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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Louise Redknapp in Two-Piece Workout Gear is "Pilates Ready"

She has incredibly flat and chiseled abs.

Leah Groth
By Leah GrothMay 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alberto Plaza
Attitude Awards 2023 - Arrivals
Mike Marsland/WireImage
Leah Groth
By Leah GrothMay 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alberto Plaza
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Louise Redknapp is all dressed up for Pilates! In a new social media post the star flaunts her incredibly flat and chiseled abs in a crop top and leggings before walking into a class. “Pilates ready,” she captioned the Instagram Stories image. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. No Crash Dieting

Banner,For,International,No,Diet,Day,With,Delicious,DonutsShutterstock

You won’t find Louise on a crash diet. In 2007 she even made a documentary about the pressure for celebrities to get painfully thin called The Truth About Size Zero. In it her goal is to drop two dress sizes in 30 days, which she does by eating less than 800 calories per day, running three miles, and lifting weights for an hour. She lost 11 pounds and went from a size 4 to 0, went down two cup sizes, and her BMI dropped from 9.4 to 17.6. In the documentary she reveals the repercussions she suffered as a result, including health issues and struggling with day-to-day functions, sleep, mental health, and skin issues.

2. HIIT Workouts

Louise’s trainer, Bradley Simmonds, revealed to OK! Magazine that HIIT workouts are responsible for her gym-honed body. "She likes high-intensity sessions such as boxing, quick circuits, she doesn't necessarily like strength training when you are waiting around a lot so you have to adapt to your clients,” he said. “A workout with 40 seconds on and 20 seconds off, 30 seconds on, 30 seconds off and an hour goes like that [clicks]." There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

3. Boxing

Boxing,Gloves,On,Light,BackgroundShutterstock

Louise also makes sure to “mix it up so she always likes to do boxing, for example, that is something that we always do in our sessions and it is good to release some stress as well,” her trainer said. "In the circuits, we focus on core, upper and lower body and some days we do the whole lot so a full-body workout." Harvard Health maintains that boxing is a great way to build strength, improve balance, posture, hand-eye coordination, boost mood and endurance, and helps increase alertness.

4. Two to Four Workouts a Week

Louise.Redknapp.2Louise Redknapp/Instagram

Louise regularly exercises. “If we train twice a week we do a full body and if we do three or four times a week then we can change it up and isolate different muscle groups."It makes it a lot easier for me so I am not spending up to an hour teaching her techniques because she is spot on and we can go straight into it,” said Simmonds. How many workouts should you aim for? 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. Pilates

Louise.Redknapp.1Louise Redknapp/Instagram

In her recent post, Louise shows off her Pilates moves. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

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Louise Redknapp in Two-Piece Workout Gear is "Pilates Ready"

She has incredibly flat and chiseled abs.

Attitude Awards 2023 - Arrivals
Mike Marsland/WireImage
Leah Groth
By Leah GrothMay 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alberto Plaza
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Louise Redknapp is all dressed up for Pilates! In a new social media post the star flaunts her incredibly flat and chiseled abs in a crop top and leggings before walking into a class. “Pilates ready,” she captioned the Instagram Stories image. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. No Crash Dieting

Banner,For,International,No,Diet,Day,With,Delicious,DonutsShutterstock

You won’t find Louise on a crash diet. In 2007 she even made a documentary about the pressure for celebrities to get painfully thin called The Truth About Size Zero. In it her goal is to drop two dress sizes in 30 days, which she does by eating less than 800 calories per day, running three miles, and lifting weights for an hour. She lost 11 pounds and went from a size 4 to 0, went down two cup sizes, and her BMI dropped from 9.4 to 17.6. In the documentary she reveals the repercussions she suffered as a result, including health issues and struggling with day-to-day functions, sleep, mental health, and skin issues.

2. HIIT Workouts

Louise’s trainer, Bradley Simmonds, revealed to OK! Magazine that HIIT workouts are responsible for her gym-honed body. "She likes high-intensity sessions such as boxing, quick circuits, she doesn't necessarily like strength training when you are waiting around a lot so you have to adapt to your clients,” he said. “A workout with 40 seconds on and 20 seconds off, 30 seconds on, 30 seconds off and an hour goes like that [clicks]." There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

3. Boxing

Boxing,Gloves,On,Light,BackgroundShutterstock

Louise also makes sure to “mix it up so she always likes to do boxing, for example, that is something that we always do in our sessions and it is good to release some stress as well,” her trainer said. "In the circuits, we focus on core, upper and lower body and some days we do the whole lot so a full-body workout." Harvard Health maintains that boxing is a great way to build strength, improve balance, posture, hand-eye coordination, boost mood and endurance, and helps increase alertness.

