Slim like a celeb

The A-list… how do they look so good? From Bollywood to Hollywood, we have serious body envy every time we open a magazine or turn on our TV. They have the toned tummies, ripped arms and the general firmness we all want. Well, while we can’t fix you up with your own A-list physical trainer, dietician and life coach, we have asked a top trainer and nutritionist to formulate a celeb-esque workout session you can do at home or in the gym.

Kardashian trainer Gunnar Peterson – his other clients include Angelina Jolie, Jennifer Lopez and Matthew McConaughey – recently revealed to MailOnline his workouts begin with a hard-working attitude. Talking of Kim K he said, “Obviously there’s a genetic predisposition, but Kim works so incredibly hard. Squats, lunges, sleds and deadlifts. She’s not tall either.” Phew. And we also have advice from uber-hot British trainer Jean LK from Timed Fitness, who tells us how to bag our fave stars’ best bits. You can do the whole lot, circuit-style, or pick and choose key areas. Jean has covered everything you need...

Nab Salman Khan’s shoulders and back

Shoulder press

• Sit on a bench and bring dumb-bells up and outwards one at a time to shoulder height with your palms facing forward.
• Press the dumb-bells towards the ceiling then slowly return them to the starting position.

Single arm row

• Place your left hand and left knee on to a flat surface.
• Grab a dumb-bell with your right hand and slowly bring it up to the side of your chest while keeping your back straight.
• Pause for a second then lower it back down to your start position.

Lateral raises

• Stand with dumb-bells in each hand, then lift them out to your sides with a slight bend in your elbows.
• Raise your hands until parallel with your shoulders, then lower the dumb-bells to starting position.

Swipe Shah Rukh Khan’s arms

7-7-7 Bicep curls

• Grab a pair of weights in each hand with your palms facing forward, then curl them up, stopping halfway. Your forearms should be parallel to the ground.
• Pause, then lower your arms to your starting position.
• Repeat seven times, then curl weights up to your shoulders and lower until your forearms are parallel to the ground. Repeat seven times.
• The final movement is a full-range curl starting with your arms fully extended and ending with the weights curled to your shoulders. Do this seven times.

Bent over tricep kickbacks

Get Cameron Diaz’s lean legs

Skater lunge

• Stand with your feet shoulder-width apart, then take a big step back with your left leg and cross it diagonally behind the right leg.
• Hold for a second then return to starting position and do the same with your right leg.
• Ensure you keep your head up, shoulders back and core drawn in throughout the movement.

Plié squat

• Stand holding the back of a chair with one hand and place your feet in a V position, with your toes about 10cm apart and heels together.
• Bend your knees then lift your heels a few centimetres off the floor.
• Squat down as far as comfortable, return to start position and repeat, pulsing up and down.

Side leg lifts

• Lie on your right side with your upper body supported by the right elbow and tricep, your leg and hips stacked, then bend your right leg and straighten your left.
• Lift your left leg as high as comfortable and lower gently.
• Return to starting position and repeat on the other side.

Copy Deepika Padukone’s tummy and abs

Power plank

• Kneel on a mat on all fours with your hands directly under your shoulders.
• Stretch your legs back one at a time to come into plank position (like the “up” part of a push-up).
• Go into the push-up position and draw your lower-ab muscles inwards to engage your core.
• Press your hands firmly into the mat, and press back strongly through your heels.
• Hold for one to two minutes.

Crunch and leg reach hold

• Lie on your back with your knees bent 90 degrees and place your fingertips on your temples while you draw in on your core.
• Inhale then crunch up and hold for three to five seconds.
• Exhale then straighten your legs to a 45-degree angle before holding for three to five seconds, while drawing your core in further.

Cross-legged crunches

• Lie on your back with your legs hip-width apart.
• Cross your right leg over your left, place your fingertips on your temples, draw your core in and crunch upwards.
• Hold for a second.
• Switch sides and repeat.

Bag J-Lo’s bottom

Sumo squat

• Stand with your feet twice your shoulder width apart and with your toes turned out slightly.
• Lower your body into a squat position, with your head up and your core engaged.
• Pause, then push yourself back to the starting position and repeat.

Modified bridge

• Lie on your back with your knees bent and plant your heels into the floor and lift your toes toward your shins.
• Raise your bum off the ground until your back forms a straight line from knee to shoulder.
• Hold for one second then slowly lower yourself down to the starting position.

Eat your way to celeb fit

In addition to exercise, of course, we have to eat right. Nutritionist Kim Pearson (www.kim-pearson.co.uk) says, “The key to toned, defined muscles is to make sure you’re getting the right balance of nutrients. Maximise the results of your workout by focusing on the foods that support healthy muscle tone while reducing your body fat.”

• Protein is vital to help grow and support our muscles. It’s also filling so it prevents us wanting to snack on unhealthy foods. Good sources of protein include fish, seafood and eggs – soy products and nuts provide good non-animal sources of protein.
• Healthy sources of carbs are important for providing energy for working out and refuelling your body afterwards. Focus on low glycaemic, healthy sources such as sweet potatoes, quinoa, pulses (beans and lentils), oats and rye bread. Vegetables and low-sugar fruits also provide carbohydrates.
• Don’t avoid fats; they are essential if you want to tone up and reduce your body fat for a lean and defined look. Good sources of fats include avocados, oily fish, raw nuts and seeds, olive oil and flax seed oil.
• Cutting out the not-so-healthy foods is important too. Avoid foods that promote fat storage and cellulite. These include refined and processed foods such as sugar (think cakes, biscuits, sweets), ‘white’ carbohydrates like rice, bread and noodles as well as packaged and fried foods. Stick to foods that are as close to their natural state as possible.
• Eat regularly – skipping meals is more likely to make you crave unhealthy foods and end up overeating.

Now we have the exercises and nutritional tips from the experts, we find inspiration from the stars, asking how they keep in shape:

Jennifer Lopez, 45 The actress, singer and mother of two, who released her eighth studio album AKA this year, says: “I like to dance – it keeps me in shape and I enjoy it. I’m like anybody else, I hate going to the gym and having to do the workout, I feel like it takes time out of my day.

“I try to eat much better than I used to, I try to teach my kids Max and Emme (twins aged six) to eat better and just be happier and healthier and have longer lives – that we can spend together.

“I am OK with my age right now, and I feel just as vital and energetic and young and at my best as I ever have.”

As a by-product of that I think it shows on my body and I’m able to stay in a shape – that’s pretty good as a result of all the ways I have to live in order to control my diabetes.”

Jennifer Aniston, 45 The star of Horrible Bosses 2 and Oscar-tipped film Cake says: “Looking your best is hard work – you work out, you just take care of yourself, exercise, eat right, sleep, be happy. Happiness is the key. As women we feel we have to live up to an expectation, whether it’s on camera or going to the market or whatever, and the truth of the matter is that’s just not the way it is. We don’t always have our high heels on. We don’t always have our hair and make-up on.”

Younger sister Kylie says: “I want to work more towards strength training than actually losing weight so I run for a little while and then do weights. I try to at least dress like I’ve worked out so when I go out and if the paparazzi see me, I at least look like, ‘Oh wow, it’s not that she didn’t want to get ready today, she just had such a hard workout!’”