Nadia Ferreira is enjoying golden hour in a beautiful tropical location

Paraguayan model Nadia Ferreira is enjoying golden hour in a beautiful tropical location. The wife of superstar Marc Anthony is expecting their first child together, and shared pictures of herself posing in a pink bathing suit with tie-dye cover up. "Peace, love and happiness ?," she captioned the post.

Ferreira warms up before workouts with cardio such as jumping rope. Jump rope is an excellent choice of aerobic exercise—all you need is a jump rope and some space. "Try getting in a 30-minute workout five or more days a week that raises your heart rate for the duration of the activity," says Erik Van Iterson, PhD, MS. "Or try three, 10-minute workouts, five or more days a week."

Ferreira uses ankle weights to give her workouts an extra challenge. Physical therapist Terry Downey says ankle weights are not recommended for walking or aerobics, but can be beneficial for targeted exercises. "The weight places a greater load on the muscle group being targeted. The muscles have to work harder to move this increased load against gravity, and in turn this will increase strength," Downey says.

Ferreira incorporates deadlifts into her workout regimen. "Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging," says Shawn Pedicini, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital. Weight training should be done at least twice a week for optimum results. "Two days of full-body training can produce measurable changes in muscle strength," Pedicini says.

Ferreira works her lower body with plenty of squats and lunges. "Lunges are a great way to enhance strength and stability in your legs since you are forced to balance all of your body weight on one leg for a short period of time," according to Duke University. "Be sure not to let your knee come over your toes while lunging and keep your torso erect while looking ahead."

Ferreira says tennis is her favorite hobby. "If you haven't lobbed a tennis ball over a net since high school, you might want to pick up a racket again," says Harvard Health. "A recent study suggests that people who play racket sports regularly may slash their odds of dying from a heart attack or stroke."

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