Get a Star-Worthy Middle in 3 Weeks
Get a Star-Worthy Middle in 3 Weeks
The Key: Proper Nutrition and the Right Exercises
"The key is a combination of proper nutrition plus cardio and weight-bearing exercises done at a high intensity," says Kirsch. We've broken down the workouts and eating plan so you'll have all the insider tricks Kirsch's clients like Heidi Klum have. Get started today!
Always check with your doctor before starting a new diet or workout plan.
THE PLAN• 45 minutes of cardio/light-weights four to five times per week. If you're bored with running or using the elliptical trainer, mix in jumping rope, swimming, or rowing. You can also try one of Kirsch's workouts on his Ultimate New York Body Plan DVD.
• Ab/core routine three times per week. "Perform the exercises nice and slow, and really focus on contracting each muscle," says Kirsch.
Abdominal Exercises: Week 1
GOOD MORNING WARM-UP(left)
With your feet shoulder-distance apart, hold a stability ball overhead with both hands. Keeping your back flat, abs tight and arms by your ears, bend forward from the hips until your torso creates a 90-degree angle with your lower body. Hold for 15 seconds and slowly return to starting position. Repeat 15 times.
PLANK WITH BALL (right)
With your hands on top of a stability ball, extend your legs and balance on the balls of your feet. Firm your abs and flatten your lower back. Stretch forward through the crown of your head and back through your heels. Hold for 30 seconds. Repeat two times.
Abdominal Exercises: Week 2
DOUBLE OBLIQUE CRUNCH (top)
Lie with your back on the floor, hands behind your head and legs lifted so your shins are parallel to the floor. Exhale as you crunch your knees in towards your right shoulder. Lower and repeat by alternating left and right for 20 to 30 repetitions.
LEG SCISSORS (bottom)
Sit with your legs straight and place your forearms on the floor beside you. Lean back slightly and extend your legs until they form a 45-degree angle with the floor. Scissor your legs, alternating your right leg over your left and left over your right for 30 seconds. Repeat 15 to 20 times. For an added challenge raise your arms (see picture).
Abdominal Exercises: Week 3
LOWER BACK CHALLENGE (left)
Rest your lower abs on a stability ball and place your palms on the floor. Exhale as you lift your legs until they are in line with your hips. Hold ten seconds, then open your legs wider and hold for ten seconds. Bring your legs back together, hold ten seconds, then lower. Repeat 10 times.
REVERSE OBLIQUE CRUNCH (right)
Lie on your back with a stability ball between your knees and shins. Extend your legs to form a 90-degree angle with your torso. Exhale as you curl your tailbone toward your navel and rotate your legs, bringing your left foot and knee closer to your torso, and right foot and knee farther away. Lower and repeat on the other side. Continue to alternate right and left 20 to 30 times.
- THE A, B, C, D, E AND F PLAN•No Alcohol, coffee, or soda
- NoBreads or starchy Carbs
- NoDairy unless its skim milk or fat-free Greek Yogurt
- NoExtra sweets
- NoFruits or excessive Fats (unless it's healthy Omega 3 fats like those found in salmon)
You need to energize your body with a healthy breakfast, especially if you start your day with a workout. Egg whites are a great option. If you're in a rush, opt for a protein drink. Kirsch also recommends his clients drink Thermo Bubbles (an all-natural fat-burner) 30 minutes before their workout or meal for an added metabolism boost. See below for more breakfast tips.
BONUS TIPS• Make sure to monitor your portions. You should only have one small 3 oz. can of tuna, salmon or chicken, two to three hard boiled eggs (no yoke) or 10-12 almonds.
• If you need more fuel for the day, try a salmon burger without the bun, low-fat egg salad or egg whites with mushrooms and turkey bacon.
BONUS TIPS• For more variety, try turkey meatloaf, chopped salad with chicken or turkey chili.
• Plan ahead. If you have healthy food prepared for work and at home, you'll be less likely to head to the vending machine or order unhealthy take-out.
"You should get most of the calories your body needs earlier in the day," says Kirsch. "I recommend ending your day with a protein drink, which gives your body the amino acids it needs to repair itself."