Victoria, I know we trained for months for my photo shoot before and we got amazing results instantly. I just can’t seem to remember that one crazy phrase you used when we trained. All that I can remember is I was sweating profusely and I know that I would get dizzy if I did the wrong breathing or something.

I am so excited, yet terrified because I got a bikini shoot in Brazil and I’m in desperate need of your expert help. I have been stair climbing and lifting weight so keep my body tight but I have lost that flat hollowness in my tummy area that you gave me when we trained.

Victoria, I only have two weeks to get my stomach flat again. You know how important it is to feel confident and sexy when you work in Brazil. I don’t want to just look good, girl, I want to look hot. When the shoot is over, I am going clubbing and you know what they wear to those clubs there.

I will do whatever you tell me.

~ Daniela


Hi Dani!, I am glad that you are still getting great bookings and having fun when you travel for work. I remember exactly what we did. That is so funny that you have a remembrance of my phraseology. I like to give techniques a phrase or title because it is easier to recall. I understand that you forgot because we had such a sort window to get you ready for your lingerie catalog shoot.

Okay here’s the plan for your Two Week Tummy Tightening Plan for a Brazilian Bikini Body. Create a file and keep this someplace you can access it quickly and easily.

Don’t forget that you have it. Many times when we get an answer to something we use it for a while and then the same problem will rise and we start looking for an answer in a new place and forget that what we need, we already have. Pull out your Quick Start Energy Program notes and review the diet strategies we used so that you will have phenomenal energy while you are training. Remember if you eat the wrong foods, you will lose energy, store more fat and be less healthy.

Defining Your Center

The area we focused on that gives you that sexy swimsuit body is called your center. The center is the area of your body that begins at the top of your ribcage and ends at the bottom top of your hipbones. This is your area of placement or alignment as you move, dance and perform any sport or fitness movement. It is the midsection that houses your abdominals.

Powerful and Sexy

Whatever your perception of this important group of muscles that covers your body's largest cavity, under the ribs, below the thorax and separated by the diaphragm, just know it’s your power group- the abdominals-that supports movement in all forms of activity. It also is what gives you a tight sexy waistline.

It is the area that dancers put strong emphasis on every time they practice or rehearse. They rely on specific technique that is necessary for them to move with grace, strength and beauty.

Dancers Have Beautiful, Strong and Sexy Abs (Center)

Whether you are watching hot new TV shows like Dancing With the Stars on ABC USA or So You Think You Can Dance on Fox TV USA, you can see that the dancers all have flat sexy abdominals that are not bulky or thick. They’re absolutely stunning to watch, both the women and the men.

The greatest testimony of how dance moves and dance technique shape the abs is to watch the competitors when they first begin competing and the final episodes. Their bodies transform into even more beautiful and sexy shapes from show one to the finals.

I am sold on how dancing and dance technique defines your body so much that I make my athletes, professionals and novice do dance moves and use dance philosophy to prepare them for their competitions.

A strong center, also called your abdominal muscle group, increases the safety and freedom of your movement as well as balance the look of your physique.

Fortunately, your lax abdominal muscles can be strengthened with proper breathing and postural alignment technique. I will do what I can to explain the technique to you. Keep in mind if your let your stomach bellow out as your do your exercises, they won’t be flat when you stand or sit. Muscles respond to training. If you train with a pooch, you will have a pooch.

Okay Dani, Let’s do this thing.

There has been a lot of talk of late about power breathing and its effect on strength. While performing every repetition, I want you to use power breathing. Holding your breath during exercise is not advisable, it can make you dizzy or in certain cases create a hernia. Deep and frequent breathing- in rhythm with exercise has many benefits.

Power Breathing

Here is what power breathing does for your body while performing each exercise.

*It delays muscle fatigue
*Helps facilitate focused energy
*Assists in muscle contraction
*Improves stabilization of the body
*Allows your center to become hollow and flat

Suck and Tuck

As you lie on your back with your knees bent, place your feet flat on the floor hip width apart. Relax your neck and shoulders. Begin every ab exercise with this technique. Suck your abdominals in and press them back and down into your pelvic floor. Then tuck your pelvis under so that your tailbone is pointing upward toward the sky.

This allows your lower abdominals to become flat. This technique builds great abdominal definition and greatly increases overall strength. Thus you have the Suck and Tuck Dancer’s Secret Abdominal Training Technique.

In this position, power breathing is performed by taking a slow deep breath through the nose about 75% of your lung capacity. Breathe in to the stomach using the diaphragm.

Exhale through the mouth plugging your teeth with your tongue and hiss while tensing the abs until a full contraction has been obtained. This should be performed to the beat of four counts or four seconds. Four seconds up, four seconds down.

Inhale before you curl or crunch and exhale as you roll down or return to starting position. Hold at the top for four counts and you inhale again then exhale and you roll back down.

Instructions For a Complete Set

4 Counts curling Up – Hold 4- Roll Down 4 counts

A set sounds like this:

Inhale four counts, as you curl up, exhale four counts

Hold at the top and inhale four counts

Exhale as you roll down four counts.

This can be done with basic crunches or any series you wish to put together.

Dani, there you have the technique to apply to your abdominal training series. I am sure you will agree, this method promotes massive overall body restructuring in your center as you perform your abdominal curls. Make sure you are covering every angle including twists and rotations.

Don’t forget to eat the perfect foods for blasting fat off your abs while keeping your energy high. Have fun and drop me a postcard from Brazil.

Make this your best week ever!


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"It is a miracle that I am standing before you wearing these skimpy red Nike shorts with out a hint of self-consciousness or shame. Two years ago I would have never dreamed of this day. As a matter of fact, it was exactly two years ago that I found myself in a department store dressing room bare to my underwear and in shock that my once “claim to fame” once beautiful legs had gone sour---to cottage cheese thighs that is. I stood there in shock and I realized that I would probably never see my legs thin, defined, or sculpted and free from the ripples, hills and valleys that are common to legs that are a victim of cellulite. “What a mess I am”, I thought to myself and that’s when the last ounce of self-hated filled my low self-esteem cup to over-flow.

Victoria's amazing Thin Thighs Program literally caused the cellulite to VANISH from my legs! Now, my legs are smooth, silky, strong and defined. I have the confidence to wear shorter skirts, and yes, these fabulous red Nike shorts! In addition, her Vertical Training techniques have given me a slimming dancer’s body. Her program saved my life, and now I am helping others experience the same results. If you haven’t made up your mind yet to make a u-turn from thunder thighs to thighs that make men take a double look, then perhaps my success story will inspire you to have hope once more. Enjoy!"

- Camille T.
Body Move International

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