She’s one of the world’s most in-demand bikini bloggers, swimwear designers and social media influencers.
And Natasha Oakley has shared her at-home fitness routine, in former model and art director Steph Adams’ latest title, Beauty and Wellness at Home.
In an excerpt from the book, the 29-year-old reveals seven key exercises to maintain her killer figure, year-round.
REVEALED: The at-home fitness routine Natasha Oakley, 29, swears by for maintaining her enviable bikini body, year-round
1. MOUNTAIN CLIMBERS (40)
Move to a high plank. Slowly curl your right then left knee up to your elbows. I start slow and move to a faster but still controlled pace.
Remember to breathe! If you’re feeling like you need a little more of a challenge, bring your knees to the alternating elbow.
2. DONKEY KICKS (20 EACH LEG)
Make your way onto your arms and knees. Slowly lift your right knee off the mat, making a 90 degree angle with your leg.
Key exercises: The swimwear designer swears by 40 mountain climbers, and 40 donkey kicks (20 per leg)
Keeping your right foot straight and aligned with the ceiling, begin kicking your leg upwards, then back down to a 90 degree angle.
Try to keep these movements controlled. Complete 20 on each leg.
3. FIRE HYDRANTS (40)
While still on your arms and knees, kick your right knee forward to meet your right elbow and back. Continue doing this, 20 times on each side.
Dedicated: 40 fire hydrants (20 each leg) work on toning Natasha’s derrière and legs
I like to do a small stretch after this – usually a downward-facing dog or child’s pose to realign your body.
4. BURPEES (30)
Start standing with your feet shoulder-length apart, bend your knees to lower yourself into a squatting position, place your hands on the floor in front of you, kick your feet back so you’re in plank position and drop all the way down to the floor.
Then, press up with your arms and jump your feet forward. Jump straight up to finish the move.
5. ARM CROSSES (40)
Breaking a sweat: Incorporating cardio into her routine, the blonde bombshell performs 30 burpees
Standing straight, and engaging your core, take a three to four pound weight in each arm.
Keeping your arm straight as high as possible, preferably at eye height or higher, begin slowly crisscrossing the weights up and over each other in small controlled movements.
6. CRUNCHES (50)
Ab work: 50 crunches are also included in Natasha’s routine, ensuring her stomach is toned
Lay on your back, making sure your tail bone is on the floor or touching your mat so you don’t injure your lower back.
I like to keep my legs in the air at a 90 degree angle to target my lower abdomen as well.
Keep your arms wide behind your head and slowly breathe in as you curl up and breathe out as you curl down.
Top tips: Natasha’s at-home routine is featured in Steph Adams’ latest release, Beauty and Wellness at Home: A Woman’s Guide to Living Positively with Beauty, Wellness and Fitness Tips and Healthy Recipes
7. 10 SECOND LOW PLANK
Make your way onto your forearms, keeping your entire body straight, and tail bone tucked in while engaging your core.
Breathe for 20 seconds, activating all your body muscles.
Dealing with stress: Steph Adams (pictured) has also shared her tips to balancing stress in times of uncertainty
Author Steph Adams’ tips to balancing stress
* Enjoy a glass of wine
Moderate drinking is beneficial to our health and happiness. Drinking one unit a day, particularly red wine, is linked to better physical health.
* Know your W.O.T
Every one of us has a Window Of Tolerance where inside the window we are calm and can deal with problems with logic and sensibility.
It’s when life becomes stressful or we are dealing with a traumatic event that we move outside of our Window Of Tolerance.
Know how far you can be pushed, before you end up outside of your own W.O.T.
* Laugh every day
Laughter is a medicine for depression and stress, it really is. In fact experts say that it can help to relieve tension and bring people closer together.
* Stay busy
It’s important to stay busy and give yourself simple tasks, even as simple as making a bed (maybe with your son or daughter to help you).
Some small areas of achievement can help us feel good even when days may seem helpless.
* Accept what you can not change
Try to accept what has happened and sit with the pain. It’s ok to have days to cry. Focus on positive aspects in your life and what you are most grateful for.
* Be positive
Focusing on positive emotions is beneficial for your psychological and physical health. Try to resist negative thoughts and emotions and focus on staying motivated.
* Develop your strengths
By continually doing what you are good at will help you to feel more confident and happy.
Natasha’s at-home routine is featured in Steph Adams’ latest release, Beauty and Wellness at Home: A Woman’s Guide to Living Positively with Beauty, Wellness and Fitness Tips and Healthy Recipes.
You can purchase the title via Amazon.
Advice: Steph encourages readers to stay busy, accept what they can not change, laugh every day, drink wine and understand their ‘Window Of Tolerance’