Courtesy of Victoria’s Secret

Eating, drinking, and training like a Victoria’s Secret model is insanely tough—it requires following a super-strict meal plan and logging daily workouts…think hour-long sessions on the Step Mill and ALL of the plyometric exercises. One writer tried the intense routine for two weeks and well, read how it went here.

If you’re looking for similar results with a little less commitment, Glamour magazine tapped fitness instructors Angilique Campbell and Gina Papalia from Grasshopper Pilates to create simple and effective workouts you can do at home. Of course it’s important to remember that the Pilates routines alone won’t lead to major results—a healthy diet plus sticking with a regular training program that incorporates strength, cardiovascular, flexibility, and agility training will have you looking and feeling your best.

That being said, having a few go-to exercises is always a good idea—especially as we head into holiday travel season. Start with the abs and arms workouts below, and don’t forget to sign up for the SELF x Tone It Up Challenge that kicks off January 3.

The Abs Workout

The Moves:

  • The Hundred
  • Single-Leg Stretch
  • Double-Leg Stretch
  • Scissors
  • Double-Leg Lower
  • Table-Top Twist
  • Bicycle Pulse
  • Bicycle
  • Then stretch it out!

See The Routine:

The Arms Workout

You’ll need one set of dumbbells, try starting with 3-5 lbs. and go heavier when you’re ready.

The Moves:

  • Forward Reach
  • Bent-Arm Lateral Raise
  • Upright External Shoulder Rotation
  • Goal Post Elbow Touch
  • 90-Degree Pulse
  • Overhead Shoulder Press
  • Downward Dog Oblique Crunch
  • Plank
  • Side Plank
  • Plank Up and Down
  • Push-Up
  • Stretch in Child’s Pose!

See The Routine:

The Candice Swanepoel Body Workout combines the two routines she uses to get a Victoria’s Secret body. The first of the workouts is a routine by Victoria’s Secret personal trainer, Justin Gelband. The second is a ballerina workout created by Mary Helen Bowers (Ballet Beautiful).

Victoria’s Secret Model Candice Swanepoel starts with a full body routine. To get a lot done, in a short amount of time, her trainer works both her arms and legs. Then, Candice transitions into a Ballerina workout. This workouts helps give her an elegant, feminine posture, and gets her the long and lean legs a model requires.

Part 1: Full Body Workout Routine

Candice Swanepoel’s Full Body Workout routine starts with exercises to tone her arms and legs. This is a workout for women, designed to lengthen your body. See the Candice Swanepoel workout for the complete Victoria’s Secret model workout.

10-15 reps per exercise:

  • Right arm punch
  • Left arm punch
  • Lunge Kicks
  • Staggered Lunge (each leg)
  • Star Stretch
  • Plank with Leg Lift
  • Hamstring/Hip Stretch
  • Tricep Stretch

Candice holds small ankle weights (Get on Amazon) while doing many of her exercises. So, when doing Lunge Kicks the ankle weights tone her legs. Added resistance increases her results. When doing “Staggered Lunges,” Candice Swanepoel holds those same weights in her hands.

This type of multi-tasking allows the busy Victoria’s Secret Model to do a full body workout in less time. While toning her legs, she also works her arms (biceps and triceps). Swanepoel’s trainer has her change the motions/angles of some exercises.

This allows her body to work on the different areas of her legs and butt. When talking about the “Plank with Leg Lift,” Candice’s trainer says:

The coolest part of this exercise is changing levels. So, you can lift it on a diagonal. Then, you can bring your leg down a little bit, and start close to the floor. Utilizing the back of your leg, you’re working the higher part of your butt.

Candice Swanepoel says about doing many of these exercises/stretching:

The good thing about these exercises, is that if you’ve worked all day, you don’t have to stand up. You just lie down and do the work. That’s important to me.

After finishing their workout, Justin Gelband says:

Please, take your time. Feel the motions. Feel the movement. Breath, control, slow your motions.

