Fergie's hot bod — pre wedding blitz

Wednesday, June 4, 2008
Image: Getty

Fergie's trainer Natasha Kufa is responsible for getting her body into tip-top shape, and they don't work out lightly. Known to make workouts a priority in her day, Fergie sets aside a segment of time that is devoted solely to her workouts, sometimes up to two hours.

Fergie has said she trains religiously (at least six times a week) and credits walking uphill on the treadmill for 45-60 minutes per session for her figure and cellulite-free booty. She has also been known to use an elliptical trainer and never skips her workout, even when on tour!

Natasha has been training Hollywood celebrities for the last four years and has been training Fergie and her new husband; Josh Duhamel, for over two years. She says Fergie likes intense two-hour workouts, working out all the muscle groups.

"She really cares about her arms," Natasha says. "For her legs she [uses] barely any weight, so we do rubber bands for intensity, jump rope, running, and do some glutes workout. For upper body we use weights and she likes to work out with lighter weights (1.5-2.5kg dumbbells) at higher repetitions."

The two-hour intense Fergie workout:

Cardio training:We do a half-hour, three- to five-mile run or a 45-50 minute five-mile run. We don't run at a fast pace.

After that we break down the muscle groups:

Shoulders: We work the front and back of the shoulder, using 1.5kg weights. We do front raises for two minutes then side raises for two minutes, with as many repetitions as she can fit in. The key is to do a lot of them. Have a break then go overhead with straight arms.

Biceps:She does regular bicep curls using rubber bands. Stand with your feet apart , holding the handles so you do front curl with your arms very close to your chest and from there you do right arm, then left arm then both together. Do 20-25 on each arm.

Triceps:We lift a long bar on the bench as she lays back her back, for 20-25 reps. Then I get her to do as many tight push-ups as she can. It might be one, four or sometimes up to 25.

Legs and butt:We don't do weights because her legs are naturally toned but we do squats. I stand in front of her and she holds onto my wrist, arms crossed, opening her feet a bit wider than hip width apart, with feet outward, holding onto me so she can sit back all the way. This works her quads and butt muscles. We do around 15-20, in three sets. If she does a five-mile run she doesn't do a leg workout.

Yoga:We do yoga movements on the ground; she's really flexible. We do the chair pose and hold it for up to three minutes. Then we use 'warrior' one and two position for up to 2.5 minutes, holding the position to strengthen whatever leg is in the front.

Abs:We start with basic crunches and go without a break. You start adding things each time. Then we lift up her legs to a 90-degree angle. Then she does legs straight out in front, with shoulder blades off the ground. Do 20 in each variation.

Cool down: Whatever muscles you worked out, stretch them out for at least 3 minutes. Relax and get your breathing down. While lying on your back stretching out, bring your right leg towards your chest while the left is down. Swap sides. Spends 15 minutes cooling down.

Natasha's health tip for Fergie: "Apple cider vinegar is an old-fashioned remedy that a lot of people don't seem to know about. It's been used for a long time, even in medicine," Natasha says. "It helps people who have arthritis, dandruff, any colon problems, skin problems or bad breath — the list is endless. It has helped with Fergie's stomach problems. She's been on it for over a year and she doesn't go on tour without it."

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