Venus Williams in Pink Workout Gear Shares Hamstring Workout

Venus Williams is sharing a great hamstring workout video with her 2 million Instagram followers. Williams, 43, posted a video of herself wearing a pink two-piece workout outfit, encouraging fans to sign up for the exercises. “Looking for a way to level up your fitness? Here is Part 2 of strengthening and stretching your hamstrings for a better workout🔥 I want to help you not only improve your fitness, but also learn some of the fundamentals of tennis👀🎾 Link in bio for the full video!” she captioned the video. Here’s how Williams stays fit, healthy, and on top of her game.

1. Cardio Workouts

Williams does lots of cardio as part of her training. “My daily routine, all my life, has been all about workouts,” she told Glamour. “I wake up, go play tennis for a few hours, then I go to the gym, and I do a few muscle groups. I do cardio, ride the bike, run, do plyometrics or a field workout where I'm just sprinting on the field, or interval training, so there's a lot of different options. I try to stay longer than two hours because that's when I start to get tired. Not really longer than two hours, but I can be there for two and a half. There's so many things you can do.”

2. Mostly Plant-Based

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Williams started exploring a plant-based diet after being diagnosed with autoimmune disorder Sjögren's syndrome in 2011. “I’ve stuck to a plant-based diet for over a decade now and have never felt better,” she told The Beet. “It gives me the energy to perform my best throughout the day and keeps me feeling at the top of my game because I make healthier choices all around. Now, ten years later, I have finally discovered a healthy balance. I still eat mostly plant-based foods like vegetables and plant-based protein, but I'm not always perfect. It's important to treat yourself from time to time!”

3. Quick and Tasty

Williams enjoys veggie burgers with plenty of seasoning. “Whenever I cook, I aim for something quick yet tasty because I'm so tired at the end of the day, so I don't want to spend much time in the kitchen!” she told The Beet. “But I do like to experiment with different plant-based foods. Sometimes I cook a veggie or lentil burger and season the patty with pink sea salt and garlic powder – two seasonings I can't live without. Or I throw whatever I have from the fridge on top of the burger such as lettuce, onions, and tomatoes, and pair my meal with a Happy Viking protein shake. I love to have the chocolate flavor at night because it tastes like dessert.”

4. Training On and Off the Court

Williams considers gym time to be as important as court time for her training. “It’s my job to be healthy, so it’s something that’s always in the forefront for me,” she told PEOPLE. “I’ve been doing this for quite a while, so it’s easy to be in a routine of what I need to eat and what I need to do to perform at my best level… If it’s two weeks out, it’s a different routine than the day or two days before. Two weeks out I’m training as hard as I can, and then the day before it’s all about just easing your way into the match. I usually do an equal amount of time on the court and time in the gym. Half the battle is in the gym.”

5. Good Advice

Williams advises anyone getting into fitness to start slow. “You have to build up to working out all day,” she told Glamour. “I think you start realistically. If you begin with 20 minutes, that's a start. When that starts to feel easier, you build up on it. The way to avoid injury is to warm up, cool down, and not to go from 0 to 100 right away on your first start. Being injured is not fun. It just leads to more setbacks. Don't expect yourself to be perfect; don't expect yourself to work out seven days a week for the rest of your life. Make realistic goals, just keep reevaluating, and be consistent.”

Elina Svitolina is a very successful tennis player. She has won 17 WTA titles, and was previously ranked number three in the world. In May, Svitolina did an Instagram collaboration with Adidas. In it, she wore a yellow workout dress. Adidas captioned the post, “New gear calls for new fit checks.” How does she stay so fit? Read on to see 5 ways Elina Svitolina stays in shape and the photos that prove they work.

1. She Plays Tennis

Tennis is the main way Svitolina stays fit. Lee Health states that the sport has a lot of benefits. “Tennis utilizes upper, core, and lower body muscles – but it’s also one of the best cardiovascular and aerobic exercises you can do. Playing a few sets increases oxygen flow, circulation, and helps you fight back heart disease. That kind of physical workout also decreases lipids, which helps lower cholesterol.”

2. She Uses An Exercise Bike

Svitolina shared this video on Instagram of herself in the gym. In it, she is seen on an exercise bike. Svitolina captioned the post, “Back to work.” Penn State PRO Wellness states that exercise bikes have a lot of benefits. “Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.”

3. She Works Her Legs

Elina Svitolina/Instagram

Svitolina makes sure to not skip leg day. In the previous Instagram post, she is seen doing side lunges, using a leg press machine, and doing back leg lifts. Piedmont states that doing lower body workouts have a lot of benefits. “Having strong glutes, quadriceps, hamstrings and calf muscles gives your body a strong foundation and can: Tone your lower body muscles. Boost your metabolism as you increase muscle mass. Give you a higher calorie burn as you train larger muscle groups. Improve your balance. Strengthen your bones. Reduce joint pain.”

