Imagine walking around in your skivvies—in front of 11.3 million pairs of eyes.

Via Doutzen Kroes/Instagram
Doutzen Kroes at Ballet Beautiful

This is the reality of a Victoria’s Secret Angel when she walks in the “sexiest show on Earth,” taping November 13, 2013, and airing December 10 at 10/9c on CBS. To prepare for such a moment, you’d think that supermodels like former Leo DiCaprio gal pal Erin Heatherton and Lily Aldridge (queen to Kings of Leon frontman Caleb Followill and mom of 15-month-old Dixie) would be in the gym 12 hours a day. Not so!Enter Mary Helen Bowers, a long, lean, uncannily beautiful ballerina with 10 years experience with the New York City Ballet.

Like a leg warmer-clad fairy godmother for the fabulously bodied, Bowers trains the girls with the super-targeted moves of her Ballet Beautiful method to tone every millimeter of their physiques. Apparently, even those who have hit the genetic jackpot need a little support when it comes to looking sleek from all angles on high definition TV. (And you may remember how she helped our very own editor-in-chief bounce back post-pregnancy.)

Courtesy of Lily Aldridge/Instagram
Lily Aldridge at Ballet Beautiful
Courtesy of Lindsay Ellingston/Instagram
Lindsay Ellingston at Ballet Beautiful

In 2008, Bowers developed Ballet Beautiful, a workout that combines floor exercises that sculpt small muscle groups with cardio that torches calories to create a ballerina’s physique—think long, lithe legs, graceful arms, a perky, boosted butt and beautiful posture. (If this conjures images of an elegant Natalie Portman in her Oscar-winning role in “Black Swan,” it’s no wonder: Bowers trained her for the role.)

Bowers tells us it’s the ideal workout for the Victoria’s Secret Angels, and all women, “because it creates a feminine physique. Victoria’s Secret sells the ultimate female fantasy—it’s a perfect fit!” In addition to sculpting muscle without added bulk, “the workout also builds beautiful posture (a dancer’s calling card) and a tight, strong center. The final look is ultra-toned but also very feminine, just like what you see on the runway.”

Two years ago, Miranda Kerr was the first Angel to begin training with Bowers (she still trains Kerr privately at home), and since VS is like a beautiful club, “before last year’s show, I began working with Lindsay Ellingson, Lily Aldridge, Erin Heatherton and Doutzen Kroes. All of the girls are friends.” They train all year long with Bowers three to four days a week, and according to Bowers, in the month leading up to the show, the girls train like professional athletes and up their game to 1.5 hours 5-6 days a week.

That’s right—even a Victoria’s Secret Angel needs a rest day once a week. “The body needs time to recover,” Bowers urges.Want the grace and power of a VS supermodel? Follow the simple moves (demonstrated by MHB herself) that three Angels do with Bowers to tone their trouble zones. Repeat 3+ days a week to see results in one month.Get involved! Check out the new Ballet Beautiful DVD (launching December) with a mat and cardio workout or visit the Ballet Beautiful website to customize your own supermodel-body workout.