How Do I Get a Body Like Britney Spears'?


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Britney Spears has a toned, strong body that many strive to achieve. Celebrity trainer Joe Dowdell shares some techniques to getting a physique like Britney's: get enough sleep, perform regular cardiovascular interval training, and perform resistance training moves like push-ups, squats and glute bridges.

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  1. Get enough sleep

    Strive for between seven and eight hours per night, every night. Your body needs proper rest in order to burn calories and keep your metabolism high. A study published in the American Journal of Health Promotion concludes that people who maintain a consistent sleep routine have a lower body fat percentage than those with irregular sleep hours.

  2. Perform cardiovascular intervals

    Alternate periods of slower, more moderate-paced exercise with faster, intense exercise. After a three- to five-minute warmup, perform your exercise at an intense pace as fast as you can for at least a minute. Continue alternating the medium pace for two minutes and the fast pace for one minute, repeating the sequence six times. End the workout with a thorough five-minute cool-down at a slow pace.

  3. Perform the glute bridge

    Lay flat on your back with your feet on the floor and knees bent. Lift your hips in the air and squeeze your buttocks muscles for five seconds. Return to the starting position. Do two sets of 10 repetitions.

  4. Perform push-ups

    Lie on the floor on your stomach. Place your hands beneath your shoulders and push your body weight up while keeping your back and legs in a straight line, until your arms are straight. Come back down until your nose almost touches the ground, then push back up to complete each repetition. Do two sets of 10 repetitions.

  5. Perform a split squat

    Stand with one foot in front of your body, with that knee slightly bent and the other leg behind you with toes lightly touching the ground for balance. Lower your body straight down, keeping your body weight in your front heel, until your back knee is an inch above the floor. Raise your body back up and repeat for two sets of 10 repetitions before switching legs.

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