Celebrity Trainer Secrets: Jason Walsh

Do you want Jessica Biel's arms? Covet Jennifer Garner's legs? Wish to sport svelte Kate-Beckinsale hips? Yeah, we wouldn't mind them, either. So we tracked down celebrity personal trainer Jason Walsh, CSCS, who helped these stars get their rock-hard bodies. Here, not only did he give us his seven favorite strength-building moves, but he also let us in on his approach to building a body that is strong and visibly toned. "With all of my clients I use a progressive approach to training," Walsh says. "From day one we start with the most basic movements to build a strong foundation, and work our way up to the advanced movements." He suggests doing these exercises two days per week with at least one day of rest in between, and working your way up to doing them three nonconsecutive days per week. Before picking up any weights, do an active warm-up for 10 to 15 minutes, like walking knee hugs (step with one foot and hug the opposite knee into your chest, lower and repeat on the opposite side) or traveling lunges, to get the core temperature up and the body ready to work.

MOVE: Bridging

"This activates muscles throughout the body and gets the nervous system ready to work. Most of the work comes from the core, but all muscles have to work together to maintain proper position in this move."

DO IT: Begin in the top of a push-up position, with hands directly under shoulders and feet hip-width apart. Replace your hands with your elbows so your forearms and palms press into the floor like a Sphinx. Holding this position, squeeze your glutes [the muscles in your buttocks] and keep the abdomen tight so the hips don't dip below the rest of your body. But make sure your butt doesn't rise too high in the air, either — your body should be in a straight line. Stay in this position for 30 seconds. With every workout, add five seconds to this move, until you've worked up to holding it for a full minute.

MOVE: Squats

"Squats are a workout must and more technical than you might think. Good squats will lead to a stronger core, and increase hip and lower body strength and tone."

DO IT: Stand with feet slightly wider than shoulders, toes slightly turned out and hands on your hips. Push the hips back like you're going to sit down, keeping the weight in the heels and making sure your knees do not slide forward past your toes as you squat. The torso will lean forward a little bit, but do not let your back round — keep it flat and extended. Go to a point where your thighs are parallel with the ground and your knees are at about 90 degrees. If you're new to squats, place a bench behind you the first few times you do them, and let your glutes gently touch it at the bottom of the movement. Perform these at a 3:1:0 ratio: Take three seconds to squat down, pause at the bottom of the movement for one second, and then stand up. Do three sets of 10 reps, resting for one minute between sets.

MOVE: Romanian Dead Lifts

"This exercise mostly works your hips, but it's also great for strengthening the lower back, glutes and hamstrings [the muscles at the back of the thigh]. When done correctly, you should feel a great stretch in the hamstrings."

DO IT: Stand with feet slightly wider than shoulders and pointing straight ahead, and place the hands on the hips. Push the hips back while lowering the torso from the hips so that, in the end position, your torso is parallel with the floor. Keep the legs straight, but with a slight bend in the knees so they don't lock. Now, pushing the hips slightly forward, rise back up to the starting position. Use the 3:1:0 tempo again (take three seconds to lower the torso, stay there for one second, then straighten up). Do three sets of 10 reps, resting for one minute between sets.