She’s a supermodel and mother of four, and she looks as great as ever. Two months after having her second child, Heidi Klum was even able to walk the runway in a Victoria’s Secret fashion show. So how does Klum balance being a mother and maintaining a totally toned body? With some creative exercise, healthy eating, and the help of trainer David Kirsch.
Here’s a workout, Kirsch explains to Fitness, that is guaranteed to help you slim down and tone you all over. It’s also really simple, making it easy to stick with. Do 30 minutes of cardio three times a week and incorporate light weights twice a week. But to have abs and glutes that resemble Klum’s, give one of these workouts a try.
- Lie face up holding a stability ball with your arms extended over your head.
- Raise your arms and legs to meet over your abs and place the ball between our ankles.
- Repeat the movement, taking the ball into your hands.
- Do three sets of 10, three times a week.
- With your feet wider than shoulder-width apart, bend your knees past 90 degrees.
- Stand and kick your right leg to the side at hip height.
- Repeat on the left side.
- Do 30 reps three times a week.
As a busy mother of four, Klum also has to get a little bit creative when it comes to her workouts. “Sometimes I jump on the trampoline with my kids or take a hike with my dogs in the canyon by my house. Sometimes I run for 30 minutes on my treadmill, but I prefer to be outdoors. When I’m traveling, it could be doing a few sit-ups in my hotel room before I head to work,” she told Glamour.
A workout Klum can count on to be fun? Dancing around the house with her kids. It teaches her kids the value of being active, while allowing her to get in some heart-pounding cardio.
Want to participate in a workout/play time with your kids? Try “Ring Around the Rosy,” Kirsch tells InStyle.
Have everyone hold hands as you walk, skip or run in a circle and sing, “ring around the rosy, pocket full of posies, ashes, ashes, we all fall down.” When you say, “we all fall down,” do a knee bend or squat. Get up and repeat until your children are ready to move on to something else. If the game continues for long enough where you can’t do another squat, try falling down and rolling around. It’ll seem entertaining to your kids and is a great way to burn a few more calories.
“To get in mental shape you need to start thinking about nutrition. Get immersed in that healthy living mindset of eating right,” Kirsch explained to InStyle.
Carbs are fine, as long as they’re the right kind. Focus on eating lentils, beans, quinoa and brown rice, paired with vegetables and lean meats, such as chicken and fish.
Smoothies are another key part of Klum’s diets, and a great way to get in some extra fruit and vegetable servings. To start the day out with extra nutrients and a boost of energy, Klum and her kids have a breakfast smoothie. Try one of these Fitness-inspired recipes to kick-start your day.
Honeydew-Kiwi Fruit Smoothie
You’ll need two cups of cubed honeydew; one small Granny Smith apple that’s peeled, cored and cut up; one kiwi fruit, peeled and cut up; two to three tablespoons of sugar; one tablespoon of lemon juice; one cup of ice cubes; and honeydew and/or kiwifruit slices. In a blender, combine honeydew, apple, kiwifruit, sugar, and lemon juice. Cover and blend until smooth. Add ice cubes. Cover and blend until cubes are crushed and mixture is slushy. Garnish with additional honeydew and/or kiwifruit slices.
You’ll need three-fourths cups of calcium and vitamin D-fortified soy milk, four canned apricot halves that are packed in juice, two tablespoons of orange juice concentrate, two tablespoons of toasted wheat germ, a small amount of your choice of nuts, and one banana. In a blender or food processor, blend all of your ingredients together.
Klum’s secrets to success
1. Pretend it’s bikini season all year. Make healthy, conscious decisions year-round so you can maintain a body that looks and feels great, she told Glamour. “My favorite workout is a long run along the Westside Highway, which stretches along the Hudson River in New York City … it’s a beautiful path, and you always feel surrounded by such an amazing community.”
2. Work out with a friend. It’s harder to skip a workout when you’ve made plans with someone. It’s a great way to get yourself to wake up for that early morning exercise class you always seem to miss.
3. Set goals. Klum told Glamour that this was a great way for her to push herself to run. She suggests alternating between running and walking when you’re first starting out, or pushing yourself to run one house, or one block, farther each day.
4. Don’t deprive yourself. Part of living a healthy lifestyle is treating yourself once in a while. “If I want a cheeseburger, I am not only going to eat that cheeseburger, but I’m going to enjoy that cheeseburger,” Klum told Glamour.