Celebrity trainer Ramona Braganza has been responsible for getting some of Hollywood's best bodies back into shape. Here she tells us about the "321 Baby Bulge Be Gone" workout she has done with Halle Berry since the star gave birth to daughter Nahla.
"For the first three weeks after Halle's pregnancy we trained three to four times a week for an hour each time," Ramona says. "After six weeks we trained five times a week. Since then she has been training five times a week for an hour each time. Her body is now returning back to its original strength, flexibility and endurance levels in a gentle but progressive way.
"Halle and I will work out three times a week for one hour each time," she says. "'321' means we do three cardio segments, two circuit segments and one core (stomach and abs) segment."
Check out their comprehensive workout below:
Cardio segment one:
We start with a 10 minutes warm-up either on the elliptical machine, running up and down the stairs or kickboxing. This gets the blood pumping and the heart rate up.
Strength training segment one: Circuit A
This includes three exercises done one after the other and are repeated three times. As below:
- Holding a six pound (2.7kg) ball over your head with both arms, do step-ups on a bench, starting with the right leg. Do 10 repetitions, then repeat on the left leg.
- Lying on your back on a bench do 20 chest press-ups using 12 pound (5.4kg) dumbbells.
- While lying on bench do 20 abdominal crunches and 10 leg-lifts on each leg.
Repeat circuit A three times
Cardio segment two: We do 10 minutes of kickboxing combinations.
Strength training segment two: Circuit B
Dumbell rows: bend over at the waist until your back is parallel to the floor, keep your abs in and knees bent. Hold 20 pound (9kg) weights straight down without locking the elbows. Pull the weights up until they are level with the torso. Do 10 repetitions three times.
Squats: standing with your feet waist-length apart, squat until your thighs are parallel to the floor, holding 8 pound (3.6kg) weights. As you squat lift the weights from the shoulders. Do this 20 times.
Squat thrusts: Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, then jump feet back between hands and stand up. Do 10 times.
Squat thrusts:Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, then jump feet back between hands and stand up. Do 10 times.
Repeat circuit B three times through.
Cardio segment three: 10 minutes of stair climbing or walking up a hill.
Core segment one: We do planks on the front and side. With both arms on the ground as though you're about to do push-ups, hold that position for one minute. Then lift your right arm up and turn on your right side and hold again for one minute. Turn to the left and do the same. This is great for the core which works the transverse muscle of the abdomen which supports the back and the pelvis, and tightens your waist.
Halle's diet top three
- Get moving as soon as you can, this will benefit you in every way: lose weight, get the blood flowing.
- Don't overdo it: your body has been through a lot of change with the pregnancy so progressively getting it back into shape is important. Slow and steady wins the race.
- Drink lots of water, not juice or coffee. It helps flush toxins and reduces bloating.