Whether she's heating up the small screen on the CW smash The Vampire Diaries or winning the red carpet at the latest big Hollywood event, Nina Dobrev knows how to flaunt her figure.
As a former competitive gymnast, the 24-year-old actress is super strong with a healthy attitude to match. “When I work out, I feel happy, confident, and accomplished,” she told Seventeen Magazine.
So how exactly does she get that body? Surfing, spinning, and hot yoga come into play. Plus, she gets expertly trained by Steve Moyer of The Moyer Method. Read on to find out what workouts he prescribes.
SHAPE: What type of training are you doing with Nina?
Steve Moyer (SM): We focus on core work and all-around fitness: strength, coordination, balance, flexibility, and endurance. Workouts with any client of mine are typically one hour.
SHAPE: Did Nina have any specific fitness goals when you started working together?
SM: She wanted to focus on core work. When Nina came to me, she was already in fantastic shape. I merely gave her some helpful tips on things she could do on her own, both with fitness and with eating.
SHAPE: What is she like to train with?
SM: Devoted, focused, self-motivated. It sounds so cliché, but she truly is a pleasure to work with because she has such a warm personality and works so hard when we're together.
SHAPE: What type of nutritional plan do you recommend for her?
SM: She has sampled my meal delivery service, MoyerMeals, and is a fan of our Superfood Protein Balls. I stress a diet that is balanced. It's not no-carb or low-carb; it's correct-carb (for all I know, I coined this term). Very few processed foods. Lots of vegetables. No diet should be too restrictive. For all the people out there against calorie counting, you really can't progress in your knowledge of nutrition until you understand your body's relationship to calories. It's calorie awareness, not calorie counting.
Want to achieve a tighter midsection and more shapely legs, just like Nina? Moyer shared an exercise routine that will have you looking super strong, super fit, and bikini-ready in no time. Check it out on the next page!
Steve Moyer's Triple-Threat Workout
You’ll need: A medicine ball and exercise mat.
How it works: These exercises are excellent for tightening the inner and outer thighs, butt, and core (three common "trouble zones" for women). Do 1 set of each exercise back to back, with no rest between moves. Unless otherwise noted, complete as many reps as you can with proper form (or for up to 60 seconds).
1. Basic Lunges: Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee isn't pushed too far beyond your ankle and your back knee doesn't touch the floor. Press through front heel to push back up to the starting position. Repeat on the other side.
2. Jumping Lunges: Step forward with your left leg. Explosively push off left foot to jump up, raising arms overhead. Land with both feet together. Repeat on opposite leg.
3. Walking Lunges: Consider this a basic lunge with a major boost. Instead of going back to the starting position, you’ll step forward and repeat the move with a different leg, and continue walking forward, alternating legs. Add dumbbells to work those biceps too!
4. Reverse Lunges: This is similar to the basic lunge but you step back instead of forward.
5. Squats: Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles. Roll shoulders back and down away from the ears. Extend arms straight out from shoulders, palms facing down. Initiate movement by inhaling into the belly and unlocking the hips, slightly bringing them back. Keep sending hips back as knees begin to bend. Keep chest and shoulders upright and spine neutral during the entire movement. Let hips squat lower than knees, if comfortable. Engage the core, and exhale while driving through the heels to return to standing. Imagine the feet are spreading the floor (the left foot to the left, right foot to the right) without actually moving the feet.
6. Medicine Ball Walk: Place a medicine ball between ankles. Squeeze thighs so that the ball stays off the ground. Take very short steps, keeping feet parallel as if they were on two tracks. Maintain this form and reverse (walking backwards). Again, the toes never bow in or out, feet stay parallel to each other. Feel it in your inner thighs and abs. (For a visual how-to of this exercise, check out this video)
Training tip: To step it up a notch, try sprinting or jumping rope in between sets. Get ready to really feel the burn and sweat off those calories!
1. Plank Pushups: Lie facedown on the floor on your stomach. Lift your body off the floor so that you're resting on your forearms and toes, elbows should be bent at 90 degrees. Hold your body in a straight position as you push up into full plank, one hand at a time. Tighten the abdominal muscles and hold this position for 30 seconds to 1 minute. Lower into a pushup by bending elbows to 90 degrees. Keep abdominal muscles tight throughout. Elbows should be close to the sides of body as you lower until chest hits the floor. Inhale as you lift yourself up by straightening arms to resume full plank position. Pause briefly at the top (1-2 seconds) before lowering down into pushup position again. Repeat for 10 to 15 repetitions or until you reach fatigue.
2. Plank Reaches: From full plank position, lift right arm and extend it forward at shoulder height as you lift left leg behind you so that it’s parallel to floor, toes pointed. Hold for 10 counts, then lower to return to plank. Switch sides and repeat.
3. Side Planks: Prop yourself up on right forearm so that you make a straight line from head to heels. Elbow should be directly below shoulder, abdominals gently contracted. Keep hips lifted off the floor and square and your neck in line with spine. Hold 20 to 40 seconds and lower. Repeat on the other side. Do 2 or 3 reps per side.
For additional info on The Moyer Method, check out the Facebook page and follow Steve Moyer on Twitter.
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