Master personal trainer, author and raw food chef, Ricardo Riskalla knows how to hone a model physique and how to get a model’s body. As official trainer for IMG (the talent agency who rep Miranda Kerr and more), he’s the guy they send models to when they have to shave off cms for a casting – like – yesterday. His Rawfit Method, which he has documented in an app and two books, combines a holistic approach of diet, exercise, and wellbeing to sculpt and tone bodies into submission. I should know. He trains me, too.
I first met Ricardo when I interviewed him for a Vogue story over a year ago. I started training with him just to see what would happen, and to learn how to get a model’s body. Fast forward five months and I had dropped my excess baby weight and was in better shape than I’d ever been.
I’ve been asked so many times about what training is like with Ricardo that we decided to come up with an edit of the kind of workout we do. It’s not exact as he tends to change it up every time, but these are some basic exercises that you can do at home. No gym membership necessary. Have fun!
INSTRUCTIONS
How to get a model’s body? Do each exercise repeating the motion for one minute. Perform the routine as often as you can – every day is ideal, a couple of times a week is still good!
We did a video version for Ricardo’s Rawfit TV but we were able to explain them better in this GIF animation.
1. How to get Model Hips
“This is a great exercise to tone your waist, hips and inner thighs without creating the bulk,” says Ricardo.
How to do it: Stand with your feet shoulder distance apart and circle hips like you’re tracing a hula hoop for 1 minute in each direction. Ensure that your head remains still. Repeat the same on the other side.
2. How to get Model Thighs
“This will help achieve perfect inner thighs and is the secret to long, lithe legs,” says Ricardo.
How to do it: Lay down keeping the legs as straight as possible, open and close the legs to their full range of movement. Continue for one minute.
3. How to get Model Legs
“With the previous exercise , this is one of the secret sequences used to create the supermodel legs,” says Ricardo.
How to do it: Lying on your side, bend your top leg and cross it over your straightened bottom leg. Lift the lower leg up and down as high as you can. Repeat the same on the other side – one minute on each side.
4. Model Plié
“Have you ever wondered why ballerinas have the best legs?” asks Ricardo. “This is a perfect exercise to tone your whole leg.”
How do it it: Come into a ballet plié position with heels together and feet turned out. Squat all the way down then return to the original position.
5. How to get Model Abs
“Toning up the lower part of your abs is so important to create the perfect balance between the toned gluteus and abs,” explains Ricardo.
How to do it: Lay down on the ground with your legs bent. Lift your head and neck off the ground, gently resting your head on your fingertips for support. Lift your legs up into a 45-degrees position and start extending one leg at a time like you’re riding an imaginary bicycle. Continue for a minute.
6. Model lunges
“It’s important to always exercise your quadriceps together with other muscles to avoid muscle imbalances,” says Ricardo.
How to do it: Start in a lunge position with one leg bent at a 45-degree angle, bring this leg back touching the ground. Do the same to the other leg. One minute each.
7. Model Legs Burner
“This is a secret weapon ! This exercise will tone your whole body especially your legs,” says Ricardo.
How to do it: Standing up, extend your arms forwards, bring one foot back and pulse. Do the same on the other side. One minute each.
8. Model Arms Toner
“The most common mistake done by girls is to over exercise the arms and load them up with heavy weights. This exercise tones your shoulders and arms creating a sexy look with no muscle bulk,” he says.
How to do it: Standing move yours arms in small circular forward movements. Repeat the same doing backwards rotations for a minute.
9. Model Plank
“Stationary exercises like an extended plank tone your body and help to release stress. Stress reduction is a huge component in weight loss,” says Ricardo.
How to do it: Go into a plank position with your arms extended and hold for one minute.
10. Model Body Strengthener
“A toned and not over exercised tricep creates a sexy arm,” says Ricardo. “This is a great exercise to tone the gluteus, legs and the whole body without adding too much weight,” says Ricardo, adding that it’s another stress relieving exercise.
How to do it: Come into a reverse tabletop position up on your tip toes. Lift one leg at a time for one minute.
11. Model Gluteus Melter
“I know, lots of butt exercises but that’s the secret to a perfect model body!” he laughs.
How to do it: On your knees bring one knee towards your elbow. Do it over and over. Repeat the same to the other side for a minute each.
12. Model Push ups
“This will help your triceps to get toned and not bulky,” says Ricardo.
How to do it: Standing up place your hands against a wall or a tree, do push ups against the wall or a tree.
Disclaimer: As with any physical activity, if you have any injuries or chronic conditions, please consult with your physician before taking part in any exercise. I acknowledge that it is a condition of participating in this activity that I do so at my own risk. I accept all risks and hereby indemnify and release the trainer, their agents, affiliates, employees, members, sponsors, promoters and any person or body directly and indirectly associated with the Trainer, against all liability (including liability for their negligence and the negligence of others), claims, demands and proceeding arising out of or connected with my participation in this Activity.
CREDITS: Story by Sigourney; Animated GIFs by Horace Lee; Hair and makeup by Regina Gao.
