Dancing On Ice Star Vanessa Bauer Shares Swimsuit Recap of 2023

1. Ab Routine

Bauer works hard to get her incredible abs. “You can train your abs three hours a day and still not see results if you’re not eating the right things,” she tells Best Health. “Before abs can become visible, you need to burn fat by doing cardio. In addition to your normal workout, always add 10-minutes of a variation of ab exercises. Do this every day and you will see results!”

2. Her Daily Routine

Bauer always starts her day with a bowl of healthy oats for energy. “When I am in a show contract like the CNE where we have shows every day, I tend to use the show, the warm up and the cool down as my workout,” she tells Best Health. “Other than that, I listen to what my body needs—and mostly it screams: give me some yoga and stretching. On a typical day, I’ll wake up at 9 am and have a big glass of water before I go into a stretching and meditation session. After breakfast, depending on what I have on my agenda, I do some work. Then, in the evening, I’ll go to the gym for a half-hour of cardio and an hour of body weight and resistance training. And usually, I’ll finish with a cool down of stretching for 20 minutes.”

3. Learning to Roller Skate

Bauer learned to roller skate during the pandemic lockdowns. “I am not usually a very emotional person, but at the start of lockdown I was crying a lot,” she tells The Telegraph. “Ice rinks everywhere had closed and I usually skate every single day because I am so passionate about it. I headed home to Berlin and I was very depressed for at least the first two weeks or so of the lockdown. But then I got sent my new roller boots that mimic ice-skating even off the ice. They feel so much like ice skating. It was such a cool side hobby to learn during this lockdown and now my off-ice skating looks just as graceful as my ice skating. I can do most of the things I would do on the ice outside on the street.”

4. Yoga and Running

Bauer recommends roller skating to all her ice skating peers. “I think any other ice-skaters missing their sport should get a pair of off-ice skates, they are great fun. To be ready to get back on the ice after lockdown, skaters have to do a lot,” she tells The Telegraph. “You have to do home workouts and go running, because until you go back on the ice you do not realize how much of a workout ice skating is. The minute you are not skating, you realize an hour on the ice just burns so much energy. I’m also a personal trainer and yoga teacher, so I do a lot of home workouts.”

5. Ice Skating Health Benefits

Bauer’s job is a workout in itself. "Ice skating is an activity where you work almost every major muscle group with an emphasis on the lower body and core (abdominal) muscles," says M. Kathryn Steiner, MD, for the New England Baptist Hospital. "Maintaining your balance as you work yourself across the ice is a great challenge that engages your core and builds stability through the legs. Skating is a low impact activity, which causes less stress on the joints, in comparison to other exercises like running. However, once you begin jumping and spinning, skating can become high impact."

Every dancer from Dancing With the Stars wows us with their stunning choreography, but behind those mesmerizing routines lies an incredible amount of hard work, discipline, and dedication towards maintaining a fit and healthy body. While their dance rehearsals play a significant role in shaping up their physiques, many of these dancers also incorporate diverse workouts, diets, and mental wellness strategies to achieve their fitness goals. From yoga to swimming, and from vegan diets to intermittent fasting, each dancer has their own unique approach to staying fit. Dive in to discover the fitness secrets of 20 amazing bodies of DWTS dancers.

1. Julianne Hough

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Julianne Hough has been a pro, a judge, and is now the new host of DWTS. She shared some of her workout secrets in an interview with Us Weekly. She says that she has to have the right mindset to stay in shape. “Mindset is first! Healthy brain equals a healthy body. Staying focused on your personal journey and creating a happy environment makes for a healthier lifestyle.”

2. Lacey Schwimmer

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In an Instagram post, Lacey Schwimmer talked about how she struggled with her body image on DWTS. She says that she has come a long way in those years since. “I still have a ways to go, but I’m proud of how far I’ve come in four years. Heal your gut. Eat enough calories. Take proper supplements. Love your life.”

3. Karina Smirnoff

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Karina Smirnoff tells People that being healthy means having a good mindset. “I love challenging myself, pushing myself, and I believe it’s important to celebrate your victories,” she says. “I remember one of my coaches saying to not only concentrate on what your ultimate goal is, but also remember to celebrate small victories as they will give you more motivation to move forward! Being complacent is the worst thing one can do for themselves.”

4. Mark Ballas

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In a 2014 interview with SELF, Mark Ballas talked about how he quit smoking. “Admitting that you need to stop is the first step,” he said. “And, persistence and patience are everything, it’s not going to happen over night. It’s okay to get external help because the goal is to quit, so it doesn’t matter how you get there, you just got to get there. It’s not the Olympics, it’s quitting something that will help you live a healthier life, so if that requires external help, there’s no shame in that.”

5. Peta Murgatroyd

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Peta Murgatroyd does a lot of tours with her husband, Maksim Chmerkovskiy. She shared how she stays in shape for them in an interview with People. “When you’re in the rehearsal period, you tend to lose a lot of weight because you’re throwing yourself into several different styles of dance that you aren’t used to and you’re rehearsing 12 hours a day,” she says. “Towards the middle of the tour, I stopped losing weight and I kind of plateaued which is a good thing because you don’t want to get too skin and bones out there. I figured out that for my body, I need to keep maintaining my strength and endurance. I have to trick my body into doing different types of cardio now so my muscles never get bored because now they’re so used to doing the show.”

6. Sharna Burgess

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Sharna Burgess shared her biggest workout tip in an interview with People. “The best form of exercise is one that you enjoy,” she says. “Find a local dance studio, take a friend to hot yoga – make it a social thing if you struggle to find the motivation. Once there are changes in your body and your energy levels, that will be all the motivation you need.”

