Don’t hate Kate Upton because she’s beautiful and has a rockin’ body. Sure, the S.I. model, who is now starring in “The Other Woman” opening today, has great DNA, but she works hard to look like that.
Celebrity trainer and wellness expert David Kirsch reveals how he keeps Kate in tip-top shape and eating healthy!
Glam Slam: To get Kate in shape for the movie, what exercises did you have her doing? And please give us a step-by-step for each move!
David Kirsch: The idea was to step up the intensity and duration of the workouts, making it a strict cardio and sculpting boot camp that entailed body weights and resistance bands, sprinting and calisthenics, shadow and kick boxing. For Kate, she already has an amazing, very feminine body, so I just want to tighten everything up to keep her in top shape. To focus on her abs, we did planks on stability ball, stability ball knee tucks and hanging knee raises, and lots of medicine ball tosses with crunches – so she would crunch up, I would toss the ball to her, she would catch it and crunch back down. Then, on the next crunch up, she would throw the ball back to me and we would repeat.
Knee Tucks on a Stability Ball
Begin in an all-fours position with your torso on the ball and hands and feet on the floor. Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders. Once you have established your abdominal engagement, slowly walk your hands forward until your feet come off the floor. Continue walking out until the fronts of your thighs or knees are resting on the top of the ball in a plank position. Exhale and slowly bend your knees toward your chest. The ball will roll forward as your knees tuck under your torso and your hips lift toward the ceiling. Inhale and straighten your legs, rolling the ball back the plank position.
For her legs and thighs, we did single leg dead lifts, platypus walks, and reverse crossover lunges. For her arms, we did shadowboxing and more shadowboxing with light weights.
Single Leg Dead Lifts
Holding a body bar, dumbbells, medicine ball, or even a broomstick in a pinch, stand with your legs shoulder-width apart. Bend forward, hinging at the waist. Keep your knees soft and back flat. Come back to starting position. (Make it easier: If you’re feeling shaky, hold the back of a chair or the edge of a table for balance. Make it harder: If you’re feeling great, try lifting your alternate leg as you go down.)
Start in a plie squat position, with your hands behind your head and your thighs parallel to the ground. Then, waddle forward! Right foot in front of your left, stay engaged in that plie squat. Now reverse… (Make sure your knees stay out and your weight stays back in your heels throughout the movement)
Reverse Crossover Lunges to Lateral Lunge
A. Stand with your feet shoulder distance apart. Grasp a dumbbell in each hand. Extend your arms down at your sides.
B. Take a large step diagonally forward with your right foot, planting your foot at the eleven o’clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms.
C. Extend your legs, then lift your right knee and bring it in toward your chest as you lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the eight o’clock position. As you sink down into the reverse lunge, complete another biceps curl. Repeat 15 to 20 times with the right leg and then switch to lunging with the left leg, stepping forward to the one o’clock position and back to the five o’clock position.
GS: What foods did you have her eat? Avoid? Why and what were the portions?
David: She followed my ABC’s—no Alcohol, Bread, or processed Carbs, and also no sugar. She ate clean, lean protein, lots of salads and greens, and avoided everything processed. She ate small portions five times a day, roughly every three hours. Obviously, this isn’t always how she eats, but before filming, she follows it very strictly.
GS: Since she’s traveling a lot doing press, what are some tips to stay healthy/eat healthy on the road?
David: In terms of eating healthy, whenever she has a big shoot or events coming up, she keeps to a pretty strict diet of lean proteins and plenty of vegetables. Since she’s always on the go, she packs healthy snacks with protein to keep her fuller for longer. I also remind her to squeeze in a couple of different express workouts whenever she can: one for core (a quick combo of plank, side plank, oblique crunches, and mountain climbers) and another for the lower half (sumo lunge, platypus walk, single leg dead lift and reverse crossover lunge). Doing a couple of sets of each express workout either in the morning or afternoon keeps her looking and feeling great.
-- Ryan Patterson