Easy to Have a Fab Waist Like Deepika's

Trainers to the stars share secrets of an A-list body, and how you can work towards getting there

A waist like Deepika Padukone's

The expert: Nutritionist and clinical dietician Pooja Makhija 

Deepika had a headstart. She had a great body anyway. What was needed was fine tuning. I suggested that she cut down on meal portions, and increase frequency of intake. This is a rule that works for everyone, actually. Instead of three hearty meals, divide your day with small portions. Eat eight to 10 times a day. For a surfboard tummy, you need to avoid high sugar and high fat foods, like she does. This means you have to stay away from sweets, fried foods and alcohol. Diet and exercise are equally important here. It's 50-50.

Working out is a must for a sexy waist since the abdominal muscles are like a cupboard. They are the fat storage area of the body. Pilates and an exercise ball work well to work on these muscles. You can even add resistance training and stretch bands to your routine. Lastly, you need determination and focus. Even if she has a 7 am shift, she'll make sure she works out prior. Nobody is born with a heavenly waist; you have to work towards it."

Alabaster skin like Jacqueline Fernandez

The expert: Macrobiotic nutritionist Shonali Sabherwal 

acqueline eats right, and oxygenates her skin by working out. Your physical health reflects on your skin. In her case, the focus was on keeping her blood condition alkaline. To achieve this, I advised her to stay away from dairy, sugar, white flour, refined or processed foods. Instead, she focussed on whole grains (brown rice, barley, millets and pseudo grains like quinoa and amaranth), lots of veggies, legumes, miso (a traditional Japanese seasoning produced by fermenting rice, barley and/or soyabeans with salt with a fungus) and kefir (a fermented milk drink made with kefir grains). The idea was to get good bacteria to assimilate the food she ate and improve the blood condition. Sometimes, she does juice detoxes, which last from three to seven days.

I use a lot of super foods like spirulina and wheat grass. You can use a body scrub every day. It works like a lymphatic clean up. Use a cotton cloth dipped in hot water to scrub your entire body. If you follow this to the T, the results can be evident well within a week.

Goddess pins like Katrina Kaif's

The expert: Fitness trainer Yasmin Karachiwala 

Katrina began her exercise routine with basic strength training and cardiovascular exercises. As she got stronger, I added advanced training like TRX, Functional, Powerplate, Kettlebells and Pilates to her regimen. When she was working on Dhoom 3, she practised gymnastics, hence the focus was on pushups and pull ups for upper body strength, and lunges, squats, plyometrics for leg strength and shape. Pilates was an essential part of her training. It made sure that she didn't look bulky, and her limbs appeared long and toned. Her meals included adequate protein, carbs, fibre and good fat. Her diet plan includes oats for breakfast, a fruit mid-morning, fish and vegetables for lunch, a sandwich in the evening, soup and egg whites for dinner.

She turns to Lunges with a Medicine Ball, Plyometric Box Jumps (Katrina's favourite) and Ball Bridge Curl to tone her legs. She is focused, and prepared to do what it takes.

Fab abs like Hrithik Roshan's

The expert: Fitness coach Satyajit Chourasia 

I have been training Hrithik since 2001. Fitness is his passion. If he misses his workout, he gets upset. He works out 1.45 minutes at a stretch.

Everyone's body is built differently, and the lower abs are a challenging area to work on. Hanging legs raises are effective, as are crunches, leg raises, alternate leg raises, plank exercises and side planks. It's important that these are done accurately. You should feel the pressure on the muscle you are exercising. Don't expect miracles. It'll take three months to see results. Hrithik watches what he eats. His breakfast includes 4-6 egg whites and one slice of multigrain bread. Lunch is usually 200 gms of chicken (grilled or boiled), 200 gms veggies and 50 gms brown rice. Dinner includes 200 gm steamed fish, veggies and rice. For best results, eat dinner by 8.30 pm. Have small meals through the day. One apple is a meal, as are a handful of nuts.

This way, you will be eating snacking every three hours to improve your metabolism.