7. Lindsay Arnold

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Lindsay Arnold broke down her diet secrets with Women Fitness. “I personally do not believe in dieting. I believe that it is very important to eat healthy food and to eat in moderation. What I have found works for me is to find healthy snacks that taste good and I eat them in between my meals. When it comes to meals, I eat what sounds tasty to me but in a reasonable portion. Another thing that has really helped me is to try to not eat any carbs after 8 pm. This doesn’t mean I starve myself if I’m hungry at night (which happens a lot) it just means I will try to find something that is a little healthier.”

8. Witney Carson

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Witney Carson shared her secrets to eating a balanced diet in this post on her website. “One of the downsides to summer is that I sometimes get so busy that I start to slack on my workout routine. Between that and my addiction to Salt & Straw ice cream, I am focusing the rest of my summer on maintaining healthier eating choices. However, I always have a sweet tooth and can’t completely cut out the sweet treats. Finding a balance between eating healthy and treating yourself every once in a while is so important. Finding healthy dessert alternatives is so important to me. Check out some of my favorite healthier sweet treats. These are perfect for when you’re craving something a little more satisfying, but still, want to keep the calories and sugar to a low.”

9. Kym Herjavec

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In addition to being a DWTS pro, Kym Herjavec is also a fitness maven. She even has her own book and fitness studio. Herjavec shared some of her tips with Haute Living. “If you don’t have an hour everyday to workout, try initially setting aside at least 30 minutes. The bottom line is to make exercising a priority so it becomes part of your lifestyle. I recommend to do a combination of cardio and sculpting with light weights and multiple reps. The key is to make exercise part of your lifestyle. You will be amazed at how much energy you have have and you will start to see the results quickly.”

10. Jenna Johnson

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Dance is an amazing workout, and Jenna Johnson wants to encourage others to try it. She opened up about the benefits of dance in an interview with People. “I think people are so nervous to try an actual dance class because maybe they don’t have the right technique or they’re at a certain level, but I think anyone should dance and should try it. You’re challenging your mind as well as your body and it’s engaging a lot of different muscles that you wouldn’t necessarily use on the treadmill or the elliptical.”

11. Emma Slater

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Emma Slater opened up about how she and the other DWTS pros prevent injuries on the road to Richmond Family Magazine. “It’s hard to maintain an injury-free body when you are doing that amount of dancing,” Slater says. “We travel with a physical therapist, Sandra. She warms us up, provides us with ice packs and stretches us out. She works on any injuries or stress on our bodies.”

12. Derek Hough

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Derek Hough shared some of his wellness secrets with Men’s Health. “I’ve actually been doing a lot of yoga — hot yoga sculpt — because I love sweating,” he said. “People will be like ‘Oh, sweat is gross.’ I actually love it. It makes you feel like you’re working hard but also it’s getting rid of all that bad water.”

13. Cheryl Burke

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Cheryl Burke shared some of her favorite at-home workouts with HollywoodLife. She says that tracking her workouts is important to her. “I love doing workouts on my mirror and also on my Fitbit app. [I’m] loving my Fitbit because it makes me want to reach my specific goals and it pushes you to do so along the way, all the while tracking my sleep, water intake, and number of steps per day, etc. Each workout is almost 60 minutes long.”

14. Britt Stewart

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In an interview with Women’s Health, Britt Stewart shared her diet secrets. She says that she believes in intuitive eating and her meals are dependent on her schedule. "I do my three big meals a day; but when I'm in rehearsal and my schedule is crazy, I'm burning a lot of calories and I need to refuel, so I will eat snacks throughout the day.”

15. Maksim Chmerkovskiy

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Maksim Chmerkovskiy likes to intermittent fast. He shared this photo on Instagram of his first meal that day. He captioned the post, “My 1pm breakfast 🍳That 16/8 kinda life 💪🏼Eggs, pickles, sourdough bagel, kerrygold butter, black caviar, coffee (w coconut oil & honey).”

16. Daniella Karagach

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Daniella Karagach likes to swim to keep herself in shape. She shares a bunch of posts on Instagram of herself in the water. Karagach shared this photo of herself in the ocean in Negril, Jamaica. She also shared this set of photos from the same trip, which included several photos of herself in the water.

17. Brandon Armstrong

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Brandon Armstrong likes to swim to stay in shape. He shared this photo on Instagram of himself wading in Lake Powell. Armstrong captioned the post, “Little throwback for #earthday from my favorite place on earth! I’m looking for some good places to go over the summer so comment your favorite summer getaway spots!”

18. Valentin Chmerkovskiy

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Valentin Chmerkovskiy opened up about how he approaches teaching each of his celebrity partners to Parade.com. “It does vary on the partner that I have. I’ve tried to find my own lane. My niche on the show is to really take my partner on an educational journey, not just an emotional one. I really want to teach dance, not just perform an entertaining number for the cameras. That has always been my approach, especially when I’m working with capable talent, talent that is able to absorb the information and is able to pick it up.”

19. Sasha Farber

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In 2021, Sasha Farber supported his friend and former partner, Simone Biles, after she withdrew from the Olympics. He told Entertainment Tonight, "For this 24-year-old to be in that position ... she is a phenomenal gymnast, everyone knows. But it just proves that you don't know what's going on inside of the other person sometimes, no matter how strong they look. So I really feel for her, but I know she's going to get through this."

20. Allison Holker

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Allison Holker shared her diet secrets in an interview with HollywoodLife. “I really do believe that for your body, you can’t just work out without also eating healthy, so I myself eat more of a veggie diet. For the most part, I eat only vegetables and fruits and I drink a lot of water. I think for my body that is really the best fuel for me – I sleep better at night and I feel like my skin looks better because of eating vegetables and not eating meat.”