A Surefire Get-Fit Plan: Olympian-Inspired Moves

This article was last updated on April 16, 2022

Confession time: We become perma-bonded to the TV screen when the Olympics roll around. We’re fascinated by more than just the thrill of victory, the agony of defeat, and the crazy uniforms of the opening ceremonies, though. We’re also (obviously) mega-inspired by the athletes’ impossibly toned, entirely enviable bodies.

And while you may not be able to block a ball likeHope Solo or work the beam like Alicia Sacramone, you can get seriously hot (and strong!) in time for the Games by cribbing our favorite athletes’ signature moves. Shape up like an Olympian (without the full-time training schedule) with these exercises — we’ve got step-by-step how-to ahead!

Photo: Courtesy of Red Bull

The dream: Lolo Jones’ core
This track-and-field star leaps over hurdles with uncanny ease because she works so hard on her all-important core muscles —abdomen, lower back, and glutes.

The move: Superwoman 
Start facedown on the floor, arms and legs extended opposite ways. Raise your head, left arm, and right leg about five inches off the ground. Hold for three counts; lower. Repeat on the opposite side. Do 10 reps on each side.

Photo: Courtesy of Nike

The dream: Hope Solo’s abs
Off the field, the soccer star stays on her toes with reflex-sharpening and muscle-toning drills.

The move: Side crunches to burpees
Start in a push-up position. Bring your right knee to the outside of your right elbow. Return to start; repeat with left leg. Hop feet forward toward your hands so you are in a crouched position. Jump up, extending hands straight overhead. Land back in a crouched position and hop feet backward to return to pushup position. Repeat the entire move in a continuous circuit, for one minute.

Photo: Courtesy of P&G

The dream: Alicia Sacramone’s arms
The gymnast (and beauty ambassador for P&G Beauty Brands — no wonder she looks so great) does this move at the gym to tone her arms, as well as her shoulders, back, and abs.

The move: Pike up with ball
Place lower legs on a stability ball and get in a push-up position. Use your core to pull the ball forward (toward your face) as you raise your butt high to form a pike. Hold for a second, then roll back out until your body is straight.

Photo: Courtesy of Michael Collopy/Until.org

The dream: Kerri Walsh’s booty
Walsh’s trainer likes this move because it tones the beach volleyball star’s hamstrings and lower abdomen — and lifts the butt. Talk about a triple threat!

The move: Bridge with hamstring curl on stability ball
Lie belly up with your arms by sides, both feet placed on the ball, knees bent. Engage abs and lift the hips off ground. Straighten legs, rolling ball away from body. Bend knees to pull ball back. Do eight to 12 reps. 

Photo: Courtesy of Nike

The dream: Alex Morgan’s legs
Each member of the U.S. Olympic soccer team does position-specific drills to push their fitness level and speed. Bonus: Bursts of intense cardio also help to blast fat.

The move: Forward speed drill 
Sprint 10 yards forward and 10 yards back, then kick a ball. Rest for five to 10 seconds. Continue for six reps. Rest for 30 seconds to one minute. Repeat from the beginning, three times. 

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