Fitness Model Amanda Bisk in Two-Piece Workout Gear Shares "Game-Changing Stretch"

Amanda Bisk, a successful fitness influencer, competitor, and model, is known for sharing her workout tips and routines on Instagram, inspiring her followers to stay active and healthy. Last week, she posted a video demonstrating one of her favorite back stretches, a move she credits with transforming her approach to fitness and relieving long-standing back tightness. "This stretch was an absolute game changer for me 😎 I’ve had low back tightness and occasionally pain from not addressing the tightness ever since I was an athlete 😩," she wrote in the caption, highlighting the importance of spinal mobility in her training routine. Here’s a look at some of Amanda’s key habits and exercises that help her stay in peak condition.

1. She Stretches Her Spine

In her Instagram post’s caption, Bisk shared the importance of stretching her spine. “My whole athletic career I didn’t realise how important it was to train rotational mobility of the spine. Especially rotating the hips around a still ribcage…this seriously releases my back stiffness instantly! It’s now an essential part of my warm up before every weights session 👌🏼 (or when by back is feeling extra tight) Over the years I’ve addressed WHY my back gets tight & sore and I’m slowly incorporating strength work (especially glute activation & hip stability…which I will share with you soon!)”

2. She Stretches Daily

Bisk revealed in the previous post’s caption that she makes sure to stretch each day.“10 min of stretching either at the start or end of your day. Wake up 10min early, set a timer & stretch to wake up, you’ll probably feel more energetic for the rest of your day OR stretching in the evening while you watch TV or wait for dinner to cook (I promise you’ll sleep like a dream too!)”

3. She Uses Rotational Mobility

Bisk revealed in her post’s caption that she does a lot of rotational mobility. “Rotational mobility. Is a component of my pre-hab and it has been and will be a staple of my foundational training 😈 I’m getting smarter with my training as I get older and I always want to share what I’m learning and what has helped me along the way ☺️Give this a go and let me know how it feels for you! 😃”

4. She Does Strengthening Exercises

In this Instagram post, Bisk shared her secrets for improving her flexibility. She says that she does a lot of strengthening exercises. “Add strength movements to your workout that challenge your range. Think deeper squats or lunges with a wider stance AND try to do movements through their full range like pull ups from a FULL hang (muscle stretch) to a FULL chest lift & back squeeze (muscle contraction) at the top!”

5. She Does Whole-Body Workouts

Bisk shared some of her favorite whole-body exercises in this Instagram post. She captioned it, “15 min WHOLE BODY NO IMPACT 🔥 Short spicy workouts are seriously THE BEST! And this one is even better because I’ve made it a challenge! 😏⏰ Set a 15 min timer & see if you can complete the challenge! • Do 10 reps of each exercise, the 9 reps, the 8, then 7….until you get all the way down to 1 👊🏼 1. SQUAT TO TOES. 2. MOUNTAIN CLIMBER MARCH (L&R = 1). 3. SL LOCKED HIP LIFT (do reps on each side). 4. SIDE ELBOW PLANK CRUNCH (do reps on each side). 5. DIVE PUSH UPS.”

Amanda Elise Lee is doing a workout in “two of her favorite” Fashion Nova exercise sets. In a new social media post the fitness influencer flaunts her amazing figure in workout clothes. She also reveals her abs and glutes workout with her followers. Here's how she approaches wellness.

1. Working Out “Changed” Her Life

Amanda maintains that exercise completely transformed her life and body. "There's nothing wrong with being skinny, but I was really self-conscious about it — I didn't have my first boyfriend until I was 21," the influencer, who now works as a certified personal trainer and Pilates instructor, told Cosmopolitan. "Working out completely changed my life and confidence."

2. Minimal Cardio

"I don't do a lot of cardio because it's the most time-consuming," says Amanda. She adds that she exercises 45 minutes four to five times a week, doing mostly strength training so she doesn’t lose weight. "I'm obsessed with not losing weight. If I look at the scale and it goes up, I get excited I gained 2 pounds," she says.

