It’s no secret that the Victoria’s Secret models have AMAZING abs. And they work hard for them!
Having a flat stomach and abs will come from a combination of eating really well, and also doing a combination of cardio, full body workouts and targeted ab workouts.
As nutrition is super important, I have discussed the Victoria’s Secret diet plan in my blog post here. You cannot get abs if you are on a crappy diet.
Here are some of the workouts they use to get a flat stomach and toned abs (watch the video below!).
HOW TO CREATE YOUR OWN CIRCUIT
Choose 6 abs exercises (either from my list below, or the video of the models above)
Do them for 12-15 reps or 45-60 seconds with minimal rest.
Or you can incorporate some of these ab exercises into a cardio or full body circuit :)
I have created a workout video of me doing the exercises listed below (which you can watch at the bottom of this blog post).
WATCH THE WORKOUT VIDEO
EXERCISES
PLANKS
1. PLANK (on elbows or hands)
2. SIDE PLANK (on elbows or hands)
3. SIDE PLANK ROTATION
4. SIDE PLANK PULSE
5. HIGH LOW PLANK WITH SIDE ROTATIONS
PLANKING IS IN!
VS models, Josephine Skriver and Jasmine Tookes have their own special planking choreography (too cute!) :)
2. LYING ON BACK, LEGS AT 90 DEGREES, DROP ONE LEG AT THE TIME
3. 90 DEGREE CRUNCHES
4. CRUNCHES ON SWISS BALL
5. HORIZONTAL WOODCHOP
RUSSIAN TWIST FOR THOSE VS ABS
SLIDERS
1. HIGH PLANK ON HANDS WITH ONE FOOT ON A SLIDER (bring it up and move foot around in a circle then back to other leg)
2. SLIDER MOUNTAIN CLIMBERS
3. HIGH PLANK ON HANDS WITH BOTH HANDS ON SLIDERS (bring both feet in and together, then back out)
If you like these types of workouts, check out my other workout videos here.
HOW TO GET A MODEL LIKE BODY?
Want to look like a model? Now you can! Thanks to my FREE Train like a model video course! :)
It is a 5-day full-length video course that includes my combined knowledge on how the most gorgeous woman in the world train their body to get lean and toned!
I decided to put together this free program to help you get started on the right track. You can download it below :)
WANT MORE?
I have written separate blog posts on lower body, upper body and ab workout routines that the Victoria’s Secret models use (with lots of cool workout videos!). Also, I have done a post on their diet. And for this year’s show, I’ve done blog posts for a couple of VS gorgeous models. You can read these blog posts below!
My program is designed to help you get lean and toned without adding bulkiness :)
I’ve created three different versions of the program, one for each body type.
If you like this style of training, lower intensity resistance training, I think you’ll really enjoy my program.
I also included a complete 8-week meal plan so you can be sure your diet is on point while you’re training. Both training and diet are tailored for each body type specifically because I want you to get the best possible results :)
Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.
After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.
Her mission is to empower women and help them stay in shape in a healthy and balanced way.
Hi! These days I am in the process of weight loss and want to maintain my muscle mass but also achieve a long and narrow look. I practice yoga, pilates, and weight training. Is lifting 40-pound weight in Sumo Deadlift and HipTrust considered lightweight?
For example, in the Sumo squat, I will only lift 20 pounds to keep from getting too big.
What is the range of weights in booty exercises (like HipTrust) that are considered lightweight?
My body type is a mesomorph by the way, but with hard work, I stay kind of skinny.
What is considered lightweight lifting mostly depends on your body. I would say anything above 20 pounds is not considered lightweight but for some even 10 pounds is considered heavy.
Since you're a mesomorph, you tend to gain muscle easily which might also mean bulk up easily.
In this case, it is up to you and depends on your goal- if you feel like 20 or 40 pounds is not bulking you up and you said you wanted to maintain your current muscle mass, you can go ahead and continue with it.
However, if you at any point realize your muscles are growing bigger than you'd like them to be, stop! :)
Please let me know if there's anything else I can help you with!
I would say I am an endomorph, 38 y/o, who successfully lost over 60 lbs over the past year, (200-39) at first doing a body detox and HIIT boot camp style 4 x weejly for one month but then only by eating very low carb and calorie, and running 2x weekly. I was quite lucky that my arms and legs didn’t develop saggy skin, but instead slimmed down with slender tone especially on my upper body.
My stomach was slim but had some belly chub/skin but liveable.
Up until a month ago I was decently satisfied with my arms and legs and only concerned because I had begun consuming more alcohol and wanted to prevent weight gain in especially my stomach and butt (which I noticed had dimpled a bit–maybe I hadn’t noticed before). I started doing HIIT/Tabata bootcamp workouts 2x 1st the 1st week, which incorporate pretty much all of the exercises you describe for slender arms and legs, including cardio then 4 x week and the following Monday of the 3rd week I noticed an armpit skin bulge, as well as a back skin bulge when wearing a tube top and a halter dress and several bras, which freaked me out as I have pics in the same dress to prove that only one month ago to this day the armpit bulge wasn’t there.
And it doesn’t feel taught like muscle, but I didn’t get saggy skin before after losing weight so I don’t understand this occurrence now, and I actually lost 1-2 lbs over the month. Is it skin? Did the muscle push the fat out? I know it’s had for you to comment without seeing it, but I am confused….and frustrated because I was way less active .