Part 2: Ballet Workout For Legs

To tone her legs and butt, Candice Swanepoel does a Plié workout with Mary Helen Bowers. Bowers is famous for shaping Natalie Portman’s body in Black Swan. Candice’s trainer says to do this workouts 3-4 days a week for best results.

2 sets, of 8 reps, for each exercise:

  • Plié – (Knee Bend)
  • Relevé – (Bend with Arm Move)
  • Plié Tendus – (Bend and Stretch)

The Plié is the center of “Ballet Beautiful” Workout. Plié means ‘bend’ or ‘bending.’ Thus, the Plié involves Candice Swanepoel doing a graceful, smooth bending of her knees. For the Plié, Mary Helen Bowers says:

As you bend the knees, lift that stomach, you work on those thighs, inside-back of the leg, and pulling in the stomach.

For the Relevé (Bend on Balls of Feet with Arms), Mary Helen Bowers says:

Bend the knees, lift the arm up, on the balls of your feet. The deeper you bend, the harder it is on the legs, and the more you’ll notice the change in your body. These are excellent calves, thighs..all through the legs.

When doing the Plié Tendus (Bend and Stretch), the goal is to:

Bend the knees and stretch both legs long, down and up. Start with the legs and end with the stomach. Extend through the legs. This one is more full body. You’re using the abs, toning the thighs, using the calves and just stretching out nice and long.

For a longer ballet workout, here’s Mary Helen Bowers performing her standard “Ballet Beautiful” routine:

Looking for more Celebrity Workouts For Women? Get The Best Female Workouts Here!

For more info, check out the Candice Swanepoel Workout. If you like the Candice Swanepoel Body Workout, Like/Share Here:

Candice Swanepoel is often associated with the image of her donning beautiful skin-tight leggings and a sports bra to cap off the ensemble perfectly. Swanepoel religiously follows a strict diet and exercise routine. Because of her efforts and unyielding desire to flaunt the best, she has countlessly graced runways with her impressive physique.

She is truly one of the most exemplary Victoria’s Secret Angels that has both the essence and form. That said, here are the ways how she maintains her overall figure.

Just like models Bella Hadid, Elsa Hosk, and Georgia Fowler, Swanepoel keeps herself at a significant distance from anything that is unhealthy. This is to allow her to be runway-ready. She loves to undergo classic workouts that are proven to be the most effective in the field and does a few diet tips and tricks to make the most out of her workout routine.

For Swanepoel, breakfast is a top priority. This comes as no surprise—it is the most important meal out of the three if one has to pick. In a previous interview she had with The Cut in 2017, she revealed that her breakfast consists of flavors that she enjoys: a healthy bowl of smoothie filled with all sorts of add-ons and a drink that contains banana, coconut oil, flaxseed oil, protein, one antioxidant fruit and a bit of nut butter.

Swanepoel also shared that while she is an avid coffee drinker, departing from caffeine has introduced to her significant changes during her pregnancy recovery. Furthermore, she makes sure that throughout the day, all her meals are well-balanced. She admitted to eating a meal that is lighter than the rest. She often eats heavy during lunch, and at nighttime, something lighter to allow her body to digest everything with ease.

Finally, for her exercise routine, the model trains under Justin Gelband, who puts her under different kinds of workouts. Swanepoel employs the power of boxing, as this covers almost all areas of the body when exercising.

Boxing is Swanepoel’s most-practiced workout. It has strengthened her core and helped her to shed a lot of excess weight.

Model Candice Swanepoel attends The 2019 Met Gala Celebrating Camp: Notes on Fashion at Metropolitan Museum of Art on May 6, 2019 in New York City. Ray Tamarra/GC Images

Candice Swanepoel Diet and Workout

Candice Swanepoel is a gorgeous model known mostly for her work as a Victoria’s Secret Angel. Even after having 2 children, she’s kept her beautiful body looking lean and toned.

Like the rest of the Victoria’s Secret models, Candice has naturally good looks and a gorgeous body. But she still works hard to keep it up, especially before Victoria’s Secret Fashion Shows.



