Cindy Crawford: 'My belly looked like a Shar Pei puppy after giving birth'

For more than fifteen years, photographs of Cindy Crawford, a charming model from Illinois, have graced the pages of the most popular glossy magazines. But what brought her real commercial success was not her participation in advertising campaigns and fashion shows, but the release of her own video tutorials on creating a beautiful figure.

As Cindy Crawford herself said, the secret of an ideal figure lies not in natural data, but in constant work on your body and strict discipline. In the video, she demonstrates the most effective exercises that helped her own body achieve perfection.

Cindy Crawford's motto is "body work and discipline"

The secret of an ideal figure lies not in natural data, but in constant work on your body and strict discipline. (S. Crawford)

“The secret of an ideal figure” - a complete set of exercises

Why is Cindy Crawford’s “The Secret to the Perfect Figure” demonstrated, the video of which is attached to this article, so effective?

First of all, because it contains a full set of exercises for different muscle groups. Each workout begins with warming up the main muscle groups and joints, that is, a warm-up. The warm-up is done without unnecessary effort, jerking or tension - Cindy shows that all movements should be smooth, reminiscent of a dance. A sufficient length of warm-up and the inclusion of different types of exercises allows you to fully prepare the body for further work.

Many of the exercises that Cindy Crawford included in her complex subsequently began to be actively used by fitness instructors. It would not be an exaggeration to say that this training system formed the basis for a wide variety of fitness programs.

Cindy Crawford "The Secret of the Perfect Figure"

“The secret of an ideal figure lies not in natural data, but in constant work on your body and discipline” (S. Crawford)

How to make your workout more effective

Reviews indicate that to increase the effectiveness of shaping with Cindy Crawford, you need to follow a few simple rules.

1. You should start your workout with a warm-up. It will help warm up your joints and muscles and prevent sprains and injuries.
2. Movements during warm-up should be smooth. You need to perform rotational movements with your head and pelvis. It also doesn’t hurt to bend to the sides and stretch up and down.
3. To properly work out your muscles, you can alternate between doing plie exercises and squats.
4. You need to start training with a minimum level of load, increase the intensity of training gradually.
5. To make the task more challenging, use dumbbells. You can also increase the number of repetitions, but in no case should you speed up the pace of the workout.

The best proof of the effectiveness of Crawford’s “Ideal Body” program are photos of the model in her youth and now. The star looks as good as she did at 25 years old, she is slim, fit and young, full of vitality and energy, her height and weight are completely harmonious. The complex is used by many Hollywood celebrities.

Source

How to properly organize classes for this program?

First, you need to make training an integral part of your life and do it regularly, at least three times a week. On the first day, one video is worked on, then, a day later, a second one, and a day later, a third one.

Two days are left for rest, and then the training is repeated. After achieving the desired result, you can maintain your shape by regularly performing the exercises from the third video.

Secondly, you need to follow the technique of doing the exercises. The load on the muscle groups being worked in this case increases due to the fact that the exercise is performed in a certain body position. Only by carefully observing how the model works and completely repeating its movements can you get the desired result. Therefore, before starting the lesson, it is better to watch the video several times.

“The secret of an ideal figure” - watch the technique of doing the exercises

Thirdly, you need to understand that the effect will be obtained only if you complete the full complex, without skipping any exercises and without trying to perform some exercises better and giving less importance to others. This workout is meant to be one, so you have to work hard for the entire forty minutes, no matter how hard it may be.

If you think that beauty is a gift from the gods, then you are mistaken. Beauty is power, and with the help of the legendary Cindy Crawford complex, you can make your body beautiful.

You can make your body beautiful with a set of exercises

To make the program effective, you must follow three principles: regularity, correct technique and full dedication!

Advantages

Anyone can train using the Cindy Crawford system. The exercises are incredibly simple and do not require serious physical training. And if necessary, the load level can be varied, adjusting the program to suit you. “The Secret of an Ideal Figure” has the following undeniable advantages:

• Complex action. The program includes a set of exercises to work the entire body. An integrated approach allows you to obtain a more uniform load, carefully working on each problem area.
• Calm pace. The “secret of an ideal figure” is not intense circuit training that requires high-speed exercise training. Most elements in the program are performed at a slow, measured pace, which avoids overloading the body.
• A handsome coach. Agree that a pleasant picture in front of your eyes is additionally motivating. Cindy Crawford's slender body makes women train much better and better.
• Simple exercises. There are no complex elements in the program. Therefore, the activity is great for women with any physical fitness.
• Good stretch at the end. She's a hitch. This is a small set of exercises for quick muscle recovery and a smooth transition of the body from training to rest.

