No pain, no gain!
Among other things (a killer voice, stunning good looks), Nicole Scherzinger has some seriously sexy stems -- but they don't come easy.
"She's a huge fan because she always feels the muscles she's working out," Ernster, who also trains Mary J. Blige, tells Us. "It packs the most intensity in the least amount of time, which is what she and I need while she's on the go. The cool thing about the Power Plate is that you can vary the intensity and make even doing a static move (like squats) feel brutal. For Nicole, it's not enough for her to work hard, she wants to feel the pain, too!"
Pain and pleasure aside, another key for sculpting gorgeous gams is form and technique.
Will Caton, Power Plate Trainer and Founder of the Will Power workout, says that with any exercise, it's important to move slowly. "Do not just go through the motions!" Caton, who trains Renee Zellweger, advises. "You need to be in control of every muscle fiber contracting. This keeps the muscles tight and sexy and increases neuromuscular response and overall tone."
Here, Ernster and Caton list the top moves they recommend for getting legs like the 33-year-old star -- with or without a Power Plate.
With one leg on an elevated surface like Power Plate or a step, hold onto the handles or banister and stand on your left leg like a flamingo with your right leg bent at a 90-degree angle behind you. Keeping all the weight in the left heel, slowly move down into a squat, but never let your right foot touch the floor. Push up through your left heel to straighten your leg and repeat. Once you've finished one set, switch legs. Do 8-10 reps on each leg for 2-3 sets.
Standing on the Power Plate or on the floor with your knees slightly bent, bend down slowly keeping your back flat and stick your butt back. Then, stand up slowly and squeeze your glutes at the top. If you keep you glutes engaged and keep a slight arch in your back, you'll avoid any discomfort and make your legs work instead of your lower back. Do 2-3 sets of 8-10 reps each.
Full Squat with a Shoulder Press
Grab two 5 to 7-pound dumbbells. Holding the weights up on your shoulders, slowly lower into a squat. As you begin to come out of the squat, press the weights straight up over head. Try to straighten your legs and arms at the same time while keeping the weight over your center of gravity. (Keep your core tight and look up slightly.) When done properly this will help develop a sexy butt, an awesome-looking back and lean toned arms and shoulders. Do 2-3 sets of 8-10 reps each.