Nicole Scherzinger’s 5 Moves to Firm Arms & Abs
Get Nicole Scherzinger’s Moves
She may be sitting at a judge’s table a lot of the time instead of dancing on stage, but Nicole Scherzinger hasn’t used that as an excuse to take it easy at the gym. She works out four times a week, doing a mix of strength moves and cardio with Adam Ernster, her Beverly Hills–based trainer. Nicole loves wearing slinky, strapless dresses that show off her buff upper body, so Ernster created these toners to sculpt the abs, shoulders, arms, and back—in as little as 10 minutes. Follow this plan for a month and your body will get top billing too!
How it works:
Three times a week, do 2 or 3 sets of each move in order without resting in between.
A 4- to 8-pound weighted ball, two valslides or small towels, and a resistance tube.
Hold a weighted ball with both hands in front of hips, and stand with feet wider than shoulders, knees slightly bent. Rotate shoulders to the left, bringing ball outside left hip [A].
Twist torso to the right as you raise ball up at a diagonal to the right [B]. Return to starting position. Do 12 to 15 reps, then switch sides to complete set.
WORKS CORE AND SHOULDERS
Get in plank position with hands on Valslides or towels. Press left hand down as you slowly slide it forward [shown]. Return to starting position and repeat on right side to complete 1 rep. Do 10 reps. (If this move is too challenging, try it with your knees on the ground.)
Lie faceup with legs extended toward ceiling, feet flexed and arms at sides. Raise hips [A]; lower to starting position. Do 10 reps.
Next, place hands behind head and bend knees 90 degrees. Curl knees toward chest [B]; lower to starting position. Do 10 reps. Last, place feet on floor and extend arms straight up from chest.
Raise head and shoulders [c]; lower. Do 10 reps.
WORKS: BICPES AND CORE
Anchor a resistance tube around a high object (or in a doorjamb with the door closed) and stand facing it with feet hip-width apart, knees slightly bent. Hold a handle in each hand at shoulder height in front of you, palms facing up (tube should be taut). Bend elbows, curling hands toward head [shown], then extend arms to starting position. Do 12 to 15 reps.
WORKS: TRICEPS AND CORE
Stand facing away from the resistance tube with feet shoulder-width apart. Hold a handle in each hand outside ears, elbows bent and palms facing up. Lean forward slightly (band should be taut). Extend arms [shown], then bend elbows again. Do 12 to 15 reps.