Lady Amelia Spencer and husband Greg Mallett are enjoying a beautiful trip to the Maldives. Spencer (the niece of the late Princess Diana) and Mallett tied the knot on March 21, 2023 in South Africa, and have been in honeymoon mode ever since. Spencer shared pictures of herself in a white swimsuit, posing next to her new husband on the beach. “The first few days of our magical honeymoon ☀️🏝️,” she captioned the post. How does she stay so fit? Read on to see 5 ways Spencer stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!
1. Stretching Exercises
Dave Benett/Getty Images
Spencer starts her workouts with stretching—namely, Downward-Facing Dog. “It targets everywhere in the body which is known to get tight,” says her trainer Lee Mullins. “So things like the shoulder, the upper back, the hips, the hamstrings. With one stretch, we target every area.”
2. Hip Circles
Dimitrios Kambouris/Getty Images
Spencer uses resistance bands for a side bridge with hip circles (at least 30 seconds of repetitions). “It’s a fantastic drill to target the glutes, and also the obliques and side abdominals which we refer to as something called ‘the pillar’,” Mullins says. “Which is something that needs to be strong. Especially when we’re getting into some of the bigger moves in the workout.”
3. Bird Dog With Row
Dave Benett/Getty Images
Spencer does single-leg side planks, then an exercise called bird dog with row. “It’s a fantastic exercise for working your posterior oblique sling, which is a line of muscles which are really important for things like posture and running technique,” Mullins says.
4. Standing Leg Single Clam
Pascal Le Segretain/Getty Images
Spencer also does lying tricep extensions and standing leg single clam. She uses the resistance band again for this move. “It’s working the abdominals, it’s working the glutes, and you’re asking the legs to work as well,” Mullins says. "Working with a resistance band and in circuits will help you get your heart rate up, which will increase fat burn and muscle building," says the Mayo Clinic.
5. Swimming
Spencer is a confident and accomplished underwater swimmer. “Swimming can improve mood in both men and women,” says the CDC. “For people with fibromyalgia, swimming can decrease anxiety, and exercise therapy in warm water can decrease depression and improve mood.”