Candice likes to load up at breakfast. In fact, she prefers that she eats the most in the morning and the least in the evening. She says this helps her metabolism, and having larger meals earlier prevents her from wanting to snack later on.

Candice likes to have a bigger breakfast and often goes for bacon and eggs, or a healthy smoothie with fruit, with healthy fats from coconut oil or flaxseed, and some type of nut butter. She tries to make sure her body is getting enough antioxidants from strawberries or blueberries.

Candice also says that the smoothie gives her a natural, caffeine-free energy boost. Even though she likes coffee, she said that drinking decaf in the morning helped restart her energy levels.

She likes to change it up depending on her mood and what her body needs.

View this post on Instagram


A post shared by Candice Swanepoel (@angelcandices) on Feb 20, 2019 at 7:24pm PST


When it comes to lunch and dinner, Candice has just one rule. Eat something filling for lunch like grilled chicken with brown rice and veggies and stick with something lighter for dinner, like a fresh salad or soup. This is actually good for your metabolism and it’s great if you plan on doing some fasted cardio in the morning.


Candice works out a lot, which helps boosts her metabolism. However, she also admits that she was born with a fast metabolism and is able to eat a lot without much weight gain.

Instead of tracking calories or being overly cautious with what she eats, she tries to listen to what her body needs and eats intuitively. She said she’s always been in tune with her body, so she’s comfortable adjusting her diet to her lifestyle.


We should all be in tune with our bodies, but not everybody is blessed with a fast metabolism. Candice is an ectomorph, which means that she naturally has a lower body weight and she finds it hard to build muscle or gain fat.

Women with different body types, (mesomorphs and endomorphs), will need to eat and work out differently. If you don’t know your body type, you can take my FREE Body Type quiz.


Even though Candice likes to have a balanced diet and isn’t too strict, but she does buckle down on her diet before a fashion show. She doesn’t cut out any food groups, but she does make sure that everything is fresh and full of nutrients.

Before the show, she does drink coffee! After all, she has to balance having two children and preparing for the show.


Candice usually trains 3 times per week if she’s not preparaing for an especially important show or shoot. She says that she does a mixture of cardio and resistance training.

Every good workout routine should include both cardio workouts and resistance workouts. Cardio is great for your heart and general health. It also helps you burn a lot of calories and it helps you stay slim.

Resistance workouts help you get toned. If you do the right kind of resistance workouts, you won’t get bulky. Instead, you’ll be able to create a toned look and avoid the skinny fat look.

Here’s one of my favourite full body resistance workouts for a lean body.

Before a show, Candice works with her trainer almost every day. She wants her entire body to look good, but she is extra cautious to make sure that her lower body – butt, thighs, and hips are toned 🙂

If you want to look like Candice and train like her, I have a workout video course that will help you achieve that model like look. The course lasts for 5 days and it’s completely free. You can download it below 🙂


Candice is a big fan of running, especially to help her prepare for the Victoria’s Secret shows. She loves to run on the beach because she likes getting out of the gym.

During her first pregnancy, Candice continued to run, but she was careful not to overdo it. During her second pregnancy, she switched over to walking, hiking and swimming instead.

I love both walking and running, and I recommend it to girls who want to slim down or stay slim.


Like a lot of models, Candice enjoys boxing. Boxing helps to tone the upper body without creating bulk, and it’s a great cardio workout. It also helps stabilize your core, which can help you do other exercises correctly.

Bella and Gigi Hadid also love to box, and so do Josephine Skriver and Adriana Lima.

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MOOD ?? @victoriasport @gregkadelstudios @hgproducers

A post shared by Candice Swanepoel (@angelcandices) on Sep 28, 2017 at 1:26pm PDT


Candice likes to do full body circuit training to tone her body. She uses resistance bands, light ankle weights, and gliding discs. Typically, she’ll do exercises with a high number of repetitions which is about 15 reps.

Candice’s routine is very similar to what I do! I prefer to use low weights and high repetitions because that keeps my body looking toned, and not bulky.

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@victoriasport ??