4. Two to Four Workouts a Week

Louise.Redknapp.2Louise Redknapp/Instagram

Louise regularly exercises. “If we train twice a week we do a full body and if we do three or four times a week then we can change it up and isolate different muscle groups."It makes it a lot easier for me so I am not spending up to an hour teaching her techniques because she is spot on and we can go straight into it,” said Simmonds. How many workouts should you aim for? 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. Pilates

Louise.Redknapp.1Louise Redknapp/Instagram

In her recent post, Louise shows off her Pilates moves. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Fitness

Amanda Balionis "Does Pilates"

Discover Amanda Balionis' fitness routine, from Pilates to snowboarding.

Amanda Balionis attends the launch event of the Breitling Chronomat NFL Team Editions at the Breitling Boutique on Madison Avenue
Jared Siskin/Getty Images
Leah Groth
By Leah GrothDec 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Amanda Balionis is doing Pilates – in her two-piece workout gear. In a new social media post the CBS sports journalist does Pilates with Flexia, showing off her amazing body in a two-piece exercise set while she executes the reformer moves. “Beautiful and Extremely Sexy,” commented one of her followers. “Such beautiful control,” added another. And, in a recent Instagram Story, she also does yoga at the San Francisco airport. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

She Golfs

Amanda is an avid golfer. In golf, even if you’ve mastered the swing, you’ll never be satisfied if your mental game is weak, and vice versa. Golf is sneaky demanding of both physical and mental strength,” she told Golf. A comprehensive review published in the British Journal of Sports Medicine found that golf's health benefits are extensive, including mind, body, and even lifespan. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.

She Takes Baths

Amanda enjoys hot water therapy in the form of baths. Why should you consider a soak? Baths have been linked to better sleep and even found helpful to minimize anxiety and depression. One recent study even found that they may even boast cardiovascular benefits.

She Snowboards

In the winter, you can find Amanda snowboarding. “Jackson is a Hole vibe (I’m sorry I’m this way 😂),” she captioned an Instagram post from the slopes. According to the University of Rochester, snowboarding, like skiing, is a great cardiovascular workout. “Because they are also weight-bearing exercises, they strengthen your bones as they tone your muscles,” they say. “Cardiovascular or aerobic exercises also work to reduce your risk for chronic diseases, and lower blood pressure. They also help you maintain a healthy body weight. Through regular aerobic exercise like skiing and snowboarding, you lower your risk of developing conditions like diabetes and heart disease, having a stroke, and perhaps even getting cancer.”

She Lifts Weights

Amanda also strength trains. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

[slidetitle num="6"]Pilates[/slidetitle]


Yoga

Amanda Balionis does a handstand during yoga.

Amanda Balionis/Instgarm

Amanda is a yogi. “Through controlled breath and meditative movements, practicing yoga has taught me how to stay calm during difficult situations. About three years after I discovered the practice, I became certified in Baptiste-style training. It was an intense 200-hour journey that transformed my mind because it forced me to sort through my own issues before having the capacity to teach others. I now teach whenever I can, and I continue to practice yoga at least a few times a week—the length of each session ranges from 10 to 90 minutes, depending on how stressed I am that day,” she told Golf. “I’ve reaped more mental benefits from yoga as I’ve become physically stronger, and that’s why golf and yoga are far more similar than people realize.” During her recent travels she even did yoga at the SFO airport.

Pilates

In her recent video Amanda does Pilates. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Fitness

Pilates Guru Grace Albin Shares "Power Pilates Abs Routine"

Improve flexibility, strength, and core with her exercises.

