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There’s no doubt Dakota Johnson is going to be showing a good deal of skin in 50 Shades Darker, out tomorrow. We couldn’t help but notice how toned and fit the 25-year-old actress looks within the trailers, not to mention, we wanted to know how she got ready for all those steamy nude scenes. Lucky for us, Johnson’s trainer, Ramona Braganza, shared a few of her?secrets with Health. During the five months of filming in Vancouver, the happy couple worked together?five times a week on routines that combined cardio and strength training. “For [Dakota], it was about lengthening, and searching long and lean,” she says. So their focus was on slow, controlled, pilates-style movements. ?
Here are three key moves that helped Johnson tone her legs and tighten up her core:
Start to take a seat tall with your knees bent and feet flat on the ground. Lean back slightly and scoop inside your abs. Then slowly lift your legs, one at a time, so that your calves are parallel towards the floor. When you’re ready, extend both legs to form a V shape with your body. Hold for a count of 10. Do 3 reps. Make sure to keep the back straight–and don’t forget to breathe.
“[Dakota]?really liked to complete legs and glutes,” says Braganza, and this was certainly one of her go-to exercises: Lie on your side inside a straight line with?your bottom arm extended past your head. Rest your head on that outstretched arm. For give you support can place your top hand on the floor; but the goal is by using your core to stabilize your body. Now raise your top leg and, without rolling your hips backward, make use of your leg to create the alphabet in mid-air. Then switch?sides and repeat using the other leg. Braganza’s tip: While you do that exercise, “reach your legs a long way away from your body and think lengthening.”
This move tones your glutes and tightens your core at the same time. Star doggystyle; lower for your forearms and clasp your hands. Pull your right knee toward your chest, with foot flexed, then extend right leg back or more. Turn back motion to bring your right knee back toward your chest. (It ought to hover within the floor.) Do 20 reps, and?switch legs. Require more of the challenge? Add?3-pound?ankle weights.
Watch the video for a full workout from Braganza. Virtually no time to watch? See below for each from the moves in her own workout divided step-by-step.
