Madonna’s Trainer Shows You 5 Easy Moves For An Undeniable Body

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hard-candyWhen it comes to celeb breakups, Madonna’s split with Tracy Anderson (the star trainer who some might argue owes her career to the Material Girl) rocked our little fitness world on a Brad-and-Jen level. But we trust in Madge — whose body still looks banging at 54 — to lead us to our next workout obsession. And that’s where Nicole Winhoffer steps in.

The former Broadway dancer has been quietly training Madonna for the past three years, and now they’re teaming up to release Addicted to Sweat , a four-DVD workout you’ll be able to buy this Wednesday, September 5 from the Addicted To Sweat site.

Winhoffer took a break from traveling with Madonna on her massive MDNA tour, which finally rolls through New York City next Thursday (yes, the same night as FNO — and the VMAs...decisions, decisions), to give us a sneak peak at the toning moves Madonna does almost daily. Try them out and you’ll might just find yourself asking…Tracy who?

The move: Turned Out Towel Runs
Fold two hand towels into perfect squares and step balls of feet firmly on top (one on each square). Squat down and place hands in front of you, shoulder-width apart, with weight equally distributed between hands and feet. Draw the right leg straight back, turning the knee out to the corner of the room. Switch legs in a fast pace. This is one rep. Do three sets of 15 reps, resting for eight counts between each set.
Focus on: Keeping abs tight throughout — it’ll get you the max results and protect your back from strain.
What it works: Lower abs, obliques, inner thighs, butt, and hips. “This will shred your entire core,” says Nicole.

The move: Squeeze Inner Thighs and Swing Out
Stand firmly on a chair that is placed on a non-slick surface. Slightly bend the left leg (this will be your support leg). Squeeze the inner thighs together, then lift the right leg to the side to hip level. (The side of the thigh should extend toward the ceiling, keeping the toe pointing toward the back of the room.) Return to start. Do 32 reps, then switch sides.
Focus on: Going slow and controlling your legs, instead of using momentum to move them.
What it works: Inner thighs, outer thighs, and butt.

The move: Back Angular Tricep Lift
Standing with feet shoulder-width apart, grip the edges of your towel behind you with palms down and hands near butt. Pulling the towel apart to create resistance, lift arms up to the ceiling, keeping your right shoulder higher than the left to create a slanted line with the towel. Return to start. Do 32 reps, then repeat with left shoulder higher this time.
Focus on: Making sure you tilt your towel and keep that angle throughout — it’s what helps you hit that hard-to-reach, often-flabby underarm area.
What it works: Back of arms and upper triceps.

The move: Both Knees In
Start in same position as move as Turned Out Towel Runs (feet firmly on each towel square, hands on ground in front of you, and weight evenly distributed). Shoot both feet to the back of the room, squeezing the inner thighs and keeping the legs together, then pull knees back to starting position. That’s one rep. Do two sets of 16 reps, with an eight-count rest between each set.
Focus on: Keeping the movement controlled — and keeping your shoulders over you wrists at all times.
What it works: Front of thighs and inner thighs.

The move: Reverse Crunch Angle V
Sit on a mat with knees bent and feet on the floor. Grip the edges of your towel and hold it out in front of your chest, palms down. Pull the towel apart to create your own resistance, then lean back until your lower back is four inches from the floor. (This is your starting position.) Then, with arms straight, raise the towel until it’s in line with forehead. Twist body to the right and pulse back to center 16 times. Repeat to the left. That’s one set; do three.
Focus on: Pulling the towel apart. That tension will guarantee you hit all the muscles in your back, arms, and rib cage.
What it works: Your entire mid-section and love-handle area. Says Nicole, “This move will keep your waist cinched!”

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Photo: Courtesy of Hard Candy