Vladislava Galagan Shows Off Her Muscular Physique and Shares Her Fitness Secrets

Nastia Liukin is modeling in her swimsuit! The Olympic gymnast shows off her incredibly fit figure in a bathing suit and cover-up in one of her latest social media posts.”Swim fit,” she captioned the Instagram Reel. “Top to bottom,” commented Jenna Sims. “Perfect 10,” added another one of her followers. Aside from gymnastics, how does the professional athlete stay fit? Here are some of her favorite workouts.

1. She Runs

Nastia works out every day. "I always feel better when I get in a workout," she says, "even if it's 30 minutes or 20 minutes of something, every single day," she told Today. "I think the most important thing to know is, you'll never regret a workout when it's over. And it's just hard to tell yourself that before you've done it. But just try to remember how you feel after your workout, and know that when you feel good, you look good, and you have more confidence, and so I think that that's really important." One of her go-to workouts? "The most effective for me is running, though it's not my favorite," she told Today about her go-to workout. "But if I need to get in shape quickly, I need to run."

2. She Planks and Does Russian Twists

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She doesn’t lift weights often. "If I do weights, it's probably very light weights, five to ten pounds, no more than that." She does have three go-to exercise moves: A plank, side plank, and Russian twist. She planks for a total of one minute, then follows it up with 20 on each side of side planks and Russian twists, she revealed to Today.

3. She Also Boxes

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Nastia mixes up her routine. “I love boxing with my trainer. Harvard Health maintains that boxing a great way to build strength, improve balance, posture, hand-eye coordination, boost mood and endurance, and helps increase alertness.

4. She Takes Barre Classes and Hot Yoga

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“I love barre classes and hot yoga. I love Pilates. That really elongates you, but it’s also important to do some kind of cardio and now that the weather’s nice I love running along the West Side. It’s a beautiful view. I take spinning classes, too,” she told The Cut.

4. She Eats Clean

Nastia doesn’t diet but focuses on eating clean. "A lot of protein, a lot of vegetables, a lot of greens. I don't really eat too many carbs, and if I do, it's brown rice or quinoa,” she told Today about what she puts in her body.

5. She Golfs

Nastia also loves playing 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.

Nataliya Kuznetsova isn’t shy about showcasing her powerful physique and impressive fitness routine on social media. Recently, the bodybuilder shared a video of herself at the leg extension machine, dressed in a white tank top with black accents and black shorts. She captioned the post with a motivational message: “Push your limit.” With a mix of heavy lifting and strategic exercises, Kuznetsova maintains her awe-inspiring strength and figure. Here’s a breakdown of her favorite fitness moves and their benefits.

1. She Does Leg Extensions

In her Instagram video, Kuznetsova is seen at the leg extension machine. According to Asphalt Green, leg extensions have a lot of benefits. “Leg extensions using this exercise machine work your thighs. In fact, that’s basically the only thing that they work. That’s great if you want to build strength and mass quickly. To get started, slide into a sitting position on the machine from the open side.”

2. She Does Hamstring Curls

Kuznetsova likes to do hamstring curls to keep herself in shape. She shared this video on Instagram of herself doing them, captioning it, “Gym time.” Asphalt Green states that doing hamstring curls has a lot of benefits. “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.”

3. She Hikes

Kuznetsova likes to hike to keep herself in shape. She shared this photo on Instagram of herself on a mountain. Kuznetsova captioned it, “When people say they don't take life too seriously, is that a good thing?)”

4. She Does Pulldowns

Kuznetsova shared this video on Instagram of herself doing lateral pulldowns. Piedmont states that this exercise has a lot of benefits. “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

5. She Lifts Weights

Since she’s a bodybuilder, Kuznetsova naturally lifts a lot of weights. She included a photo of herself lifting a barbell in this Instagram post. ACE Fitness states that lifting weights 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.”