A post shared by Candice Swanepoel (@angelcandices) on Nov 16, 2017 at 3:18am PST


When Candice gets stressed out or even too tired for an intense workout, she does some yoga instead.

She likes to make sure she stays flexible. Plus, she says that it helps her keep her mind quiet.

She likes doing yoga at least twice a week.

I love yoga, too. I think it has many benefits, including creating lean muscles, calming the mind, and improving flexibility!

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#fb Mornings with @biotherm ?? @gilles_bensimon #livemore

A post shared by Candice Swanepoel (@angelcandices) on Jul 26, 2016 at 7:28am PDT

Candice Swanepoel is genetically blessed, but she also works hard to make sure that she continues to feel good about the way her body looks!

She does this by doing cardio exercises and strength training to stay slim and toned, eating a balanced diet for energy, and making sure she stays calm with yoga.

Hope you liked this blog post!

Love Rachael xx

Written by Rachael Attard

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.
After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.
Her mission is to empower women and help them stay in shape in a healthy and balanced way.

A Victoria’s Secret trainer reveals how the Angels get such toned arms

  • Victoria’s Secret models dedicate time to their fitness routines.
  • Trainer Dede Lagree, who’s worked with Angel Elsa Hosk, shared an arm workout you can do with a pair of dumbbells.
  • You can also do these moves, including bicep curls and shoulder presses, with heavy soup cans or water bottles instead.

We’d all like our arms to be taut, toned, and jiggle-free, but the reality tends to veer to flabby, flaccid, and jiggly. So learn how to lose arm fat from a pro.

Embrace muscle.

Don’t be afraid of weights—just check out all the great body changes you get from lifting. And, after all, muscle burns more calories than fat. You want to know how to lose arm fat? Start with dumbbells, says Dede Lagree, who has worked with Angel Elsa Hosk and is the owner and head trainer at Lagree Fitness Studio.

For Lagree’s arm-toning workout, choose a pair of dumbbells that you can safely lift at least 20 times. But pick a weight that challenges you: Your arms should feel that 20th rep! Don’t have dumbbells? Substitute soup cans or water bottles, Lagree says.

Bicep curl.

Keep your form in mind.

Stand holding the dumbbells at your side, palms facing forward. Your posture and form is important, so keep your back straight and chest up. Lift your arms straight up until they’re at a 90-degree angle to your trunk. Now curl the weights to your shoulder as you count to three, then straighten to a count of three. Lagree recommends doing three sets of 20 repetitions.

As a bonus, this type of strength training can help with a long list of health problems.

Shoulder press.

This is a straight overhead movement.

Stand with feet shoulder-width apart with a dumbbell in each hand. Hold the weights at your shoulders, palms facing the ceiling. Press weights straight overhead, keeping shoulders down; lower weights back to shoulders. Lagree recommends doing 20 reps.

Tricep push-back.

You should feel this in the back of your arm.

With a dumbbell in each hand, stand with your feet a few inches apart, knees slightly bent, and hinge forward at the hips. Keep your arms parallel with your trunk, palms facing back. Lift your arms straight back as you slowly count to three; pause, then count to three as you return your arms to your side. Lagree recommends doing 20 reps.

Plank ups.

This plank variation is a challenge.

In a high plank position — palms flat on the floor beneath your shoulders, arms straight. Ease down on to your left forearm. Then, ease down your right arm until you’re in a forearm plank. Now push up with your right hand and then your left to return to a high plank. Repeat, alternating which side you lower first with each rep.” Lagree recommends doing two sets of 10 reps. Another workout worth trying: these 9 resistance band exercises that will work your entire body.

Lateral arm raises.

Don’t swing your arms for this move.

Stand with your feet together and a dumbbell in each hand, palms facing inwards towards your body. With a slow and controlled motion, raise your arm out from your sides until they’re parallel with the floor. As you exhale, slowly lower your hands back to your sides. You should be able to see your hand in your peripheral vision, says Lagree: Your arm isn’t directly out to the side, but slightly forward. Lagree recommends doing two sets of 10-12 reps on each side.

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