The At-Home Workout Jennifer Lawrence Swears By For Longer, Leaner Muscles

The standout star of the 2019 Oscars? Best actress Olivia Colman, whose surprise win for her portrayal of Queen Anne in The Favourite led to a tearful and totally charming, funny speech.

As chance would have it, the star shares a trainer, Dalton Wong, with Jennifer Lawrence, who took the same gong in 2012 for her performance in Silver Linings Playbook

Curious as to how the pair maintain their fitness (who doesn’t want to copy a Jennifer Lawrence workout?) we asked Wong for the sorts of moves he teaches them.

‘Workouts designed to increase lean muscles mass – gradually moving from bodyweight to resistance based training and improved posture,’ he tells WH. ‘The one detailed here uses gliders to help improve stability in the knee, hips, core and shoulders.’

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The best part?

‘It only takes 15 min and you can do at home while your meal prep is cooking.’

Here we go.

Jennifer Lawrence and Olivia Colman’s workout

Cardio Blast

1) Reverse lunge to knee hug 1min each leg = 2min

Take your left leg into a reverse lunge, before bringing it through to your front and hugging your knee to your body. Do this for one minute, before switching legs for another minute.

2) Glider alternate legs mountain climber, 1 min

Get Jennifer Lawrence workout-ready by getting yourself into a press-up position and place each foot on a glider. From here, keeping your lower back down, alternately bring your knees in towards your chest at speed. 

3) Lateral lunge for 1 min on each leg, 2 mins total 

Stand with your legs shoulder-width apart. Step out to the right and shift your body weight over your right leg, taking your squat to a 90-degree angle with your right knee bent. Bring your leg back to centre and repeat on your left leg. 

4) Glider alternate legs mountain climber knee to elbow, 1 min

Get into a press-up position and place each foot on a glider. Keeping your lower back down, alternately bring your knees in towards your elbow crease at speed.

5) Curtsey lunge 1 min each leg, 2 mins total

From a standing position, step your left leg behind you and to the right so that your thighs are crossing, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.

Return to standing and keep going for one minute, before switching legs.

6) Glider upper body breast stroke, 1 min

Lay on a mat and put each hand on a glider. Take both arms out and in, as if you are doing breaststroke.

Core and Bum Blast

1) Half kneeling glider push ups, 1 min

Get down in a half press up position, with each hand on a glider. Lower yourself to the ground, using your arms, before bringing yourself back up again.

2) Glider table top hip extension, 1 min

Lie down, face-up, with each foot on a glider. Use your arms and legs to pull yourself into an upside down table top position, with your fingers facing towards your feet. From here, rock onto your heels and lower your glutes down, before bringing yourself back up. 

3) Half kneeling glider arm circles, 30 seconds each arm, 1 min

From a half press up position, place each hand on a glider. Push your left arm out and draw a circle. Repeat on your right arm. 

4) Hip extension single legs 30 seconds each leg, 1 min total

Lie, face-up, on a mat with each foot on a glider. With your arms flat down to support you, raise your glutes. Using the glider, extend your left leg before bringing it back in. Repeat using your right leg. 

5) V-sit knee to chest, 1 min

Sit on your glutes, with your arms behind you and each hand on a glider. Extend your legs in front of you and your arms behind you, before pulling both back into your starting position. Repeat. 

And that is a Jennifer Lawrence workout, nailed.

This article originally appeared on Women’s Health UK.

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