Pilates Guru Grace Albin
Grace Albin/Instagram
Anna Bechtel
By Anna BechtelJan 10, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Grace Abdin is a fitness expert and influencer. She is best known for creating Pilates workouts, and posting them on Instagram. Abdin recently shared an ab workout on her page. In it, she is seen doing things like oblique twists and rope climbs. Abdin captioned the post, “Abs and obliques on fire. 💥💥💥🤍 You can modify by keeping your hands in the floor for balance. 🤍 Do a forceful exhale on every exertion, each rep. 🤍 10-15 reps of each move. 🤍 1-2 rounds if you're pairing it with yesterday's arm exercises. 3-4 rounds if this is your full workout today.”

She Does Pilates

Pilates is the main thing that keeps Abdin in shape. According to Better Health, it has a lot of health benefits. “The health benefits of Pilates include: improved flexibility, increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body), balanced muscular strength on both sides of your body, enhanced muscular control of your back and limbs, improved stabilisation of your spine, improved posture.”

She Works Her Abs

Grace Albin works her abs with the tuck and release movement.

Grace Albin/Instagram

In her Instagram post, Abdin is seen doing a lot of core workouts. According to Harvard Health, having strong core muscles is extremely important. “Whether you're hitting a tennis ball or mopping the floor, the necessary motions either originate in your core, or move through it. No matter where motion starts, it ripples upward and downward to adjoining links of the chain. Thus, weak or inflexible core muscles can impair how well your arms and legs function. And that saps power from many of the moves you make. Properly building up your core cranks up the power. A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do.”

She Uses an Exercise Ball

Abdin likes to use an exercise ball to workout. She shared this post on Instagram of herself doing lower body exercises with one. In it, Abdin is seen doing things like calf raises, toe taps, and hip lifts with the ball. She captioned the post, “Glutes, hamstrings, thighs, and calves! 🦵🦵 🤍 Your stability ball should be firm and bouncy, neither under nor overinflated. It should give slightly when you sit on it. 🤍 Go slowly and controlled, that is more effective than rushing through the movements. 🤍 Do each move 10-5 reps. 🤍 1-2 rounds if you're pairing this with yesterday's core routine. 3-4 rounds if this is your full workout today.”

She Uses Weights

Abdin also likes to use weights to workout. She shared some of her favorite dumbbell exercises in this Instagram post. Abdin is seen doing things like reach-over crunches and straight-leg situps with them. She captioned the post, “Spicy moves for core, obliques, and back muscles. If you don't have a dumbbell, improvise with a soup can or water bottle. Do each move 10-15 reps. Go 2-4 rounds.”

She Uses Resistance Bands

Abdin shared this post on Instagram of herself using a resistance band to workout. She is seen doing exercises like hamstring curls, straight leg pulses, and squat walks. Abdin captioned the post, “Seven moves. Use the thickest resistance band you can, while still maintaining good form. You can always switch to a lighter band on your second or third round if the stronger band exhausts your muscles after the first round. 🤍 Do each move 10-15 reps on each side. 🤍 Stretch at least one minute. 🤍 Repeat for 3-5 rounds.”

Celeb News

Influencer Rebecca Louise in Two-Piece Workout Gear "Just Dropped a Brand-New Workout"

Adopt her lifestyle tips for staying fit, healthy, and motivated.

Rebecca Louise
Rebecca Louise/Instagram
Jeremy Horowitz
By Jeremy HorowitzSep 03, 2024
Jeremy Horowitz
See Full Bio
FACT CHECKED BY Alberto Plaza
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Rebecca Louise, a well-known fitness influencer and trainer, is on a mission to inspire and motivate others through her dynamic workout programs and health advice. As she embarks on her own pregnancy journey, Rebecca continues to connect with her audience by sharing her experiences and offering workouts that cater to both pregnant and non-pregnant individuals. From full-body workouts to low-impact cardio, Rebecca's approach is all about balance, longevity, and making fitness accessible to everyone. In this article, we explore some of Rebecca Louise’s key lifestyle tips that keep her energized, healthy, and ready to take on new challenges.

1. She’s on a Pregnancy Journey

Rebecca Louise.1Rebecca Louise/Instagram

Louise is embracing her pregnancy journey with enthusiasm and openness, sharing her experiences with her audience while continuing to deliver non-pregnancy workouts every week on her YouTube channel. As she navigates this new chapter, Rebecca enjoys connecting with her existing followers and meeting other soon-to-be mothers, creating a supportive community around her. Despite the changes in her life, she remains committed to providing a wide range of fitness content, including a new challenge on her Burn app, ensuring that her audience has access to both pregnancy and non-pregnancy workouts that suit their needs.