I know I should’ve expected to gain muscle and thus some width, in shoulders and lats, which was naive to ignore, but I want the old arms back! Especially because I bought those new dresses and it’s tank top/bathing suit season!!
Or at least the bulge gone…is the only thing to do now to tone, or I’ll get saggy arms and bra / back fat?
I never expected this and only after I started combo cardio/strength training boot camp style one month ago!
It’s had great benefits to my abs and legs and butt (except pesky cellulite still there)
However, what kind of exercise would you recommend for my arms/bra area? Just running/ cardio? Sorry for so much detail!
The best way to lose fat from your arms is by reducing your overall body fat. We have written some good tips in this blog post on how to slim down arms so please have a read of this :)
Also, having any issues with your thyroid can cause fat storage on the back of your arms. So if the fat storage here is unusual for you, then I would see a professional to get your thyroid checked.
We know that reaching your fitness goals can be hard and that you probably have a lot of questions about how to get that lean and toned body.
We’d love to help as much as we can :) that’s why we have created our Lean Legs Program and our Lean Legs Training Club.
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs program here:
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs. Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club:
Hi! These days I am in the process of weight loss and want to maintain my muscle mass but also achieve a long and narrow look. I practice yoga, pilates, and weight training. Is lifting 40-pound weight in Sumo Deadlift and HipTrust considered lightweight?
For example, in the Sumo squat, I will only lift 20 pounds to keep from getting too big.
What is the range of weights in booty exercises (like HipTrust) that are considered lightweight?
My body type is a mesomorph by the way, but with hard work, I stay kind of skinny.
Hi lovely <3
Thanks for reaching out! :)
What is considered lightweight lifting mostly depends on your body. I would say anything above 20 pounds is not considered lightweight but for some even 10 pounds is considered heavy.
Since you're a mesomorph, you tend to gain muscle easily which might also mean bulk up easily.
In this case, it is up to you and depends on your goal- if you feel like 20 or 40 pounds is not bulking you up and you said you wanted to maintain your current muscle mass, you can go ahead and continue with it.
However, if you at any point realize your muscles are growing bigger than you'd like them to be, stop! :)
Please let me know if there's anything else I can help you with!
Love,
Sara
Hi! will these exercises bulk up my waist? Seeing as they target the obliques?
Hi lovely,
No, these exercises were designed to help you get lean and toned without bulking! :) xx
Love,
Diana
Hi Rachael
I would say I am an endomorph, 38 y/o, who successfully lost over 60 lbs over the past year, (200-39) at first doing a body detox and HIIT boot camp style 4 x weejly for one month but then only by eating very low carb and calorie, and running 2x weekly. I was quite lucky that my arms and legs didn’t develop saggy skin, but instead slimmed down with slender tone especially on my upper body.
My stomach was slim but had some belly chub/skin but liveable.
Up until a month ago I was decently satisfied with my arms and legs and only concerned because I had begun consuming more alcohol and wanted to prevent weight gain in especially my stomach and butt (which I noticed had dimpled a bit–maybe I hadn’t noticed before). I started doing HIIT/Tabata bootcamp workouts 2x 1st the 1st week, which incorporate pretty much all of the exercises you describe for slender arms and legs, including cardio then 4 x week and the following Monday of the 3rd week I noticed an armpit skin bulge, as well as a back skin bulge when wearing a tube top and a halter dress and several bras, which freaked me out as I have pics in the same dress to prove that only one month ago to this day the armpit bulge wasn’t there.
And it doesn’t feel taught like muscle, but I didn’t get saggy skin before after losing weight so I don’t understand this occurrence now, and I actually lost 1-2 lbs over the month. Is it skin? Did the muscle push the fat out? I know it’s had for you to comment without seeing it, but I am confused….and frustrated because I was way less active .
I know I should’ve expected to gain muscle and thus some width, in shoulders and lats, which was naive to ignore, but I want the old arms back! Especially because I bought those new dresses and it’s tank top/bathing suit season!!
Or at least the bulge gone…is the only thing to do now to tone, or I’ll get saggy arms and bra / back fat?
I never expected this and only after I started combo cardio/strength training boot camp style one month ago!
It’s had great benefits to my abs and legs and butt (except pesky cellulite still there)
However, what kind of exercise would you recommend for my arms/bra area? Just running/ cardio? Sorry for so much detail!
Thanks
Hi lovely,
The best way to lose fat from your arms is by reducing your overall body fat. We have written some good tips in this blog post on how to slim down arms so please have a read of this :)
https://www.rachaelattard.com/lose-fat-stubborn-areas-inner-thighs-lower-belly-hips-back-arms/
Also, having any issues with your thyroid can cause fat storage on the back of your arms. So if the fat storage here is unusual for you, then I would see a professional to get your thyroid checked.
We know that reaching your fitness goals can be hard and that you probably have a lot of questions about how to get that lean and toned body.
We’d love to help as much as we can :) that’s why we have created our Lean Legs Program and our Lean Legs Training Club.
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs program here:
https://www.rachaelattard.com/lean-legs-program/
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs. Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club:
https://www.rachaelattard.com/lean-legs-training-club-up/
Lean Legs Club support xx
What should the sets/repetitions for these exercises be?
I would perhaps choose 2 exercises from each category and then do them for 30 seconds each, 2-3 rounds :) xx