Kate Middleton's sister Pippa reveals 10-week plan to getting in shape

Home Top

Pictured: Gunman Muhammad Youssef Abdulazeez, 24, who killed four Marines and injured one cop after shooting up two Tennessee military centers with a 'high-powered rifle' - before being shot dead
GUILTY! James Holmes faces death penalty after he is found guilty of all 166 charges including first-degree murder in Colorado movie theater shooting
'I fought the trolls in the trenches': Former Reddit CEO Ellen Pao describes her plight in op-ed as she warns 'trolls are winning the battle for the internet'
EXCLUSIVE: More ammo for Trump: How housing an illegal immigrant for a night in the United States' biggest detention center costs more than a stay at the nearest four-star Hilton Hotel
REVEALED: How Tennessee 'lone wolf' terrorist posted cryptic blog on Islam in 2014 and his special policeman father was once investigated for terror links
'I used to like her, but I don't trust her': Hillary Clinton's standing plummets among Democrats and fewer than 2 in 5 Americans view her favorably
Hillary Clinton's 'cheapskate campaign' spent $18million and hired hundreds of employees in first three months of presidential race to outpace rivals
'There but for the grace of God': Obama visits federal prison in Oklahoma and says nonviolent drug criminals 'made mistakes that aren't that different from the mistakes I made'
Blame me for putting too many people in jail, says Bill Clinton
Hamptons plans of the rich and famous in chaos as Obama weekend visit to New York GROUNDS all private helicopter flights out of the city so he can see a Broadway show
Grandpa's day out! Bill Clinton plays in the park with Chelsea's baby Charlotte (and a little help from the nanny)
Cut the crunches! Personal trainer insists doing sit-ups every day WON'T give you washboard abs - and can actually do more harm than good
Losing weight really IS impossible: The vast majority of people who pile on the pounds never lose them (at least not in the long run)
Terror hits the high seas: Egyptian navy vessel erupts in fireball as ISIS carries out its first rocket strike on patrol ship in the Med
Inside the mind of an ISIS suicide bomb plotter: Unrepentant mastermind whose explosives killed hundreds of innocent people insists 'I am no butcher... it was jihad'
Ohio man indicted for 'providing material support to Islamic State' after telling FBI informant 'he would behead his non-Muslim son to honor the terror group'
EXCLUSIVE: Family members gather and wipe tears from their eyes at Bobbi Kristina's hospice after police and a lawyer arrived on the scene and a hearse is spotted backing up to a mysterious tent erected outside
Bobby Brown and his wife Alicia Ethridge take inspiration from Buddhism as they 'name their newborn daughter Bodhi'
Mammals went through an 'explosion' of evolution while dinosaurs roamed the Earth
How did Sandra die in jail? Family and friends refuse to believe police story that Chicago civil rights activist killed herself after being arrested during traumatic traffic stop
TLC cancels 19 Kids and Counting in wake of Josh Duggar scandal but announces his sisters Jessa and Jill was be featured in commercial-free child molestation special
Caitlyn Jenner's ESPY Courage Award win is SLAMMED by victim in fatal car crash as she claims former Olympian ' still refuses to accept responsibility for taking a life'
Caitlyn Jenner pictured behind-the-scenes of the ESPYs with her glam squad in new Instagram snap...as social media is forced to censor hate-filled comments
'I struggled with bulimia for years': UFC fighter and ESPY winner Ronda Rousey reveals how sporting success helped her to overcome an eating disorder

The 31-year-old has released a ten-week workout plan for Waitrose
As well as running and cycling, she has tried indoor climbing and boxing
Also encourages 'jumping freely on a trampoline to bring out inner youth'

Published: 10:14 EST, 16 July 2015 | Updated: 12:37 EST, 16 July 2015

123

View
comments

Ever since Pippa Middleton walked down the aisle of Westminster Abbey carrying her sister Kate's train, women all over the world have been fixated by her toned physique.

And now the 31-year-old has released a ten-week workout plan, so others can get in shape like her.

Writing for Waitrose magazine, the fitness fanatic and columnist suggests everything from boxing and indoor climbing, to jumping on a trampoline.

Scroll down for video

Fitness fanatic: Pippa Middleton has released a ten-week workout plan, so others can get in shape like her

She also notes the importance of 'engaging the abs', 'using the arms' and 'building the glutes' even while taking a simple walk.

She continues: 'Regular power walks at a moderate-to-high intensity will give you those wonderful endorphins - invaluable to staying positive and crunching calories.'

After seven days of intense walking, Pippa recommends setting a realistic fitness plan, like 'losing half a stone' or 'dropping a dress size'.

The brunette also encourages people to start thinking about toning their arms, so they can wear summer dresses with confidence.

TEN-WEEK TONE UP WITH PIPPA

WEEK ONE: Walk your way to health with

WEEK TWO: Set yourself a fitness plan

WEEK THREE: Definition and strength work

WEEK FOUR: Find a fitness activity you enjoy

WEEK FIVE: Discover core exercise

WEEK SIX: High Intensity Interval Training

WEEK SEVEN: Flexibility exercises

WEEK EIGHT: Exercise for mobility

WEEK NINE: Take a rest day or two

WEEK TEN: Time for full-body bootcamp

To achieve this, she suggests doing 'up-down planks', 'tricep dips', 'kneeling diamond push-ups' and 'band curls'.

When week three hits, Pippa says it's time to work on 'definition and strength'.

Pippa suggests doing two to three full-body weight sessions to build power and using a stretchy band to perform rowing-like moves on the floor and overarm stretches to build muscle.

By week four, Pippa says people should find a fitness activity they actually enjoy doing.