2. She Does Full-Body Workouts

Rebecca Louise.2Rebecca Louise/Instagram

Louise is all about full-body workouts that challenge the entire body and cater to all fitness levels. In one of her recent posts, she shares an eight-move routine that targets everything from the legs to the core, perfect for anyone looking to build strength and tone up. These exercises, which include clam shells, sumo squats, and hammer curls, can be done with or without weights, making them accessible to everyone, including pregnant women. Rebecca reminds her followers that nutrition plays a crucial role in building strength and encourages them to fuel their bodies properly to achieve the best results. With her regular full-body workouts, Rebecca ensures that her audience stays fit and strong throughout their fitness journey.

3. She Does Planks

Rebecca Louise.3Rebecca Louise/Instagram

Vacation workouts don’t have to be ordinary, and Rebecca Louise proves this with her creative full-body workout that incorporates furniture for an extra challenge. By elevating parts of her body during exercises like high plank leg lifts, hip thrusts, and tricep dips, she takes her routine to the next level, pushing her core to work even harder. This innovative approach shows that you can stay fit and challenged no matter where you are, making the most of what you have on hand. Rebecca’s vacation workout is a great reminder that fitness can be fun and adaptable, no matter the setting.

4. For Her Health, She Let Go Of These Misconceptions

Rebecca Louise.4Rebecca Louise/Instagram

Louise has made significant changes in her approach to health and fitness by letting go of common misconceptions that once held her back. She no longer counts calories, skips meals, or overdoes ab crunches, realizing that true health is about balance and sustainability. Rebecca’s journey towards a healthier mindset has been fueled by the desire to be a better role model, showing that long-term health and fitness are more important than quick fixes. She encourages her followers to focus on what truly benefits their bodies in the long run, promoting a more holistic and healthy approach to fitness.

5. She Does Low-Impact Cardio

Louise recently launched a brand-new low-impact cardio workout on her YouTube channel, designed to be gentle on the body while still promoting a healthy heart. This routine is ideal for anyone, including those who are pregnant, and it offers an effective way to stay active without putting too much strain on the body. Alongside her new workout, Rebecca is gearing up for her 30-Day Get Lean Program, a challenge that helps participants reset and refocus after the summer. With special offers and a supportive community, Rebecca is ready to help her followers kickstart their fitness journey and achieve their goals, all while keeping things fun and engaging.

Celeb News

Pilates Guru Lottie Murphy Shares "30 Min Routine"

Here’s how she stays in shape.

Natural beauty, Pilates influencer, Lottie Murphy
Lottie Murphy/Instagram
Anna Bechtel
By Anna BechtelDec 22, 2024
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Lottie Murphy is a Pilates teacher and expert. She has a large following on social media. Murphy also shares a lot of her favorite workouts on her accounts. A few weeks ago, she posted a new Pilates workout on her YouTube channel. She titled it, “30 Min Pilates Routine - CALM AND CONNECTED MAT - Day 1 of the 24 DAYS OF PILATES CHALLENGE 5.0.”

She Does Pilates

Pilates is the main thing that keeps Murphy in shape. According to The Cleveland Clinic, it has a lot of benefits. “Like meditation and yoga, focusing on your body and breathing is central to Pilates. That awareness will help you better understand your body, for instance: Which muscles are strongest and how they compensate for weaker muscles elsewhere, where you store tension and what makes you feel your best. That education can help you better understand the signals your body sends you every day.”

She Cooks

Murphy makes sure to eat a healthy diet. One thing she does is cook healthy recipes. She shares a lot of her favorite meals on her different social media accounts. Murphy shared this video on her YouTube channel of herself making a healthier chocolate mousse. She wrote in the caption, “I've created three recipes with Holland and Barrett using Manuka Honey starting off with this delicious vegan healthy mousse. I have such a sweet tooth and love this after dinner. It's so quick and simple to make too.”

She Loves Salads

Murphy likes to eat salads. She shared a photo of herself enjoying a Fattoush salad at a restaurant in this Instagram post. Murphy captioned it, “Fattoush salad weather 🌱 highly recommend.” She also shared this photo of herself enjoying a salmon salad, captioning it, “Monday set up ☕️. So grateful to be able to work alongside being a mama however not pictured here is Sebby in the carrier, me standing and jigging while eating my brekkie and zero work getting done actually ✌🏼.”