4. She Runs

Elina Svitolina/Instagram

Svitolina likes to run to stay in shape. She is seen doing sprints in both a pool and near a tire in her Instagram video. FloTrack states that running exercises have a lot of benefits. “Running and jogging is an aerobic exercise, and you’re working out both your heart and lungs while doing so. This will also lead to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure. You don’t need to run an obscene amount of miles every day to get these benefits, either. Those who just run a couple of minutes a day decrease their risk of cardiovascular death by 58 percent. If you have a hard time running, you can still give your heart a workout by jogging or walking.”

5. She Does Planks

Svitolina also shared this workout video on Instagram. In it, she is seen holding a plank. Svitolina captioned the post, “Step by step.” The Cleveland Clinic states that planks are very effective. “Plank exercises work your core muscles, which are located between your pelvic floor and diaphragm. The area is also known as your trunk. These muscles support your movements and stabilize the spine.”

Tammy Hembrow is a fitness pro with her own workout app and programs. Hembrow recently shared her favorite lower body workouts in an Instagram video. In it, she is seen doing hip thrusts with a barbell, RDLs with a smaller barbell, glute pull-throughs, cable kickbacks, and cable abductions. How does she stay so fit? Read on to see 5 ways Tammy Hembrow stays in shape and the photos that prove they work.

1. She Tracks Her Meals

Hembrow makes sure to eat healthy. She revealed in the caption of this Instagram post that tracking her food is how she does so. “How I use @tammyfitapp for my workouts & meals 🍓💪🏼 it’s sooo easy to track what you eat - you can even use your own recipes or scan barcodes of what you’re having & it will calculate if you’re macros and calories are aligning with your goals. 🙌🏼 My biggest tip to anyone struggling to see change would be to take advantage of this feature to see just where you might be going wrong.”

2. She Believes In Balance

When it comes to wellness, Hembrow believes in balance. She talked about this in the caption of this Instagram post. “Let’s talk about BALANCE ⚖️ my approach to fitness is never about being ‘all consumed’ by it,” she writes. “(For example I literally had the WHOLE last week off, ate pretty much everything under the sun, lots of fine cheeses, sweets, & spicy margaritas 🌶️🤌🏼). You are going to see the best results if working out is something that consistently becomes a part of your life, it shouldn’t be a chore. Working out should enhance your life, not feel like you are depriving yourself of anything. You shouldn’t feel guilty for eating that chocolate or going out with your friends, BUT you also shouldn’t let it derail your whole routine completely. Make sure you find a balance that works for you, your goals & what YOU want. And ultimately, remember, if you slip up or fall off you can always get back up.”

3. She Swims

Hembrow loves to swim to stay in shape. She shared this video on Instagram of herself in the water. She captioned it, “My therapy is any body of water & @tammyfitapp 🫶🏼🌊 train with me, link in bio. What it includes: ♥ gym/home programs. ♥ Meal plans (vegan, veg, GF, allergy friendly etc). ♥Pilates, yoga, meditations & affirmations. ♥ Calorie calculator. ♥ Weight/strength tracking. ♥ Water tracker. ♥ Support from the Tammy Fit team & exclusive Facebook groups. ♥ CONSTANT updates & MUCH more.”

4. She Does Yoga

Hembrow loves to do yoga to stay in shape. She shared this video of herself doing poses on Instagram. Hembrow captioned it, “The @tammyfitapp really helped me through some tough times the past couple years. One of my favourite things about the app is our guided meditations, affirmations & yoga 🧘🏼‍♀️🌅 whenever I'm feeling overwhelmed or stressed it's always soooo good to be able to go back to that and really just try to bring myself back to the present. I hope that if you use the Tammy Fit app you really take advantage of those features because I know just how powerful they can be ✨”

5. She Strength Trains

As you can see from her Instagram post, Hembrow likes to strength train. She also uses weights in this video on Instagram. Hembrow captioned the post, “Sign ups for our next @tammyfitapp challenge are officially open!!! 🫶🏼 Show up for yourself, even when you don't 'feel' like it or aren't feeling motivated. Trust me that's when it counts the most !!”

Danielle Kusenberger is a rising star in the fitness industry, having made her mark at just 19 years old. She has competed in various fitness competitions and now runs her own successful coaching business. Known for sharing workouts on Instagram, Kusenberger recently collaborated with Sierra Ashe, performing hamstring curls and offering tips on other exercises that have helped her clients stay fit and confident.

1. She Does Hamstring Curls

As you can see from her Instagram post, Kusenberger likes to do hamstring curls. Asphalt Green states that this is very beneficial. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in. Even pro cyclists can benefit from using this machine, since biking works the quads so heavily and doesn’t do as much for the hamstrings.”

