Madonna's fitness trainer relies on hard work

She is a pop star and a fitness fan in one: At 55 years old, Madonna is still bursting with energy and is whirling around her stage with her dancers during her shows. To achieve this, she works on her body every day - together with her trainer Nicole Winhoffer, a classically trained dancer. The former Broadway actress prepares Madonna for the arduous tours, accompanies her to rehearsals, and directs the daily workouts for conditioning and strength.

In the future, she also wants to make women in front of the screen fit - with the four-part DVD series "Addicted to Sweat". She advertises with slogans like "Hard Candy" and "harder is better". What sounds like military drill, but should not only appeal to men. "Work hard = results, point! When Madonna and I train, we always give everything," says Nicole Winhoffer in conversation with ChroniquesDuVasteMonde.com.

She can not understand critical voices about Madonna's excessive workouts. "Knowledge is Power: Only those who know their bodies and their limits can use their potential." In addition, you grow with every workout. She used to work eight hours a day. With Madonna she is constantly working on her stamina, flexibility, flexibility and balance - that is why the performance has already become her in flesh and blood. "If you train, you have more energy - it pays off to free up time," says Winhoffer.

Your tip for training despite the busy schedules: "Planning in advance is crucial, I always know exactly what time I'll get up and work out when I'm doing workouts with customers, eating and going to sleep." And even if you have little time to work out - you can do the following exercises easily, everywhere.

Four exercises for which you only need one towel

Oblique, back arm lifting I

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Stand with your feet apart shoulder-deep. Grab the ends of the towel behind your back. The palms face forward to your body (arms are turned out), hands are next to the buttocks. Pull the ends apart to create a basic tension. Her abdominal muscles are tense, her legs slightly bent, her upper body goes forward.

Oblique, back arm lifting II

Now lift your arms upwards. The right shoulder is higher than the left, the towel forms an oblique line. Return to the starting position and repeat the movement 32 times before switching sides and going up with your left shoulder. Be sure to hold the diagonal.

trains: Back of the arms and upper triceps

Leg extension I

Sit on the floor and pinch the towel between your feet. The knees are bent. Lift your feet off the ground, with your hands behind your butt.

Leg Extension II

Now stretch your feet forward. Press your inner thighs together so that the towel does not fall to the floor. While stretching your legs, bend your arms slightly behind you. Pull your feet back to the starting position. Repeat this exercise 32 times.

trains: lower abdominal muscles

towel runners

Fold two towels into squares and place your balls of foot on them (one per square). Drop to your knees and place your hands shoulder width on the floor in front of you. The weight is evenly distributed between hands and feet.

Towel walker A

Slip backwards with your right leg until it is stretched. Then pull the right foot back to the body, the right knee is between the arms. Slip back with your left leg at the same time.

Increase the pace and make a total of 15 leg changes. Pause for eight beats, then begin the second of a total of three sets. Tighten your abs tightly all the time! This will give you the best results and protect your back.

Towel walker B

In a second variant you work diagonally, so pull your forefoot to the outside of the arm. Here too, make 15 leg changes and three sets of eight beats between them.

trains: lower and oblique abdominal muscles, inner thighs, buttocks, hip flexors

Floor wiper I

Start in the same position as in the previous exercise. This time slide both legs backwards at the same time. Firmly press the inner thighs together, keeping your legs close together. Bring your knees back to the starting position.Do 16 repeats twice, pause for a few seconds between both sets. Keep your shoulders at the level of your wrists all the time.

trains: front and inner thighs, straight abdominal muscles

Floor wiper II

Start in the same position as in the previous exercise. This time slide both legs backwards at the same time. Firmly press the inner thighs together, keeping your legs close together. Bring your knees back to the starting position. Do 16 repeats twice, pause for a few seconds between both sets. Keep your shoulders at the level of your wrists all the time.

trains: front and inner thighs, straight abdominal muscles

The fitness program from the DVD series "Addicted to Sweat" is based on the workouts that Nicole Winhoffer does with Madonna. The first part, "Dance Fit", has already been published by Edel Motion and for 11.99 euros on Amazon available. The other programs will follow in spring 2014. The exercises shown are part of the workout on the second DVD "Slippery When Wet". Those who prefer to work out in the studio can also study the workouts at the newly opened "Hard Candy Fitness" club in Berlin.