She may be sitting at a judge’s table a lot of the time instead of dancing on stage, but Nicole Scherzinger hasn’t used that as an excuse to take it easy at the gym. She works out four times a week, doing a mix of strength moves and cardio with Adam Ernster, her Beverly Hills–based trainer.

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Nicole loves wearing slinky, strapless dresses that show off her buff upper body, so Ernster created these toners to sculpt the abs, shoulders, arms, and back—in as little as 10 minutes. Follow this plan for a month and your body will get top billing too!

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