Oksana Grishina, a highly successful fitness model and coach, is expecting her first child and continues to inspire her followers by staying active throughout her pregnancy. Recently, she updated her Instagram fans on her journey, wearing black pants and a tan t-shirt, with the caption, “Some updates🤰 Thank you all for your kind and beautiful words😘🙏🏻 2.5 months left🙌🏻.” Despite being in her third trimester, Oksana remains dedicated to her health and fitness, incorporating a variety of exercises and healthy eating habits into her routine. From weight training to making protein shakes, Oksana demonstrates that staying fit during pregnancy is achievable with the right mindset. Here’s a closer look at her routine and its benefits.

1. She Uses Weights

In this video on her Instagram, Grishina is seen using weights to workout. According to The Mayo Clinic, exercises with weights are very beneficial. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

2. She Uses A Treadmill

Grishina revealed in the caption of the previous Instagram post that she likes to use a treadmill to workout. This has a lot of health benefits. Healthy Talbot states, “Treadmills are mostly used for cardio training. However, this fitness machine can be used for more boosting your cardiovascular health. It’s ideal for strengthening your muscles, including glutes, thighs, and calves. With treadmill workouts, you can always optimize the sessions to suit your goals. For instance, inclining the treadmill will stretch out the calves and glutes harder. This will help to tone and build muscle mass in your buttocks, legs, and thighs.”

3. She Uses A Stationary Bike

Grishina also revealed in the post’s caption that she uses a stationary bike to stay fit. Penn State PRO Wellness reports that stationary bike workouts 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.”

4. She Does Bodyweight Exercises

Grishina also revealed in the post that she likes to do bodyweight exercises to stay fit. Harvard Health reports that these are very beneficial. “When researchers looked at the effects of 10 weeks of body-weight exercises on various physical fitness parameters in a small group of young women, they found improvements in seven out of nine of the parameters. The biggest gains were in aerobic capacity, with a 33% improvement. Muscle endurance, particularly in the core, increased by 11%, while lower-body power posted a 6% gain. Even flexibility was better after the training.”

5. She Makes Protein Shakes

Grishina makes sure to eat healthy. One thing she incorporates in her diet is protein shakes. Grishina shared this video on Instagram of herself making one. She captioned it, “This Protein Delite Shake is not just a protein shake - it’s much more than that🔥Mix 1 serving (30g) of Profein Delite Shake powder with 300ml water or milk 😋The Protein Delite Shake not only contains 19g of protein per serving, but chromium, zinc, iodine, and even green coffee and green tea extracts have been added to it, with some carnitine and vitamin E as well!!!!”

Natalia Abraham Coelho is a celebrated bodybuilder who competes in the IFBB and Ms. Olympia, consistently showcasing her dedication and hard work. Through her social media, Coelho provides a glimpse into her fitness journey, sharing workout routines, dietary habits, and motivational messages with her followers. Recently, she shared a playful mirror video, captioning it, “Answer me something!!! Do you find it awkward when you see someone wearing socks and slippers??? When I first moved to 🇺🇸 I thought it was super weird as this is not a thing in Brazil. But now, I caught myself doing that all the time and find it super normal. Curious to know if that’s ‘normal’ for y’all!! 🧦+ 🩴” Here’s how Natalia stays at the top of her game.

1. She Eats Veggies

Coehlo makes sure to eat healthy. One way she does so is by eating a lot of vegetables. Coehlo shared this video on Instagram of herself eating a piece of broccoli. She captioned the post, “Natural Medicine Conference 👩‍⚕️🧬’Take care of your temple, and it will take care of you’ . Who else here actually enjoys eating their veggies as much as I do?? 😍🧬🥦🫛🥒”

2. She Has Three Daily Goals

One of Coehlo’s wellness secrets is having goals. She shared them in the caption of this Instagram video. “Spine Decompression 💯 Building discipline and cultivating main character energy are critical to achieving our goals and living a fulfilling life. Here are my 3 non-negotiables that help me stay on track and cultivate the best version of myself: ☀️Morning routine - I start each day with a routine that sets the tone for the rest of the day. This includes visualization, journaling, and stretching. 📝 Daily planning - I plan out my day the night before and prioritize my tasks to make the most of my time and energy. 🫶Self-care - I make sure to take care of myself physically, mentally, and emotionally. This includes eating well, getting enough sleep, and practicing gratitude.”