She says 'that jumping freely on a trampoline to bring out your inner youth' could be an acceptable form of exercise.

And the key to getting her radiant complexion?

'Fresh air, scenery and nature can all add to that feel-good factor, so exercising outdoors will invigorate the soul and flush the cheeks for a healthy glow,' she writes.

Pippa is an avid runner who trains regularly, right, and has competed in various races over the years, including the Highland Cross, left

Last month Pippa competed in the London To Brighton Bike Ride For British Heart Foundation (above)

The amateur sportswoman says one of her favourite keep-fit moves is the humble push-up, because it helps enhance the chest.

Another plus is that you can do reps in any situation, even on 'a park bench', she notes.

By week five, Pippa says it's time to discover 'core exercise', with one of her top methods being Pilates.

As someone who is always "on the go", Pilates has been a wonderful escape from my busy lifestyle in London

Indeed, on the testimonial page of the Pilates On the Go website, Pippa writes: 'As someone who is always "on the go", Pilates has been a wonderful escape from my busy lifestyle in London.

'Whether it’s 7am in the morning or 7pm at night I always leave feeling calm, refreshed and invigorated.'

After discovering your core, Pippa says it's time to crank it up a gear over week six with some High Intensity Interval Training (HIIT), which is great for 'burning fat and boosting fitness'.

At home or in the gym, she suggests performing 30 seconds of squat jumps, side skaters, burpees and jump lunges.

Once the routine is complete, it should then be repeated four times.

Pippa says one of her favourite keep-fit moves is the humble push-up, because it helps enhance the chest (stock image)

The socialite also recommends lunges and exercising outdoors for a healthy glow (stock image)

'Working harder will increase your metabolic rate, not only during exercise but for a few hours after too,' Pippa encourages.

In week seven, flexibility exercises are factored in.

Again, Pippa prefers Pilates or yoga to help 'boost blood flow to the brain' and relax the body'.

Some of her top moves for a defined back and shoulders include 'down dog push ups' and the 'eagle stretch'.

Following on from that, in week eight Pippa says people should work on their mobility further.

She says fans should repeat her 'three-dimensional routine' which 'will help to balance the shape of your body to create a soft, feminine sculpted look.'

This circuit includes squats with leg raises, lunges and side plank crunches.

After all of that hard work, Pippa says during week nine it's time to 'take a rest day or two.'

She continues: 'There are many tools you can find to help loosen your muscles, but by far the best one out there for me is the foam roller - particularly good after long runs.'

Pippa Middleton looks stylish in pale pink sequins

Ever since Pippa Middleton walked down the aisle of Westminster Abbey carrying her sister Kate's train, fans all over the world have been fixated by her toned physique

The brunette shows off her trim figure on the red carpet, left, and at the Belgraves hotel in London, right

Pippa, seen at this year's Wimbledon, says she likes to vary her workout routine and recently tried indoor rock climbing

Ace it in the style stakes with a pretty printed dress like Pippa

$513.12

Tory Burch beige adelaide seahorse dress

Now reduced to $307.87 at FarFetch.com!

Buy now

We knew that the Wimbledon final would attract a whole host of A-list guests, but we were most excited to see Pippa Middleton.

Ever chic, ever timeless, the Duchess of Cambridge's sister took the limelight (almost!) away from the tense match between Federer and Djokovich in this gorgeous printed dress by Tory Burch.

We love the playful seahorse print across the bodice and the contrasting textures of the grosgrain ribbon belt and airy, crochet skirt. Just like her monochrome Carolina Herrera look earlier this week, Pippa does things her own way - no tennis whites here!

And she's not one to shy away from a bit of recycling either - Pippa has actually worn this dress back in 2013 to a society wedding. Truly a staple of a frock then!

Sadly, this Tory Burch creation is now sold out, but why not get that Pippa flair with a similar dress over at FarFetch by following the link (right)?

Or head down to our edit below for our top picks from the high street. Head to Zara for that seahorse style, ASOS for a bit of bird print or play with textures with this gorgeous Hobbs offering.

* PRICES MAY NOT BE AS ADVERTISED

...NOW GET A DRESS LIKE PIPPA'S FOR LESS

Pippa suggests using a foam roller under the hip, on the upper back and spine, under the arch of the foot and on the derrière.

To get a shapely bottom like hers, she proposes sitting on it with the left ankle on the right thigh

Then body weight should be shifted to the left, with the roller underneath. You then roll back and forth ten times before repeating on the right side.

To finish, Pippa offers fans a big well done. She concludes by advising people to change up their routine every four to eight weeks to boost motivation.

She reveals that she recently tried climbing at her local centre which 'was inexpensive and really helped build my upper strength and agility'.

On a side note, she adds: 'Similarly, if you haven’t tried boxing, give it a go - time flies and you get a great full-body work out.

'Other sports to try are outdoor bootcamps like British Military Fitness, or indoor spinning and body resistance exercises such as TRX.'

PIPPA'S EXERCISES EXPLAINED

Up-down planks: Starting on your elbows and toes or on your knees, engage your core before you start. Then push up onto your hands, lowering up and down one arm at a time.
Kneeling diamond push-ups: Get into a kneeling push up position. Now place your hands close together so your thumbs and index fingers form a diamond-shape on the floor. Perform push-ups with your hands in this position.
Band curls: Start this bicep exercise with the middle of a resistance band under your feet and an end in each hand. Then with the arms straight by your sides and the band held taut, bend at the elbows to lift the hands towards the shoulders. Repeat
Side skaters: Start in a small squat. Jump to the left, landing on your left leg. Bring your right leg behind to your left ankle but don't let your foot touch the floor. Reverse direction by jumping to the right with your right leg. Repeat.