5 Fitness Moves Victoria’s Secret Angels Love

1Sculpt Killer Abs Like Mom Lily Aldridge

“To get that sexy definition through the sides without over developing the stomach, target the lower abs as well as the upper and lower obliques,” says Mary Helen Bowers, creator of Ballet Beautiful—a workout that combines floor exercises that sculpt small muscle groups with calorie-burning cardio to create a ballerina’s physique—which she uses to train some of the Angels themselves.

MORE: 8 Exercises That Target Your Lower Abs

2Abs With a Twist:

Stretch both legs out long on the mat and pull the stomach in tight. Lift the right leg and left arm and twist the upper body to the right. Lower and lift the upper body keeping the right leg lifted with the stomach pulled in. Repeat 2 sets of 8.

MORE: Mary Helen’s Secret to Strong Abs

3Get a Perky Butt Like Doutzen

Doutzen is known to be a lifelong athlete. To keep that foundation and continue to lift the rear, “it’s key to strengthen the back of the legs and even the lower back,” says Bowers, which are oft-forgotten areas in everyday life. “For the Angels this is ideal because their bodies are really on display up on that stage!”

MORE: The Best Butt Workout for Your Butt Type

4Extended Bridge:

Slightly extending your legs in a classic bridge really targets the hamstrings and backs of the legs. Lay down and walk your feet out a bit. Lift up onto your toes. Keeping your legs tight together, pull in your stomach and lift your hips off the floor. Try 4 sets of 8.

5Reverse Bridge on One Leg:

Begin lying down on your stomach on a mat with the legs stretched long. Pull in through the stomach and bend one knee. Lift the knee off the floor as you squeeze through the butt. Lower and lift for 4 sets of 8. Change sides.

VIDEO: Watch Mary Helen Demonstrate Her Favorite Butt Moves

6Tighten and Tone Long, Gorgeous Legs Like Lindsay

Bowers says Lindsay often works at the barre because she has a strong background in dance and wants to keep her legs powerful without looking bulky.

Do her favorite leg lifts with your hands placed on the back of a chair or simply in the middle of the room to boost your balance and strengthen your core. “Standing moves are great for getting the heart rate up without a lot of impact,” says Bowers. “I love the way they torch calories as they tone!”

MORE: 4 Ballet-Inspired Moves for Toned Knees

7Arabesque Lifts:

Begin standing on the right leg with the left leg back. Pull in through the stomach and open long through the chest. Bend the standing (right) knee and extend the left leg straight back into arabesque. Lower the arms and lift the left leg into the air as you stretch the right knee and lift the arms. Keep the abs engaged and be careful not to arch the back. Lower and repeat for 1 to 2 sets of 8. Change sides.

8Classic Inner Thigh Lifts :

Lie on your right side with your right leg extended. Bend your left knee and place your foot behind your right knee. Keeping your right leg straight, raise and lower your right leg up and down. Try 4 sets of 8; change sides.

MORE: Bowers Shares Her Moves for Toned Inner Thighs