Famous Instagram Female Fitness Models 2020


There has been a rise in the number of women wanting to compete as fitness models. Females embraced the weight-lifting culture that was once dominated by men. In fact, now there are female fitness models on Instagram, whom most girls look up to.

However, most women don’t know how to achieve the figure capable of placing in a fitness show. Training to look like a female fitness model on Instagram takes time and dedication.

To learn about the female fitness model diet and workout plan, you’ll have to read this article. To get the fit body, work for each muscle group once per week. If you have a particular muscle group that is lagging, work it twice per week with at a couple of days of rest between workouts.

Ensure that you use enough weight to make every set challenging as your muscles need considerable resistance to tone.

Researchers have found out that the female fitness model on Instagram like Disha Patani, Urvashi Rautela, sometimes takes some dietary supplements to boost their fitness. According to some market-research firms, investors have seen that online vitamin sales have grown over 40% in the last year. Millennial women are fascinated by online vitamin sales, according to statistics of market research firms and digital-savvy brands.

Along with healthy vitamins, female fitness model diet and workout plan consists of dietary supplements also contain minerals, herbs or other botanicals, amino acids, enzymes, etc. Dietary supplements appear in a variety of forms, including tablets, capsules, gummies, and powders, as well as drinks and fitness bars. Common supplements such as vitamins D and B12; minerals like calcium and iron, herbs like echinacea and garlic, and products like glucosamine, probiotics, and fish oils are sworn by fitness models Somer Ray, Sophie Guidoline, and Lauren Drain

The fat burner supplement is another effective supplement that is trusted by curvy models like Khole Kardashian, Jamie Eason, Jenifer Nicole Lee, etc. It is prepared with 10 all-natural ingredients that were picked out and chosen carefully by scientists to match the needs of everyone aiming to lose weight.

These supplements are profoundly upheld by many fitness personalities like Eva Andressa, Brooke Ence, Emily Skye across US and UK. Other complements have made it into the best female fitness model supplements list. The ingredients have proven effective, and you have a requisite number of capsules everyday for maximum effectiveness once mentioned by Bani J.

When it comes to workouts, females are afraid to change things up. Girls who look up to female fitness model on Instagram must know that lifting is essential to build muscle and curves. But it’s not the only way to train as there are certain female fitness model diet and workout plan that one needs to follow. To get great results, you need to challenge yourself with heavyweights from time to time


There are many industry leaders who took up the challenges and made it till the last.

Let us have a look at the female fitness models on Instagram with the perfect physique and learn how they were able to achieve such a milestone.

@dishapatani rose to fame in the Indian modelling world and cinemas within a very short time. She is regarded as one of the best fitness models because of her workout regime. She inspires women’s fitness dreams and encourages proper diet and exercise to stay healthy.

Urvashi Rautela

Urvashi Rautela

@urvashirautela is another fitness inspiration for the young generation girls who want to stay fit and enter the modelling world. Through her Instagram handle, she posts training videos, write-ups, and educates females about fitness. She also stays fit by having a healthy diet, and taking dietary supplements of vitamin and calcium as told by her health consultant.

Somer Ray

Instagram fitness model @somerray is known for her exercise regime and followers. She is considered one of the female fitness trainers by her followers. She believes that it is not hard to achieve a particular shape like the female fitness models on Instagram but yes it is harder to maintain it. Her body inspires and motivates thousands of people across the US and the UK.

Sophie Guidoline

@sophie_guidoline is an Australian born fitness trainer and influencer. She pursued modelling and is a well-known model today. She influences her Instagram followers with a healthy diet, recipes, and healthy dietary supplements.

Lauren Drain

Lauren Drain

@laurendrainfit is a fitness enthusiast and transformation coach for female fitness models on Instagram. She has an incredible body and abs and she is a personal trainer to many. Her fitness tips ideal and people follow her for her expertise.

Khole Kardashian

@khloekardashian is one of the fitness enthusiasts from the Kardashian clan. She has an admirable physique and competed in shows around the world. She was sometimes invited to judge fitness competitions and endorse apparels from sportswear companies.

Jamie Eason

@jamieeasonmiddleton has good experience in training and nutrition and grew up to be a perfect trainer. Her patience, inspiration, workouts, and healthcare regime have made her people’s favourite. She recommends full-body training around 3-4 times a week to achieve bodybuilding results.

Jenifer Nicole Lee

Apart from being a female fitness model on Instagram, @jenifernicolelee is a good fitness trainer and influencer for her Instagram followers. She is considered to be a fitness guru and a fitness motivational speaker. She is known to share fitness and physique secrets with her followers through her Instagram handle or her fitness book.