Interesting fact. Workouts from Cindy Crawford include exercises from aerobics, fitness and calanetics. There are also elements of Pilates.

Cindy Crawford “The Secret of a Perfect Figure” video:

And finally, the full version of the program The Secret of an Ideal Figure, containing all three parts of the program in one video.

• The first video shows how to work the muscles of the legs, thighs and buttocks, the second focuses on stretching, works the oblique and rectus abdominal muscles, and helps to form a thin waist.
• The second part of the workout contains exercises that strengthen the muscles of the legs, abdominals, or upper shoulder girdle. In each of the three parts, the emphasis is on one muscle group, and the remaining muscles are worked to a lesser extent in order to maintain their tone.
• In the third video, all muscles are worked out in an intensive mode, the training is more concentrated.

Each complex ends with stretching exercises. These exercises help reduce the likelihood of pain after training and consolidate the results.

Lesson 2

This complex consists of the following exercises:

1. Warm-up;
2. Leg stretching;
3. Exercise for the gluteal muscles;
4. Exercises that work the chest and back;
5. At the end of all exercises, you need to stretch well.

Before you begin the exercises, you need to prepare all the necessary equipment, namely a chair with a backrest, a yoga mat and a light dumbbell.

Thanks to this complex, you can easily get rid of fat deposits in the thighs.

Cindy Crawford “The Secret of the Perfect Figure”: video

Cindy Crawford “The Secret of the Ideal Figure (Part 1) - the program is ideal for beginners.

Cindy Crawford “The Secret of a Perfect Figure (Part 2) - more advanced level.

Cindy Crawford “The Secret of the Ideal Figure (all parts) - both parts of the program in one video.

“Perfect Body in 10 Minutes” is a program that can be done anywhere. It is suitable for the busiest women, as it requires only 10 minutes a day.

Program description

Before you start understanding the exercises themselves, it’s worth saying a few words about the model herself, who, even at 50 years old, continues to look better than many girls. Any model can envy Cindy's parameters:

1. Chest circumference - 86 cm;
2. Waist - 66 cm;
3. Hips - 89 cm.

Throughout her long and eventful career, she has taken part in more than 600 magazine shoots, and the supermodel is also known for being ranked 5th among the sexiest stars of the 20th century. The beautiful Cindy is recognized as the most beautiful woman in the world, and she was also a successful host of the “House of Style” program on MTV.

​Fundamental principles:

1. Accept and love absolutely everything about yourself - this is the most difficult principle that not everyone can follow.
2. Proper nutrition.
3. And most importantly - sport, sport and once again sport, which prolongs life and gets the body in shape.

Sports should not be confused with exhausting workouts until you sweat; Cindy’s classes repeatedly confirm this. At the very beginning, you will still have to work hard, but with each workout it will become easier and easier, you yourself will not notice how you get used to such activities.

Features of the exercise set

You should not pay close attention to the fact that this set of exercises was compiled back in 1992, during this significant period its effectiveness has not decreased, but it is worth noting that some women began to perform the set of exercises from the moment of its creation and continue to practice it until Until now, their physical fitness is at a high level, which again confirms that the effectiveness of these exercises is very high.

In addition, many famous models and stars practice these exercises. As previously mentioned, the lessons for the model were compiled by the famous trainer Radu and that is why they are so perfect.

This complex includes strength exercises with various elements of aerobics, fitness and callanetics , and also includes elements of cardio training and Pilates. The main advantage is that you do not need any special simulators or devices to perform the exercises. Cindy Crawford workouts take up a minimum of your precious time and can be easily done at home.

Another advantage is that the video training will take place in the company of the star herself, because she is the one who performs all the actions together with you, and this, you see, is not the worst company for playing sports!

