We bring you 5 signature moves from the most innovative fitness minds in the business, who are using the latest science to take fitness - and their clients' bodies - to a new level. They'll not only transform your body, but tune your mind, too. Read on and their know-how is all yours - minus the hourly rate.
INCREASE FLEXIBILITY
THE EXPERT BROOKE SILER
Owner of re:AB pilates studios in New York City and author of The Pilates Body and Your Ultimate Pilates Body Challenge
WHY SHE MADE THE CUT
Siler studied pilates with a direct disciple of Joseph Pilates. But she doesn't just regurgitate the century-old philosophy. Instead, she makes it relevant by focusing on movements that will lead to sport-specific improvements. "The twisting in pilates conditions you to twist from a stable base - as you need to do in tennis, golf; even snowboarding," Siler says.
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Stomach massage
This one isn't as relaxed as it sounds. In fact, it's not even close. "It strengthens the abdominals, and that's important for any sport," Siler says. "It also develops the rotational strength you need for smoother, faster mountain turns or knocking one onto the green with your driver."
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Stomach massage
STRENGTHEN CORE
THE EXPERT MARK VERSTEGEN Author of Core Performance
WHY HE MADE THE CUT
Verstegen's moves strengthen your entire core, including your torso, back, hips and shoulders - he calls it "pillar strength." When these muscles are aligned and rock-solid, they become a stable base from which to generate power for everything from lobbing a tennis ball to lugging an overloaded backpack through an endless airport.
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One-legged fitness ball push-up
"This strengthens not only your abs - because you have to stabilise your body on the ball - but also your chest, shoulders and triceps, the muscles most often overlooked with traditional core training," Verstegen says. Conditioning these muscles is key to steering clear of injury.
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One-legged fitness ball push-up
CONNECT MIND & BODY
THE EXPERT PAUL CHEK Certified neuromuscular therapist and personal trainer, and author of several books, including Movement That Matters
WHY HE MADE THE CUT
Chek cares about more than your fitness needs. He also takes into account things like your fighter-pilot-like stress levels. "You can't ignore the mental, spiritual and emotional elements of fitness," he says. "The body reacts to stress by releasing hormones like cortisol and adrenaline, which can cause you to hold on to fluids and fat." His solution: exercise to cultivate energy. Needs vary, but Chek recommends walking slowly for 10-plus minutes daily while focusing on breathing and calming the mind.
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Sumo deadlift
"This hits several large muscle groups and improves posture, which can make way for deeper breathing," Chek says. That means more O² in your blood and a shot of energy.
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Sumo deadlift
DE-STRESS AND DETOX
WHY SHE MADE THE CUT
Incense and ancient languages scare us, so we're big fans of Goodwin's chilled approach to yoga. In her classes, she opts for moves that beat stress, hangovers or your monthly barrage of cramps - stuff a whiff of patchouli just won't cure. Each pose has a specific purpose. And she doesn't push anyone to scrap their fitness routine in favour of yoga. Instead, she believes, one should complement the other. So, say you're a runner: yoga can help you increase your flexibility for a better race-day performance.
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Chair pose vinyasa warm-up
Dump your stretching routine for this dynamic yoga flow. "Warm-ups should involve flowing, gentle movements to get blood pumping," Goodwin says. This sequence works the whole body. Hold each part of move for one deep breath.
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Chair pose vinyasa warm-up
DO IT ALL, AND STILL SAVE TIME
THE EXPERT SHERRI MCMILLAN Author of Go for Fit: The Winning Way to Fat Loss
WHY SHE MADE THE CUT
McMillan totally gets that we're time-crunched. So she designs what she calls "integrated programs" - a fancy way of saying that each move works as much of the body as possible. Two areas that get top priority: glutes and hamstrings. Because women's hips are wider, our knees tend to collapse inwards, causing muscle strains and tears. Working your bum and the backs of your legs will help keep knees stable.
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Double-arm aeroplane row
"This all-in-one move stretches and strengthens nearly every muscle in the body. It also builds muscles while they're elongated, which is when they're weakest," McMillan says. This means more results in less time.
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Double-arm aeroplane row
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