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BIONIC BUTT: FOLLOW MICHELLE'S TIPS FOR A SUPER NEW LOOK

ABOVE: Michelle Ryan has the perfect figure, read on to find out how you can go from thunder thighs to bion

To make it even more challenging, try standing on one leg.

Mark Anthony

10th October 2007

By Ted Thornhill

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SEXY Michelle Ryan has gone from soap star to superstar in the US. The former EastEnder is playing the Bionic Woman in a remake of the 1970s TV hit. And fans in the States are going crazy over her, with 14 million tuning in to NBC’s first episode last week. But it is not only her career that has gone bionic – her body has, too. Especially that shapely rear. Walford’s Zoe Slater never looked this good! To give herself the superheroine look, Michelle, 23, has a gruelling training regime. She reveals: “I hit the gym for about four hours a day – two hours of personal training and two hours of an Israeli martial arts called Krav Maga. “I also eat more foods like sushi, fish, fruit and vegetables.” So how could you get a bionic butt like Michelle’s? Here, Ted Thornhill gets fitness expert Mark Anthony – personal trainer to the likes of Billie Piper and Jordan – to reveal the bottom line on fitness...

Stamina
ONE crucial part of Michelle’s job as a Bionic crime-fighter is chasing villains, so she has to have lots of stamina. This is where the ski machine comes in.
Expert Mark says: “It’s non-impact and it raises the heart rate, so it’s a cardio-vascular work out.”

Pros: “This one is really good for burning body fat. It’s an exercise you can do for 20 minutes and beyond.”
Cons: “None!”
Do: “Keep your feet on the pads. Try not to allow your knees to come inwards, keep them in line with your hips. And don’t start off at a high intensity. Start low.”
Don’t: “Go too fast, or you’ll burn out. And don’t lean forward too much – that’ll put too much pressure on the lower back.”
Top tip: “Vary the level of intensity, so you’re doing interval training. Use levels four to eight. Keep the speed constant, about 125-135 spins per minute.”

Bionic rating: 8/10

Weights
AS Bionic Jaime Sommers, Michelle needs to look super strong. So she pumps iron every day.
But what sort of exercise does she do?
“she does a two-arm bicep curl,” explains Mark. “She uses a light, moderate weight.”

Pros: “This strengthens the front part of your upper arm.”
Cons: “It can lead to back problems if you use a momentum swing.”
Do: “Keep your elbows in line with hips. When lowering, keep arms straight but not locked.”
Don’t: “Let your body swing. And avoid bringing the elbows up, which allows the shoulders to take over.”
Top tip: “Start with the dumbells down at your sides, with palms facing each other. Twist them inwards as you curl up, then twist back to start postion. To make it even more challenging, try standing on one leg.”

Bionic rating: 6/10

Kick-boxing
As Zoe Slater, Michelle threw her weight around a bit. She even walloped Dirty Den’s wife, Chrissie! But now, thanks to kick boxing and boxcercise, she packs an even bigger punch.
“She’ll be trying combinations of jabs, hooks and upper cuts,” explains Mark.

Pros: “A fantastic way to get fit and condition your entire body.”
Cons: “It’s absolutely exhausting, because the amount of calories you burn is immense. And you could break your nails!”
Do: “Stay light on your feet. Keep your hands up and always breathe out on impact.”
Don’t: “Try it without proper tuition. And never hyper-extend the elbow joint when punching.”
Top tip: “Try drinking pure apple juice half an hour before the session – that will supply you with a natural boost of energy.”

Bionic rating: 10/10

The Diet
Gone are the chips and beer from The Queen Vic. Michelle is on a strict diet of sushi, fruit and veg. Mark explains why this is the perfect bionic fuel: “Rice is a good form of carbohydrate and fish a great source of protein. It’s a very well balanced and healthy eating plan.

“It’s good for energy levels and good for keeping body fat low when combined with exercise. It’s excellent for the skin, too.”

Mark Anthony’s personal fitness centre is in Holland Park, London. Call 020 7602 2929 or visit www.markanthonyspersonalfitness.com