On top of playing a badass supervillain, Margot Robbie's role in the new DC Comic movie Suicide Squad required wearing both booty shorts and taking off her shirt in one ab-bearing scene. If you caught the actress in Wolf of Wall Street you know she already started out in incredible shape, but according to her personal trainer, Andie Hecker, she seriously upped the ante to prep for this role, incorporating everything from swimming to Pilates into her routine. We chatted with Hecker, who recently opened a private fitness studio in LA where she trains her roster of A-list clients, to get the deets.
Since Hecker had just two weeks during filming to amp up Robbie's normal routine to prepare for the revealing costume she wears in much of the film, she traded in her typical hour-long workout for two- to three-hour sessions, Hecker says. The program was "very intense" and not something she'd recommend "as the norm for anyone who isn't a highly trained athlete." You've been warned!
"A typical three-hour workout day would start with 45 minutes to an hour of swimming laps—freestyle, breaststroke, butterfly, and backstroke," Hecker says. "Then midday we'd go to the gym and spend an hour doing full-body exercises on the mat and Pilates reformer toning exercises. (Psst: See our Pilates-Meets-Barre Workout for a Dancer's Body.)
"The end of the day would be another cardio blast, of jumping using the rebounder, jump rope, Bosu (to skip across and jump on and off of), and ballet jumps—the hardest jumps of the bunch," Hecker says. (We told you, it's intense!) To finish off some of her three-hours days, Robbie would end with a long stretch session, "in order to balance out all of the stress on the muscles".
While every workout involved both cardio and strength training for all-over tightening and trimming, "the one muscle group I tried to build up was the butt since it was on display in those tiny shorts," Hecker says. "I also focused on making her abs flat, working the deep (transverse) abdominals and keeping the top layer of abs from building outward," she says. "Her abs were perfect by the end of our two-week grueling push."
If there's one inspiring thing about this regimen, it's that sculpting a rock-solid body isn't as effortless as it might look on Instagram—celebs need to work their butts off too. But even if you can't spend three hours a day at the gym (because who can?), Hecker has the ballet and Pilates-inspired moves to help you rock those short-shorts with confidence. Mix them into your cardio workout for a major calorie burn, Hecker says.
Outer-Thigh Resistance Band Bridge Series
A. Start laying on your back, knees bent and feet planted flat on the floor. Loop a medium to heavy resistance band tight around the thighs, just above the knees.
B. Lift your hips up toward the ceiling in a bridge, then press your thighs against the band, bring knees back to neutral, then lower your hips halfway down. Repeat 30-40 times.
C. Hold the bridge and pulse the thighs out against the band. Repeat 40-50 times.
D. Hold the thighs out against the band and pulse up and down, focusing on a small range of motion. Repeat 40-50 times.
Single-Leg Bridge Series
A. Start laying on your back, knees bent and feet planted flat on the floor. Lift both hips up into a bridge then lift one leg up toward the ceiling, keeping your leg straight and toe pointed directly up to the ceiling.
B. Lower and lift your hips, keeping the top leg still. Maintain a big range of motion on the lowering and lifting of the hips, almost touching the floor. Repeat 30-40 times.
C. Hold the bridge and lower and raise the top leg straight down and straight back up. Repeat 30 times.
D. Hold the leg up and pulse in the bridge in a small range of motion. Repeat 40-50 times.