Freedomroo – Rachael Finch’s seven minute workout for toned abs and strong glutes

Rachael Finch (pictured) has shared the simple workout she uses to maintain her enviable physique - and it can only takes seven minutes from start to finish

Rachael Finch has shared the simple workout she uses to maintain her enviable physique – and it can only takes seven minutes from start to finish.

The routine, which comes from the model mother-of-two’s fitness plan, Body by Finch, involves seven straightforward exercises such as lunges, squats and wall sits.

The 2009 Miss Universe Australia performs the workout whenever she is short on time, fitting it in before flights and events to keep her abs toned and her derriere peachy.

Rachael – who lives in a $1.65million penthouse in central Sydney with husband Mike Miziner and their children Violet, six, and Dominic, three – said each movement should be performed for one minute.

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Rachael Finch (pictured) has shared the simple workout she uses to maintain her enviable physique – and it can only takes seven minutes from start to finish

She starts with sumo squats, which involve sitting deep over bent knees with feet spread shoulder-width apart.

Next she performs a single leg pulse, alternating between right and left, followed by a round of fire hydrants.

This involves kneeling with your palms flat on the floor, keeping your core engaged and your back straight, then lifting one leg to the side at a 90 degree angle and repeating on the other side.

Rachael follows this with a minute of glute bridges, which are performed by lying flat on your back with knees bent and raising your hips slowly upwards before lowering gently back to the floor.

She finishes the workout with a wall sit, pressing her back firmly against a wall and hovering in a squat position with legs at 90 degrees.

The model mother-of-two (pictured on February 12) follows the routine to keep her abs toned and her derriere peachy

The model mother-of-two (pictured on February 12) follows the routine to keep her abs toned and her derriere peachy

The 2009 Miss Universe Australia starts her day with a smoothie made from almond milk, avocado, frozen banana, spinach, nut butter and a scoop of her supplement brand Kissed Earth's 'Replenish Protein'

For lunch Rachael enjoys a 'macro bowl' of eggs, grilled broccoli, kale, brown rice, tomato slices and some avocado on the side

The 2009 Miss Universe Australia (left and right) starts her day with a smoothie made from almond milk, avocado, frozen banana, spinach, nut butter and a scoop of her supplement brand Kissed Earth’s ‘Replenish Protein’

Rachael’s seven-minute workout

1. Sumo squat – keep feet wide and sit deep

2. Single leg lunge pulse – left leg, option to add arm pulse

3. Single leg lunge pulse – right leg, option to add arm pulse

4. Fire hydrant – left leg, keep core engaged and back straight then lift knee to 90 degrees

5. Fire hydrant – right leg, keep core engaged and back straight then lift knee to 90 degrees

6. Glute bridge – lift hips slowly and keep feet firmly planted on floor

7. Wall sit – keep back pressed against wall at all time, legs at 90 degrees

Source: Body by Finch

A video of the quick and easy routine, which has amassed almost 2,000 ‘likes’ since it was uploaded online on April 1, has drawn widespread praise for being ideal for time-poor mums.

‘I love quick workouts like this – so easy to fit in,’ one viewer replied.

‘Love this, seven minutes everyday can make such a difference,’ said another.

The workout comes months after super-fit Rachael shared her typical ‘day on a plate’ with Daily Mail Australia.

Rachael (pictured on Australia's Lord Howe Island in December 2019) is known for her healthy lifestyle

Rachael (pictured on Australia’s Lord Howe Island in December 2019) is known for her healthy lifestyle

The 32-year-old (pictured in Sydney on September 24, 2020) follows a holistic lifestyle which has led her to build a business empire that includes diet and fitness plan, Body by Finch

The 32-year-old (pictured in Sydney on September 24, 2020) follows a holistic lifestyle which has led her to build a business empire that includes diet and fitness plan, Body by Finch

The model said she starts her day with a smoothie made from almond milk, avocado, frozen banana, spinach, nut butter and a scoop of her supplement brand Kissed Earth’s ‘Replenish Protein’ in vanilla or chocolate.

‘I also can’t go without my collagen coffee. It’s a black coffee with a scoop of collagen powder, medicinal mushrooms and maca powder blended,’ she said.

For lunch Rachael enjoys a ‘macro bowl’ of eggs, grilled broccoli, kale, brown rice, tomato slices and some avocado on the side.

Dinner is grilled fish and steamed vegetables with roasted baby chat potatoes, a nice balance of protein, carbohydrates and fats which she aims to incorporate in every meal.

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