Get a body like Kate Middleton

The new royal has always been athletic and is often found rowing, jogging or heading to the gym for a workout or yoga class.

‘I think Kate has a great exercise combination – some yoga for relaxation and stretching, some cycling, jogging and rowing for aerobic activity, and she lifts weights for strong bones and muscles and to maintain her figure,’ says Professor Rob Newton, head of the School of Exercise, Biomedical and Health Sciences at Edith Cowan University, WA. ‘Kate’s got a well-rounded fitness program and she mixes things up so she’s less likely to get bored.’

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Here, we look at how you can work out just like Kate!

Yoga
After a run, Kate often does yoga to stretch out. ‘Yoga is great for flexibility, joint health and to keep Kate walking tall,’ says personal trainer Scott Williams of Succeed Personal Development in Canberra. He adds: ‘It also improves sleep and balance.’ Yoga is believed to improve energy reserves and help relax a busy mind – the perfect exercise to help Kate with her busy royal schedule.

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Rowing
Kate’s toned thighs, stomach, hips, upper arms and shoulders owe a lot to rowing. But don’t despair if the cooler weather turns you off hitting the water. Trainer Scott says that you can get the same benefits with a rowing machine. Rowing is a strenuous activity so it burns lots of kilojoules and also body fat. Scott explains: ‘One of the key benefits of rowing is strengthening the core muscles or the upper body muscles. You’ll also strengthen your chest, forearms and shoulders. And rowing is great for the heart and lungs, is a great stress buster and is lots of fun.’

Cycling
Cycling gives your heart, blood vessels and lungs a workout and boosts aerobic fitness – which is good for preventing heart disease and diabetes. Cycle fast enough and it helps with weight loss, too. Cycling is non-impact – unless you fall off! – so it doesn’t place stress on your joints. But Professor Newton says: ‘On the other hand, because cycling is low or no-impact, it doesn’t stimulate our bones. And bone loss is an issue for women. Cycling is great – but you need to do something else for bone health.’

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Jogging
Jogging is one of the best things Kate can do to maintain her size 8 figure. ‘You use larger volumes of muscle mass during jogging and burn more energy,’ says Professor Newton. ‘But it’s important to run on good surfaces and to wear shoes that offer the right support.’However, keep in mind that you shouldn’t run every day because it puts too much pressure on knee and ankle joints. Jogging is a great exercise if you need to clear the mind and it also builds up stamina and energy – things Kate will need as a working royal!

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Skiing
Kate and William made their public debut while skiing in Switzerland in 2004. Since then, the couple have made regular trips to Europe’s swankiest ski resorts. ‘Skiing down slopes and breathing fresh air has numerous benefits,’ says trainer Scott. ‘It’s a full-body workout.’ Skiing also produces an adrenalin and endorphin rush to boost your mood.

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Dancing
Kate and Wills are often snapped on the dance floors of London’s poshest nightclubs – and Kate loves to boogie.‘Anything that gets you away from the computer and TV is good. And if you dance hard then you can use up a lot of energy,’ says Professor Newton. ‘Dancing is something you can do for an extended period and it’s more interesting than jogging or stationary cycling. It’s great as long as it’s not combined with a lot of eating and drinking.’

Weights
Kate should be lifting weights three times a week to keep her bones and muscles strong and to hold on to her good figure. ‘Kate is most likely dieting to get her body fat down but dieting doesn’t just lead to fat loss – you also lose muscle and bone tissue,’ says Professor Newton. ‘That’s not a problem in your twenties, but it will be in your fifties and sixties.’ Lifting weights boosts bone density and muscle mass so it’s a great fat burner. Muscle burns fat – even when you’re resting. Professor Newton explains: ‘If you have a V8 idling at the lights, it burns a lot more fuel than a four-cylinder Toyota Prius.’ Lifting weights also releases hormones that boost libido – another reason why newlywed Kate should keep lifting!