The A List Workout: Gwyneth Paltrow
Image: Getty
Bazaar's fitness expert James Pisano returns with the second installment of his A List Workout. This time he's showing us how to get the enviable legs of Gwyneth Paltrow.
Part Two: Gwyneth Paltrow’s legs
Running
You need to run for at least 30 minutes, at a strong consistent pace, with your head up and shoulders back, leading with the elbows not the shoulders. Keep your abs switched on and remember to breath.
Lunge to wide squat
Step forward with your left foot, and as it meets the ground, bend the knee, drop your hips until the knee is flxed at 90 degrees, bending the back leg too, and controlling your stability. Now push your front (left) leg straight and bring the foot back to the other, standing up straight. In the same exercise, take your left foot and step out to the side, wider than your shoulders and squat, bending your knees, dropping your hips, pushing your bum back trying to keep your knees behind your toes. Make sure you bend both legs and squat centrally. Now come up and bring your feet together again. Repeat with the other leg lunging forward with the right. Aim for 10 each side. And repeat 3 times.
Spin bike sprints
Obviously you need an exercise bike for this one! Keep the seat nice and high to keep the pressure off the knees, hands firmly on the handle bars in a central position, and lean forward while switching the abs on. With a light resistance, drive the pedals down, increasing your speed to a sprint. Maintain for 30 seconds then slow your speed, bring your head up and break for 30 seconds. Now repeat this process for 45 seconds sprinting and break for 45 seconds then again, sprinting for 60 seconds and breaking or 45 seconds. Repeat this sprint program 3 times over.
Stretching
Stretching out the legs is key to keeping the muscles long. I would recommend a stretch class or Yoga as well as the below.
Quads
Stand straight, with your right hand holding on to a solid object, and grab your left ankle with your left hand, pulling it behind you and towards your glute. Keep your knees together and push your hips forward. Hold this for 15 seconds, then swap legs and repeat.
Calves
Facing a wall, put hands out in front of you, step back with your left foot onto your toes keeping the leg straight through the knee. Then with your hands up against the wall push back, driving your heel to the floor. Hold for 15 seconds then change feet over and repeat.
Hamstrings
Take a seat on the floor, with your legs straight out in front of you. Keep the leg as straight as you can through the knees and place both hands on your thighs. Now slowly slide them down towards your knees, then further to your shins, now ankles, now try and touch the back of your heels. Once here or as far as you can go, hold for 15 seconds.
Each program should be followed in full, as a complete workout, four to five times a week. Please note that if you suffer from injuries of any sort, or any heart or other health conditions, you should seek the opinion of your GP first. If you have any questions feel free to email James on: jnpisano@icloud.com
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