Let's move on directly to the complex itself, it consists of 3 different workouts, 2 complexes, namely the second and third are “full-fledged”, you will have to spend about 40-45 minutes to complete each of them. The very first part will take only 10 minutes of your free time. Just 10 minutes and you will become the owner of the same beautiful body as this famous model - it really sounds impressive! But it really works.

You should start the complex with that very first ten minutes, and when your body adapts to new loads, you should begin to gradually include workouts number 2 and 3. After passing this stage, experts recommend alternating them as desired.

Attention! Programs 1 and 2 should not be done at once on the same day, and a 10-minute workout is only suitable for those who have just started exercising according to the video Cindy Crawford's ideal figure or for those ladies who have absolutely no time for the duration of exercise.

“New Transformation” technique from Cindy Crawford

The technique is designed for a gentle and careful approach to the figure after childbirth. After the serious stress that the body has experienced during the entire period of pregnancy and childbirth, you need to gradually return to the usual rut of life. Cindy has developed a method for effective weight loss after bearing and giving birth to a child using her own experience using a gentle scheme that will help you create a slim and beautiful figure and introduce yourself to a sporting life.

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recovery after childbirth Cindy Crawford

It seems that enough time has passed since the birth, and the baby is already on complementary feeding, and there is no need to eat intensely to produce a large amount of milk, and life has returned to its usual rut. But there is one small BUT that remains, which gnaws and torments: how to restore your figure after childbirth? Where is the flat stomach, thin waist, slender silhouette? Where can I get the strength, time, desire to take care of myself and return to my former forms? If you let your body take its course, then it will be more difficult to recover quickly. You need to start right now, while the process is not yet launched and motivation is strong. In addition, the choice of means to restore your figure after childbirth is simply huge: the services of a cosmetologist, a gym, classes in a fitness club, in a swimming pool or at home. Choose what suits you and go ahead. It seemed easier - to study at home? And you don’t have to go anywhere, and it’s easy to adjust to your child’s routine, and you can change the workout at your discretion! But it’s not so easy to organize yourself. There are always more important and urgent things to do, and then a friend dropped by for tea with a cake, the child refused to sleep for the required 2 hours, and the start of the struggle for a beautiful figure after childbirth is being postponed and postponed. Although nothing complicated is expected in the process itself. The main thing is not to be lazy and exercise regularly. The approach to doing the exercises is simple: you just need to repeat the exercises and not think about anything or think about what you want. No self-hypnosis or persuading yourself like “my figure is recovering, my stomach is flat, very flat, etc.” There is no need for any diet, unless, of course, you consider the rule of not overeating as a diet. You will somehow allocate 15-20 minutes a day to perform a dozen or two fairly effective exercises for a beautiful figure after childbirth . I took the liberty, dear mothers, to make a selection of the most effective, from my point of view, exercises against cellulite, sagging belly, full hips, which will give you excellent results in just 2 weeks. And you will understand that a figure after childbirth ! Just remember the most important thing! Have you already forgotten? The main thing is not to be lazy and exercise regularly! Well, at least 3 times a week.

Exercises to restore your figure after childbirth

My set of exercises yoga, fitness, and bodyflex . However, it doesn’t matter what we do, it is important that there be a result. Try it, then tell me. You don't have to do all the exercises at once. You can alternate or try them all and choose your favorite ones.

a little warm-up won’t hurt - just jump, dance or run in place for just 5 minutes. The muscles need to be warmed up a little. You can run around the house with a rag or mop or to the nearest store to buy bread. This will do too. Or go crazy with the kids.

2. Now do the exercises while standing. Stand with your back to the wall, place your feet shoulder-width apart. Now slide your back along the wall and squat so that your knees form a right angle. Stay in this position for as long as you can. At this time, you can watch how children build a house from blocks and give them valuable architectural advice.

3. I.p. – stand straight, feet shoulder-width apart. Squat down with your buttocks back, but not lower than your knees. Place your hands behind your head, elbows pointing to the sides. Tighten and tighten your abdominal muscles. Now in this position, walk forward, pushing your heels off the floor. Do not take too wide steps if your knees are weak.

4. This exercise was recommended by Jennifer Lopez . Maybe you too want a figure like hers. Place your feet shoulder-width apart and squat, pushing your buttocks back - as if sitting on a chair. Then straighten up and rise onto your tiptoes at the same time.