3. She Wants To Inspire Others

Being a bodybuilder and Ms. Olympia, Coehlo has a large platform. She wants to use it to inspire others. She shared this video on Instagram of herself meeting fans at an event. Coehlo captioned the post, “Be the reason why someone feels included, welcomed, supported and valued🫶 had an amazing time meeting so many wonderful people and inspiring the new generation at the @mrolympiallc Expo💕”

4. She Does Crunches

Coehlo has amazing abs, and she makes sure to do a lot of ab workouts. One thing she likes to do is crunches. She shared this video on Instagram of herself doing laying crunches. Coehlo captioned it, “🫶Dreams are the spark, but it’s the fusion of our goals, discipline, and consistency that turns them into a blazing reality🫶”

5. She Lifts Weights

Coehlo likes to lift weights to keep herself in shape. She shared this photo of herself doing tricep curls on Instagram. Coehlo captioned the post, “You can’t teach intensity. Some are born with a special fire in their eyes. They’re all in, all the time. Every moment matters. Every detail matters. No second is wasted. Their attention pierces their soul. They act with unstoppable urgency, precision, and intention. It’s rare. It can’t be taught. BUT it can be spread- because it’s CONTAGIOUS!! ❤️‍🔥 Our passion for what we do has the power to inspire many others to live intensively. Go all all in for what you truly want in your life, my friends!”

On the @Adidastennis social media, they posted “ready player one, two and three. Watch as @kristinamladenovic93, @felixaliassime and @katie.volynets prepare for their moment with the London Collection. #LondonCollection #adidasTennis,” bringing some fierce fashion to the court. Kristina is known for her career as a highly ranked professional French tennis player. With her dedication to the game and knowledge of health and fitness, she has a lot of people looking her way for advice. Here’s what the tennis pro does to stay fit and healthy.

1. She uses supplements

She takes vitamins and supplements. “I’m excited to be part of Team USANA,” she said. “I have been using USANA vitamins and supplements for a few years and have seen the difference that it has made in my health and fitness. As one of USANA’s Ambassadors, I’m looking forward to sharing my positive experience with others and letting them know what USANA can do for them.”

2. She swims

She posted on Instagram while in Dubai, “grateful to be living in this great city, in peace, in safety & in the sunshine ☀️Happy day 🇦🇪#happynationaldayuae,” as she enjoyed the poolside views. Swimming can be beneficial in many ways and even help strengthen your lungs. According to the Cleveland Clinic, “if you want to breathe easier, swimming might help do the trick. It’s been found to improve lung strength and capacity.”

3. She lifts weights

She does weight lifting to strength train. “Séance physique 💪🏻🏋🏼‍♀️🏃🏼‍♀️Work never stops. Merci 📸 @paulineballet / FFT pour ces belles images. #BJKCupFinals #Seville,” she said on Instagram while lifting weights. According to the Mayo Clinic, you should “do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.”

4. She does her arm workouts

She pays attention to arm strength, as seen on Instagram while she’s doing tube band workouts, captioned “Resilience.” According to Harvard Health Publishing from Harvard Medical School, “strong arms aren't just for the weight room crowd. Arm strength is important for many of the everyday tasks or functional activities we perform such as carrying groceries, lifting children, hanging curtains, or opening doors.”

5. She golfs

As seen in this post on Instagram post captioned “thank you for being the best person in this world ❤️🥂 Happy birthday hermanito 🎂🥳😘 @lukamlade,” they’re in a golf cart on the course. According to Better Health, “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.”