Supermodel Workouts

Madison Vain | Mar 6, 2013

Alyssa Miller :: James Macari/SI

It's no secret that Alyssa Miller has one of the best bodies around.

(I mean...really? Really?)

So, armed with mild profound jealousy and a few dumbbells, Swim Daily asked the California beauty to share her fitness secrets.

Happily, she obliged.

From Alyssa:

I've been doing The Tracy Anderson Method for quite some time now -- I absolutely love it!

I've been in this business for a long time, and have tried a lot of different things, but Tracy's method is so challenging and fun, it keeps me motivated.

The most important and hardest part for me is the cardio. In the method, there are no machines. No treadmills, no bikes, nothing like that! It's all dance! It was different for me to have to engage my mind and body; you have to learn all the dances, but it turns out to be so much fun! You get in the studio and just dance! And the great thing is you're burning a ton of calories while toning and elongating muscles all over your body. (There are images and video of Tracy dancing online if you need examples)

I also work out a lot on my own. A great move that I love to do for abs are Pikes. I do it all the time--it's great for in my hotel room when I'm traveling a lot.

What you do is lay down on your back, legs straight out and arms back over your head resting on the ground. Use a yoga mat, or if you don't have one use a towel. I use three pound weights in each hand (or water bottles if I am traveling). Lift your right hand and right leg straight up to the ceiling simultaneously, and really crunch up using your abs. Then lower both arm and leg slowly, maintaining control the entire time.

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Make sure your abs are doing all the work, if your lower back is straining bend your knees a little. Your lower back should always be flat against the mat. Repeat as many times and you can muster, I usually do about 20 reps on each side combined with other ab exercises. If you're not feeling the burn, you're definitely doing something wrong!

I also do a lot of leg and butt work! When I say a lot, I mean a lot! When I am in the studio I do about twenty minutes on each leg. Probably ten to fifteen exercises on each leg, thirty five to forty reps, with three pound ankle weights on! I am sweating just thinking about it!

When I travel I try to keep it simple and straight-forward. I usually lay on my side, propped up on my elbow, with my legs stacked and straight out. The top leg simply lifts up and down, but never rest your leg all the way down. This really works your inner thighs, while also whittling down that waist! Then in the same position crunch your top knee up to your chest (abs!), then swing your leg straight out and behind you, really squeezing your butt. Repeat on the other side.

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Another move I love for legs is getting on my hands and knees (get your mind out of the gutter!), always using a mat or a towel to cushion my knees. I crunch one knee in to my chest, then swing it straight back and up in the air, squeezing your butt at the top. If you were facing a mirror you should be able to see your leg reaching up over your head. Keep your arms straight and use your abs to stabilize. This move is great for your legs and butt!

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Repeat on the other side and remember you should be doing 35-40 reps!

For arms I like to shadow box with three pound weights in each hand for fifteen minutes. Guys can use heavier weights if they want to build muscle. For women a small weight and a lot of reps helps with that toned look we're all looking for!

Hope this helps you get your perfect bikini bod!!!

Alyssa Miller :: James Macari/SI