There are no shortcuts on the journey to a healthy physique—but there are certain high-efficiency exercises that come pretty close. We seek them out in One-Move Wonders, our series about the quick-hitters that deliver major results in minimal time, straight from some of the best trainers and fitness experts around the world. Grab your water bottle, rev up your playlist and let's go!
Sometimes we wonder if Beyoncé lives in a secret, parallel universe with 50-hour days. If there's anyone who could swing that, it's Bey—and how else could she possibly run the world with her incredible music career, countless other business ventures, motherhood, and still have time to maintain That Body?
The secret isn't actually more hours in the day (shocker), but making the absolute most of every single second she has. In other words, Beyoncé does not have time for a lacklustre fitness regime—you know her moves have to be some of the most efficient exercises out there. And to find out exactly what her typical workout entails, it only makes sense to go straight to the source: her trainer and nutrition guru, Marco Borges.
Borges doesn't just help sculpt Bey's killer bod via exercise—he's also the man who inspired the songstress and husband Jay Z to go vegan, thanks to the effectiveness of his 22 Days Nutrition regimen, which is heavy on veggies and results but light on deprivation. Jay Z casually refers to him as "the world's best trainer," and Beyoncé is such a fan that she even developed a meal plan with Borges. (She also wrote the foreword to his book, The 22-Day Revolution, £14.)
We obviously have endless questions for Borges whenever we have the opportunity to chat with him—more than a few of the fangirl variety—but our latest inquiry was quick and to the point: What is the quickest, easiest way to get that ***Flawless hourglass shape? He had one particular move in mind—get the lowdown below.
"I have many favourite moves for an hourglass waist, but a really quick and easy one is actually a combo move made up of a push-up and a side kick," says Borges. "The push-up works the muscles of the chest, arms and shoulders while also toning the core. The side kick works the obliques which pull in the sides of the core to cause the hourglass effect." So basically, it's a two-in-one, results-oriented move for those who don't have the time for anything less than maximum efficiency. (People like, ahem, Beyoncé.)
And it's simple:
- Get in a push-up position. Your body should form a diagonal line from heels to head, and be sure to engage your core.
- Lower down and back up for one push-up.
- After coming back up, lift your right leg and kick it underneath your body. If you're feeling stable, lift your left arm as you do this.
- Do another push-up, and repeat the kick, this time with your left foot.
- Repeat, and aim for 12–15 reps.
Should you need it, the video below provides a good demonstration:
Curious about what other moves Beyoncé relies on? #NeverForget that time when she demonstrated a full-body workout in approximately 15 seconds:
See? She wastes no time.
What's your favorite waist-whittling move? Tell us in the comments below!