5. I.p. – standing, legs together. Take a wide step to the side with your right foot, squat on both legs, evenly distributing your body weight. Keep your back straight and extend your arms straight forward. Perform 10-15 times, then repeat on the other leg.

6. Stand up straight. Straighten one leg at the knee and move it back. Bend the other leg at the knee. Lean forward and place both hands on your knee. Keep your back straight. Freeze for 20 seconds. Repeat several times. Do the same on the other leg.

But I spotted these few exercises from Cindy Crawford in her postpartum recovery program:

7. Now lie on the floor, on your back, bend your knees, place your feet at a distance of 15 centimeters from each other. The arms are extended along the body. Raise your bent left leg up. Now, tensing your abdominal and buttock muscles, lift your pelvis off the floor. The hands, the foot of the right leg, the head and shoulders rest on the floor. Freeze for 10 seconds and lower yourself. Repeat 10-15 times on each leg..

8. Lying on your back, place the foot of one leg on the knee of the other, rest your heel on the edge of the sofa or chair. Raise and lower your pelvis 10-15 times. Change your leg.

9. Lying on your back, place your left leg on your right knee. Pull your right thigh to your chest with both hands and hold for 20 seconds. Your back should be pressed to the floor. Repeat with the other leg.

Now let's move on to abdominal exercises.

10. The best exercise for pumping up the upper abs is crunches. I recommend doing them this way: we naturally lie on our backs, and place our legs bent at the knees at right angles on the sofa. And from this position we twist, like a tube of toothpaste, slowly and thoroughly. We first lift the head off the floor, then the neck, then the upper back. We reach the peak point and freeze for a couple of seconds, now we go down. Your hands can be placed behind your head or crossed over your chest. And don’t mess around, otherwise you’ll spoil the whole effect!

11. We don’t change the pose, but now we pump up the lower abs. Only this time we will lift the pelvis off the floor and try to pull it closer to the chest. The lower back is pressed to the floor. If it doesn’t press well, place a towel cushion under your back.

12. A great exercise for the abs is lifting your legs from a sitting position, placing your hands on the floor behind you. Legs slightly bent at the knees.

13. Now we work the entire abdominal press. We lie down in the classic pose on our back with bent knees. Stretch your hands towards the ceiling, head lies on the floor. We take a deep breath, exhale, hold our breath, pull in our stomach with all our might and lift our head and shoulders off the floor. We stretch forward and upward, looking with interest at that cobweb on the ceiling.

Hold on as long as you can, lower yourself smoothly and inhale. It will feel better in a couple of days.

14. “ Tandem ” is an excellent exercise for the oblique abdominal muscles. We lie on our backs, lock our hands behind our heads, and raise our straight legs up 45 degrees above the floor surface. Now we bend our legs one by one, pulling the elbow of the opposite hand towards the knee.

15. “ Spring ” will help thin your waist in a matter of days. Lying on your side, bend your knees and, leaning on your elbow, lift your pelvis off the floor. A nuance: bend your free arm at the elbow and place it behind your head.

16. And now my favorite “ cat ”. Such a simple exercise, familiar to everyone since childhood, helps us so much both during pregnancy and after childbirth. We get on all fours, looking forward. As you inhale, bend your back and look up. Exhale, round your back, lower your chin, hold your breath and draw in your stomach. Let's keep it. Then inhale, relax and repeat from the beginning.

17. The well-known “ birch tree ” (in yoga “sarvangasana”) will perfectly tighten the abdominal muscles and relieve stress on the spine. Stretch your feet upward, stretching your back and aligning your spine in one line.

18. Now, without leaving the “ birch tree ,” we lower our legs behind our heads and place our feet on the floor. This is the " plough " (Halasana). Breathe deeply and fully. An indispensable asana for your back and spine. Do it every day! (better in combination with exercises 17 to 19)

19. After the “plow” we move on to stretching the abdominal muscles . This is what will give us a flat stomach under low-waisted jeans. Yoga again! Snake pose - bhujangasana . Lie on your stomach, palms near your shoulders, pubic bone pressed firmly to the floor. Slowly straighten your elbows and stretch the back of your head back, arching your back. The buttocks are very tense.

