Natasha Oakley, the swimwear designer and social media influencer, is known for her enviable physique. Her approach combines regular exercise with a balanced lifestyle. While she does not adhere to any specific diet, she prioritizes healthy, fresh foods and incorporates regular workouts into her routine. Here are four workouts inspired by Natasha Oakley’s fitness regime, focusing on achieving toned abs and legs, ideal for a beach-ready body.
1. HIIT Workouts for a Quick Burn
High-Intensity Interval Training (HIIT)
Natasha Oakley is a fan of 20-minute HIIT workouts for efficiently burning calories and toning muscles. HIIT involves short bursts of intense exercise followed by brief recovery periods.
How to Incorporate HIIT:
- Warm-up: Begin with 5 minutes of light cardio, such as jogging on a treadmill.
- Sprints: Include sprinting intervals during the warm-up.
- Workout: Alternate between exercises like burpees, mountain climbers, and high knees, performing each for 30-45 seconds with 15-20 seconds of rest in between.
- Cool-down: Finish with 5 minutes of stretching.
Benefits of HIIT:
HIIT workouts are effective for burning fat, improving cardiovascular health, and building lean muscle. The short duration makes it ideal for fitting into a busy schedule.
2. Pilates for Core Strength and Definition
The Pilates Class
Natasha Oakley incorporates Pilates into her weekly routine, using “The Pilates Class” app. Pilates focuses on core strength, flexibility, and body awareness.
Pilates Exercises:
- Crunches: 50 reps. Lie on your back with your tailbone on the floor. Keep your legs in the air at a 90-degree angle to target your lower abdomen. Curl up while breathing in and curl down while breathing out.
- Air Bike: 25 reps. Lie on your back, elongate your left knee, while your right is curled in towards your stomach. Slowly switch, elongating your right knee and curling your left.
- Low Plank: Hold for 10 seconds. Get into a forearm plank, keeping your body straight and your core engaged.
Benefits of Pilates:
Pilates helps to strengthen the core, improve posture, and tone muscles, contributing to defined abs and a strong physique.
3. Targeted Leg and Glute Exercises
Exercises for Toned Legs and Glutes
Natasha Oakley’s workout routines often include exercises that target the legs and glutes.
Leg and Glute Workout:
- Donkey Kicks: 20 reps on each leg. Start on your arms and knees, lift your right knee off the mat, making a 90-degree angle with your leg. Kick your leg upwards, keeping your foot straight and aligned with the ceiling.
- Fire Hydrants: 40 reps. While on your arms and knees, kick your right knee forward to meet your right elbow and back. Do this 20 times on each side.
- Reverse Lunge, Knee Raise: 12 reps on each side. Stand with your feet shoulder-width apart, take one generous stride backwards into a deep lunge and hold for a few seconds. Drive the same leg in an upwards motion towards your chest into a knee raise, straightening your standing leg.
Benefits of Targeted Exercises:
These exercises help to build strength and definition in the legs and glutes, contributing to a toned lower body.
4. Active Lifestyle and Daily Movement
Daily Movement
Natasha Oakley emphasizes the importance of daily movement, incorporating activities like walking and running into her routine.
How to Stay Active:
- Walking: Aim for a 45-minute to 1.5-hour walk on most days.
- Running: Include 45 minutes of jogging with sprint intervals.
- Yoga: A mix of pilates, weight training, and yoga.
Benefits of an Active Lifestyle:
Regular physical activity helps to burn calories, improve cardiovascular health, and maintain a healthy weight.
Additional Wellness Tips from Natasha Oakley
Balanced Diet
Natasha Oakley follows a predominantly vegetarian diet, leaning towards vegan options. During the week, she maintains a healthy eating pattern, enjoying green smoothies, salads, and light dinners. She allows herself more flexibility on weekends, indulging in treats like pizza, pasta, and desserts in moderation.
Hydration
Drinking 1.5 to 2.5 liters of water a day is one of the most important things to do.
Self-Care
Meditation, Epsom salt baths, and getting enough sunlight are all things that Natasha Oakley finds very helpful in her self care routine.
By incorporating these workouts and lifestyle tips inspired by Natasha Oakley, you can work towards achieving a beach-ready body with toned abs and legs.