She Does Yoga

Murphy also likes to do yoga to keep herself in shape. She shared this video on Instagram of herself doing poses outside. Murphy captioned the post, “As well as taking the daily summer challenge classes with my LMP members; I’ve felt so creative to get on my mat and move in Mallorca. Sometimes, space time music and sunshine is all you need. In fact that’s defo all I need 🌞🤎 sending love to everyone for the last few days of our summer challenge!”

She Hikes

Murphy shared this set of photos on Instagram of herself on a hike. Piedmont reports that hiking has a lot of health benefits. “Hiking can help you manage your weight. It is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile. Being outside in the sunshine provides the body with vitamin D.”

Fitness

Dani Elle Speegle in Two-Piece Workout Gear is "Just a Girl and Her Barbell"

Discover how elite CrossFit athlete Dani Elle Speegle stays in peak condition with weightlifting, golfing, jumping rope, hiking, and cold plunges.

Dani Speegle, looking serious during a workout.
Getty Images
Anna Bechtel
By Anna BechtelFeb 22, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Dani Elle Speegle isn’t just strong—she’s unstoppable. The elite CrossFit athlete and social media sensation has built a massive following by sharing her intense training sessions and inspiring fitness moments. Recently, she posted a series of weightlifting photos on Instagram, proving once again why she’s a powerhouse in the gym.

“Just a girl and her barbell,” she captioned the post, letting her strength do the talking. From lifting heavy to outdoor adventures, here’s how Speegle stays in peak condition.

She Lifts Weights

In her Instagram post, Speegle is seen lifting weights. According to ACE Fitness, doing this has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

She Golfs

Speegle likes to golf to keep herself in shape. She shared a video of herself on the course in this Instagram post. According to Randa aerobic exercise. “Golf can help strength and balance, improve quality of life and provide aerobic exercise. On a regular 18-hole course, most players will walk between four and five miles, burning up to 2,000 calories.”

She's Into Jumping Rope

Speegle shared this video on Instagram of herself competing in Crossfit events. In it, she is seen jumping rope. According to The Cleveland Clinic, jumping rope has a lot of benefits. “Benefits of jump rope can help improve your coordination, get your heart rate going and help burn calories — and it’s an easy, affordable way to get some cardio in.”

She Hikes

Speegle likes to hike to keep herself in shape. She shared this photo on Instagram of herself hiking the Koko Head Summit. Speegle captioned the post, “Woke up and chose pain today. Every 45 min X 3 rounds: Koko head 💀💀💀 Then sat in my car and stared into the abyss while munching on Banan 🥲🥲🥲”

She Does Cold Plunges

Speegle makes sure to recover. One thing she likes to do is cold plunges. Speegle shared this video of herself jumping into a tub. According to The Mayo Clinic, these have a lot of benefits. “Research on cold-water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities. Less damage leads to less inflammation, which in turn reduces soreness and helps restore physical performance the next day. These benefits may be the result of rapid constriction of the blood vessels due to the cold water. The cold can trigger responses in your body, such as decreased metabolic activity, alterations in hormone production and blood flow, and activation of the immune system.”

Fitness

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises

Discover how Tvesa Malik, SuperSport Ladies Championship winner, stays in peak shape with weightlifting, core work, and golf.

Golfer Tvesa Malik in Two-Piece Workout Gear Shares "Awesome" Exercises
Tvesa Malik / Instagram
Anna Bechtel
By Anna BechtelFeb 20, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
See Full Bio

Tvesa Malik isn’t just a pro golfer—she’s a powerhouse athlete dedicated to staying in peak shape. The SuperSport Ladies Championship winner knows that strength and endurance are just as important as skill on the course. That’s why she takes her fitness seriously, incorporating weightlifting, core work, and mobility exercises into her training.

Last year, Malik gave fans a look at her workout routine in an Instagram video, where she powered through hanging crunches, lunges, and weightlifting sessions. She captioned the post, “Got some major work to do before my next session,” proving that even elite athletes are always striving to improve. Here’s a closer look at how Malik keeps her body strong and ready for competition.