Here is your maximum program for shaping your figure after childbirth .
You can add or lighten it at your discretion. You can perform the exercises as early as 6 weeks after a natural birth and no earlier than 2 months after a cesarean section. Wishing you flat tummies and a stunning silhouette! Original article on the Yoga Mom blog

Dream figure in 10 minutes

At the peak of her career, the supermodel releases a course of sports video lessons with the loud title “The Secret of the Ideal Figure,” consisting of 3 parts: 2 long workouts of 40 minutes each and a 10-minute express workout for every day. This training program immediately became extremely popular. The beautiful Cindy Crawford, vigorously performing exercises, motivated to exercise and lead a healthy lifestyle.

Every woman dreams of an ideal figure , but in the modern rhythm of life she practically does not have time to visit the gym.

Home workouts are an ideal solution, because they do not require a strict schedule; you can practice at home in front of the monitor at any convenient time. The advantage of such training over classes in the gym is also that you can exercise in a calm home environment, without being distracted by strangers. Exercises can also be done outdoors. They do not require special expensive exercise equipment, and most importantly, they allow you not only to save time, but also money on a gym membership.

Losing weight is harmful to the skin

On days when I feel a sense of self-doubt, I remind myself of what Avedon once said to me after I lost a couple of pounds. He said he liked my face better when I wasn't so skinny. At the time, I was doing a lot of cover shoots and cosmetics ads, so he advised me not to become completely skinny.

Later, when I started collaborating with Dr. Sebagh in an advertisement for his line of cosmetics called Meaningful Beauty, he gave me similar advice - he advised me to choose some kind of average weight - not the smallest I've ever had, but not the largest - and try to stick to it, because It harms the skin when it constantly stretches and contracts again. His approach to diet also helped me learn to accept my body as it is.

I believe that when you take control of your body through exercise, that physical activity helps you to love it.

After having children, I began to have a new attitude towards the capabilities of the body. My height is still 176 centimeters (unless, of course, I have already begun to shrink from old age), and I weigh around 61–64 kilograms. I'm lucky to be healthy and can still do most of the things I love—running races with my kids, hiking, swimming in the ocean.

Cindy Crawford also advises following certain dietary rules:

• Industrially processed foods should be excluded from the diet. The daily menu should include natural food.
• The menu should include chicken meat; it stimulates the production of seratonin, which is responsible for a good mood.
• Follow a meal schedule. Skipping the main lunch or dinner will provoke a quick snack. Most often these are sweets or unhealthy foods.
• There should be more vegetables in the diet than other foods.
• A single serving should be the size of your palm.
• You don't have to give up your favorite food altogether. You can eat everything, but only a little.
• Red meat should be eaten no more than 3 times a week. Eat fish more often.
• Eat seeds and nuts more often, try replacing cakes and cookies with them.
• If possible, replace butter with sunflower or olive oil.
• Depending on whether you are breastfeeding, you should include the following foods in your diet: white wine, soy sauce, garlic and ginger.

Cindy Crawford's training system, combined with proper nutrition, allowed her to quickly regain her slim figure after giving birth. This combination of sports activity and diet has an excellent fat burning effect.

Tips for the “New Transformation” method from Cindy Crawford

1. The most important advice is to consult a doctor. The recovery process of each body is individual and consultation with a specialist will not harm you, but will only help in your endeavors.
2. Do not take big peaks at once, do all the exercises gradually, and the result will not be long in coming.
3. Listen to your body and exercise in moderation for your body.
4. You can’t “go on a diet” right away, you can harm your health.
5. You must wear special shoes to avoid harming your joints and tendons. As for the first part, you can do it barefoot.
6. The results are already visible after two months of intensive training at home using the “ New Transformation ” method.

To practice using the “New Reincarnation” method you will need:

1. Rug. Many physical exercises should be performed lying on the floor according to the Cindy Crawford method.
2. An ordinary chair. The star very often uses stool in her weight loss routines.
3. Dumbbells. They are necessary for Cindy's program. You need to start with 0.5 kg and gradually increase the load. But suddenly, if you don’t have dumbbells, you can easily replace them with plastic bottles with liquid.
4. Card deck. In the third part, Cindy crouches for each card individually. (54 cards)