3. Variety

Amanda makes sure to switch it up. "Variety is even more important that working out regularly," she says. "Try to change it up every time you work out: Instead of doing a regular squat, do it while standing on a BOSU ball, or do a walking lunge, elevated lunge with one leg on step, or a side lunge."

4. Engaging Muscles

Amanda stresses the importance of connecting your mind and body during workouts to engage the right muscles. "So many people go through the motions and don't see results because they don't connect the mind and the body to really feel the exercise," Amanda says. "You can't go through the motions — you really have to squeeze your butt and engage your abs to benefit."

5. TRX

Amanda is a big fan of TRX workouts. “Complete total body TRX 💪,” she captioned a post. TRX workouts can be done at home or at the gym. They involve simple straps that can be connected to the ceiling or a door, and are great for doing a variety of strength training moves, using your bodyweight as resistance.

Amanda Bisk is talking about her comeback story – in her exercise clothes. In a new social media post the fitness influencer shows off her amazing body in a crop top and workout shorts. “Would love to hear your comeback story if you have one!👇🏼 Let’s make an inspiration bubble for those second guessing themselves to just jump in and take a chance! 🥰Whatever you’re missing, dreaming of, longing for…just do it. 2 months back at this sport and I’m happier than ever ✨ I don’t know where I’ll end up, but honestly I don’t care. Every day I wake up and I look forward to this journey 🫶🏼,” she captioned the Instagram video. How does she approach diet, fitness, and self-care? Here are her top diet and fitness tips.

1. Exercise Every Day

Amanda is a big advocate of daily exercise. “I am a big fan of mixing up the type of exercise and fitness I do, so from week to week my exercise routine changes alot,” she revealed on her blog. “All up, I aim to move my body for an hour each day.” She takes a rest day, “where I might only stretch and do a walk. If I feel run down or overtrained I make sure I take a day off. Its all about listening to your body.”

2. Stretch

Amanda makes sure to stretch. “I usually start my day with a stretch or yoga and a few bodyweight exercise's (situps, squats etc), usually between 15-30min depending on how much time I have,” says Amanda. “Flexibility is all about consistency. I stretch everyday. I stretch in the morning for 15-30min (sometimes also in the evening) and before and after I exercise. If you are looking to improve your flexibility, the more you stretch the quicker you will see improvements,” she continues. “I use a combination of stretches I have learnt from gymnastics and athletics and combine this with yoga. In the morning I do a few sun salutations (a sequence in yoga) to warm up my body, then I stretch my legs and hips and do splits, then finish off with shoulders and backbends.”

3. Run

Amanda runs a lot. “I do an intense workout like a strength session or sprints 3-4 times a week,” she reveals on the blog. Here is an average spring session:

• x2 walk/skip/jog warm up laps
• Stretch
• Running Drill + 30m run through after each
• x8 50m sprints @80% (walk back recovery)
• Stretch

4. Stay Active with Other Sports

The days she isn’t at the gym or track she does “something different like tennis, bike riding, basketball, walking with a friend or going to a local pilates or air yoga class,” she writes on the blog. Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity, according to the current Physical Activity Guidelines for Americans.

5. Maintain a Balanced Diet

“I have experimented with a few different ways of eating but what works best for me is a varied and balanced approach to food,” Amanda says about her approach to diet. “This includes LOTS of fruit and vegetables, fish, eggs, grains (including breads and pasta), legumes, nuts, dairy and meat. I also believe it is totally ok to enjoy those 'not so healthy' foods (my vice is icecream!). Those hearty meals or cheeky treats are good for the soul! But remember it is about moderation,” she says. “My meals usually consist of majority vegetables (full of vitamins and minerals), a portion of carbs (to fuel my muscles and brain) and protein (to build a strong body and keep me full). I choose mostly vegetarian options (a big influence from my mum, who is fully vegetarian) but I do eat meat when I feel like it.”