She Lifts Weights

Malik is seen doing a lot of weight lifting in her Instagram video. ACE Fitness says that this has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

She Does Lunges

Malik is seen shifting into lunges in her Instagram video. ACE Fitness says that lunges are a form of unilateral training, and that makes them effective. “Unilateral training is a more effective way to build functional strength (than using both legs) because these types of movement mimic other everyday motions, like walking and climbing stairs — and not just to the working leg. Research suggests the strength gains to the nonworking side are about half of the strength gains of the working side.”

She Does Core Workouts

Malik is seen doing core workouts, like hanging crunches in her Instagram video. Core workouts are extremely important. The Mayo Clinic says, “While it takes aerobic activity to burn fat in your stomach, core exercises can strengthen and tone the underlying muscles. Strong core muscles make it easier to do many activities. When your core muscles are strong, it's easier to swing a golf club, get a glass from the top shelf and bend down to tie your shoes.”

She Does Pull-Ups

An upper body workout that Malik likes to do is pull-ups. She shared this video on Instagram of herself doing them at the gym. Malik captioned it, “Got some major work to do before my next session.” Asphalt Green says that pull-ups have a lot of benefits. “Pull-ups are a fantastic way to improve upper-body strength. This exercise primarily targets your back and biceps, but involves many stabilizing muscles in your core, arms, and shoulders. Depending on the way you grip the bar, you can even work your chest. Plus, you don’t need any fancy equipment to do a pull-up. Tree branches, scaffolding, and even door frames are all places people can do pull-ups.”

She Golfs

Golf is obviously one of the ways that Malik keeps herself in shape. Better Health says that the sport has a lot of benefits. “Golf can be good for your health and your heart. Walking an average course for a round of golf can be between five to seven kilometres. If you walk 18 holes three to five times a week, you’ll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you’ll burn even more calories each round and benefit even more.”

Fitness

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"

With 1.1 million followers, she inspires with workout routines and wellness tips.

Camila Guper in Two-Piece Workout Gear Cheers on "Consistent Actions"
Camila Guper / Instagram
Anna Bechtel
By Anna BechtelFeb 19, 2025
Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT.
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Camila Guper is more than just a fitness influencer—she’s a motivation powerhouse. With 1.1 million Instagram followers, she inspires her audience with workout routines, wellness tips, and a disciplined approach to staying fit. Recently, she took to Instagram to share a glimpse of her latest gym session, including a stairclimber workout, a snapshot of her Apple Watch tracking her progress, and a post-workout mirror selfie in pink workout gear.

Her message? Consistency is key. “Don't underestimate the power of small, consistent actions! Every effort is worth it when you know where you want to go,” she captioned the post. From intense stair workouts to leg-sculpting exercises, here’s how Guper stays in top shape.

She Uses A Stairclimber

In her Instagram post, Guper is seen using the stairclimber. Stair workouts have a lot of health benefits. ACE Fitness says, “Improving metabolic health in terms of lower risks of heart problems and other complications, also by definition improves fitness. You can feel your heart working harder and the fire in your lungs when you ascend stairs. And that’s provoking important changes in your cardiorespiratory system that will make physical activities, like running and walking, feel easier.”

She’s Consistent

Guper makes sure to stay consistent with her workout routines. One way she does so is by staying disciplined. Guper talked about this in the caption of this Instagram post. “Good morning! May we always have the discipline to do what is good for us. Amen 💪🏽🙏🏽✨ 40 min stair + shoulder and chest workout today.”

She Does Lunges

Guper shared some of her favorite lower body workouts in this Instagram video. One thing she is seen doing is lunges. According to The Mayo Clinic, lunges have a lot of benefits. “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles.”

She Does Leg Extensions

In the previous Instagram video, Guper is seen using the leg extension machine. Asphalt Green says that leg extensions have a lot of benefits. “These machines provide isolation exercises for your legs. This type of exercise works only one muscle or group of muscles, which means you can build up that part of your body quickly. If you want your thigh muscles to really stand out in those shorts you just bought, the leg extension machine is for you!”

She Spends Time Outside

Guper likes to spend time outside. She shared this set of photos on Instagram of herself enjoying a day by the pool with her dog. Guper captioned the post, “Good Morning! What book are you reading? 📖💚🐺🌮 I'm loving reading How to become super natural! I'm already sharing saying it's a must-read.”

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