Eva Andressa

@eva_andressa has a story about her through which she inspires females to go for weights and build up physique. She is a very successful fitness model and associated with fitness magazines. With her extraordinary health routine, she turned from a skinny girl to a fitness icon and now is one of the top female fitness models on Instagram

Brooke Ence

@brookeence has contoured chest and abs, attracting lots of attention. Formerly, she was a dancer but now she has a career as a fitness model.

So, what they exactly do?

Let’s find one!

Fitness Routine

Single-Leg Deadlift

Deadlifts are one of the best exercises when it comes to female fitness model diet and workout plan for the back of your body, your glutes, hamstrings, etc. Statistics given by scientists after research show that dead-lifts work many muscles at once. They save you a considerable time performing single isolation moves.

When female fitness models on Instagram perform this exercise on one leg it adds a bonus balance challenge for them. To do this, grab a pair of dumbbells and stand straight on your left foot. Engage your core and keep the chest up during the entire movement. Raise your right foot behind you, bend your knee to keep your right lower leg parallel to the floor. Lean forward at your hips, and gradually lower your body as far as you can. Then bring your body back to the origin position.

Sets and Reps

Do 10 reps per side.

Side Plank

Planks are the most suited exercises for abs for female fitness models on Instagram. They work the deep inner core muscles and stabilizes your spine and power your workouts. This workout is an oblique-targeting variation to work your abs in areas crunches often miss. You need to lie to your left with your knees straight. Place your upper body on your left elbow and forearm. Elevate your hips and waist until your body forms a straight line with your ankles and your shoulders. Turn around and do the same lying on your right side.

Sets and Reps

Hold for 30 seconds each side.

Ball rollout

Ball rollouts are great for developing the core muscles.

For intensity and stabilization from head to toe like female fitness models on Instagram, take a large Swiss ball and try this workout. Sit on your knees and place your forearms on top of the ball. Place your knees away enough from the ball so that your shoulders, hips, and knees are in a straight line. Gradually roll the elbows forward a few inches on the ball and return to the start. Once you’ve seasoned this movement, complete the same exercise with your knees off the ground.

Chest press

Female fitness models on Instagram try these exercises that build muscle where it’s needed. Grasp a pair of dumbbells and lay down on your back on an exercise bench, or on the ground with your knees bent and your feet flat on the floor. Boost both dumbbells above your chest so they reach above you. Squeeze your shoulders down and apart from your ears, and lock them in position. Once you’re ready, bend at your elbows and open your hands until your forearms are at right angles to the floor. Your elbows will remain just underneath your shoulders with your upper arms freed at a 45-degree angle from your sides. Press the dumbbells back up to the place where you have started.

Sets and Reps

Do 10 reps per side.


A typical push-up challenges the whole body especially your chest. This is one of the best exercises chosen by female fitness models on Instagram to include in workouts for women because it trains your body in a useful movement pattern. It aids to improve your endurance in other exercises at the gym and in daily life.

Start on all fours and put your hands on the floor making sure they’re slightly wider and in line with your shoulders. Close your feet together.

Keep your waist lifted and core bolstered the entire time. Slowly drop your body so that your chest touches the floor. Push yourself back to the starting position.

Sets and Reps

Do 15 reps with 5 sets

Diet Plan

We mentioned this before that female fitness model diet and workout plan consists of a clean diet plan which is equally as important as sweating in the gym.

For instance, you can jog for hours in the gym, but if you consume excess calories, then you won’t lose body fat.

This is exactly why almost everyone should follow the female fitness model diet and workout plan we have given.


  • 4-5 egg whites
  • around ⅓ cup instant oatmeal
  • 10 almond or nuts

Sum: 240 calories, 20g protein, 22g carbs, 8g fat.


  • 4 oz chicken breast.
  • 3 oz boiled or baked sweet potato.
  • ½ oz shelled walnuts.

Sum: 258 calories, 26g protein, 17g carbs, 11g fat


  • 4 boneless chicken breast
  • ½ cup of brown rice
  • 1 cup boiled or steamed broccoli

Sum: 263 calories, 29g protein, 34g carbs, 3g fat

Afternoon Snack

  • 1 scoop whey protein isolate
  • 1 banana
  • 1 tbsp peanut butter

Sum: 271 calories, 29g protein, 19g carbs, 9g fat


  • 5 oz cod
  • 1 white corn tortilla
  • 1 cup boiled zucchini

Salad with dinner

  • 2 cups of mixed greens
  • 10 crushed almonds
  • 10 cherry tomatoes
  • 1 red onion
  • 2 tbsp balsamic vinegar

Sum: 328 calories, 32g protein, 32g carbs, 9g fat

Evening Snack

  • Whey protein isolate

Sum: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Result: 1,518 calories, 174g protein, 124g carbs, 40g fat


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