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Victoria's Secret trainers dish workout secrets: Pilates, kickboxing and cardio

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Victoria's Secret supermodels have incredible bodies, so it's no surprise they follow strict diets and work out rigorously, especially when preparing for the annual Victoria's Secret Fashion Show.

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Fitness coaches Justin Gelband and Mary Helen Bowers said the models focus on cardio and toning exercises over weight-training to get a long, lean look, the NY Daily News reported.

Geland said the stunning figures Victoria's Secret models possess is largely due to diet and exercise — not just to good genes.

“Everybody thinks these girls are born with a gift,” said Gelband, who trains Candice Swanepoel and Karlie Kloss. “Maybe they’re more beautiful than the average person, but that doesn’t mean that their bodies don’t start at a four, six, or eight.”

While most fitness trainers emphasize strength-training in addition to cardio exercise, Gelband focuses on high-intensity interval training when he works out his Victoria's Secret clients.

His program often involves Pilates and kickboxing (which burns lots of calories and works the lower body) but does not use any weights, machines or resistance bands because the models don't want to look muscular or bulky.

Similarly, former professional ballerina Mary Helen Bowers, who trains Doutzen Kroes, Lindsay Ellingson, Lily Aldridge, and Erin Heatherton, focuses on body-lengthening workouts over strength-training.

"The thing that makes every body look the best is great toning, and really, really targeting the muscles, and low cardio‚ where you're sculpting and getting your heart rate up but not beating yourself up," she said.

Still, the Victoria's Secret supermodels have to be somewhat strong in order to wear their heavy outfits down the runway.

“The wings are really heavy, and they’re wearing six-inch heels and the runway’s covered in glitter,” said Bowers. “Just walking down the runway is a workout in itself.”

The 2013 Victoria's Secret Fashion Show airs Dec. 10 on CBS.

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