2. She Does RDLs

Kusenberger likes to do RDLs to stay in shape. She shared her tips for doing them in this Instagram post. “Your glutes aren’t growing because your form sucks….It’s true - I’ve been there too so let me help you out. Start here👇🏼 - Hips and glutes move on a horizontal line. - Abduct the knees out so hips can abduct as well. Abduct = open up. Toes should be slightly pointed out to allow for this to occur as well. - Knees shouldn’t lean back with body. They should stay above the ankle until the bar hits around shin or below knees then, knees should push out aka abduct out and may move slightly forward depending on the person. - Hips have to be open in order to prioritize glutes in an RDL. Sending training vids in DM for free help and feedback, let’s fix your training right now.👀😎”

3. She Believes In Confidence

Kusenberger is a big believer in having confidence, and she wants her clients to have it as well. She talked about this in the caption of this post. “Confidence is nothing without security…. And most people aren’t taught how to become secure. Hint as to why I became a coach. You don’t want to be skinny, you want to be secure. And security comes with learning how to love yourself, how to show yourself value, and honestly, how to not care about outside opinions. I don’t want to teach you just how to be confident in your body. I want to teach you how to be secure; in your mind, choices, actions, word, body, life, etc. From my past self to you. At any shape and size you are still left with yourself. Work on the inside, the actual human just as much as you do the outside.”

4. She Does Hip Thrusts

Kusenberger shared her hip thrust tips in this Instagram video. She captioned it, “Nobody wants a saggy butt.🍑So if you have one, lets crank some hip thrusts and grow glutes that pop.😭🔥The biggest issue I see is people wanting to thrust the bar… ❌😵🙅‍♀️We want to keep our spine neutral, meaning we are NOT going to hump the bar, in fact, the bar is just going to LAY ON YOU as you keep hips tucked. Your spine from your back to hip should stay aligned the entire time. We aren’t tryna use out back, we’re tryna build our boootay.🥵 Toes pointed slightly out, knees driving out, and glutes workin!
How I program hip thrusts for myself:
- 3 sets of a triple rest pause every set.”

5. She Does Lateral Raises

Kusenberger likes to do lateral raises to stay fit. She shared this video of herself doing cable lateral raises at the gym. Kusenberger captioned the post, “Your traps are the only thing that gets pumped when you lateral raise?🥵- Lean your body away from the cable and think about your leading your elbow outward as it drives upward. - Hand should always be below elbow on the concentric aka on the way up, you don’t want your hand leading upward as your elbow is dipped below the hand. That can cause strain in your muscle. - I prefer to lateral raise slightly in front of the body for more front and lateral raise stimulation. - A slow eccentric on the way down creates highee resistance within the muscle producing more breakdown within the muscle fibers, and with proper recovery plus nutrients this promotes more growth!! Stay tuned for more on how to level up your training and your physique!! 🤗🔥You deserve all the success and I’m here to help you with that!”

Anita Herbert, the fitness trainer behind the successful Summer Shred program, is pulling a Lego Batman and not skipping a leg day. She posted a video of herself feeling the burn when doing squats and more. “True story 🥲—especially when it’s the second leg day this week!👀 Who can relate?” she captioned it. Here are some other ways she stays so in shape.

1. She Does Hanging Leg Raises

“When you think of an exercise routine for your core, most people think of sit-ups or planks, which are great exercises for your ‘six-pack’ ab work,” exercise physiologist Griffin Nykor, RKin, CPT, tells the Cleveland Clinic. “Leg lifts are an important complement to that because they get at the muscles that make up the rest of your trunk — your lower back, glutes, hip flexors and your transverse abdominus (the muscle that sits under your six-pack).”

2. She Likes High-Protein Snacks

Check out this great video about her favorite high-protein snacks. A sample:

“🩵 Bone broth - 50 calories per bag and 10 g protein Just ask for hot water on the plane or at a coffee shop when you are ready to have it.

🩵 Protein bars - Look for ones that are low in sugar and high in protein.

🩵 Protein powder - I put a serving of iso whey by @onesthealth in my shaker and just add water when I’m ready to drink it. linked in my bio!

🩵 Protein chips - Perfect for snacking on while watching a movie, and the macros are a lot better than regular chips, 130 calories per bag with 17g of protein and only 4g of carbs.”

3. She Does Hip Thrusts

“I usually program a hip thrust variation 2-3 times / week, using different rep ranges,” she captioned one video. “You can perform all of these variations with a dumbbell, kettlebell or smith machine instead.”

4. She Has Perfected the Crunch

“These tips will level up your ab game 🫡 Train your ABS instead of your ❌hip flexors!” she captioned one great video. “Focus on:

✅ Curling your chest towards your hips

✅ Reducing your range of motion and really focus on using your abs, no momentum.

✅ Squeezing your abs at the top

✅ Lowering yourself down slowly

✅ Breathing correctly: inhale on the way down and exhale on the way up.”

5. Yes, She Really Does Not Skip Leg Day

“Having strong glutes, quadriceps, hamstrings and calf muscles gives your body a strong foundation and can,” sais Piedmont Health:

• “Tone your lower body muscles
• Boost your metabolism as you increase muscle mass
• Give you a higher calorie burn as you train larger muscle groups
• Improve your balance
• Strengthen your bones
• Reduce joint pain”