FOR weeks now we've been glued to our screens watching this year's batch of Love Islanders cavorting around the villa.

But it's 19-year-old Gemma Owen who has caught the eye of millions of viewers and not just for her on-screen antics.

Fans of the show have marvelled at Gemma's figure – with many wanting to know the secrets to her toned physique.

Both diet and exercise play a crucial role in weight maintenance and Gemma is someone who is used to hard work.

The Team GB dressage champion has proved to be one of the ITV show's breakout stars- leading many to want to get the Gemma look.

While it's clear her body is mainly down to her career as an athlete, unfortunately most people don't have a horse to trot with.

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Speaking to The Sun, one personal trainer has revealed the moves you can do at home which could help tone you in the same way horse riding/dressage would.

Lydia Rees said there are several moves you can do, which won't require you having to visit a stable.

1. Core strength

When it comes to horse riding or dressage, a lot of balance is required in order to stay on your saddle.

Riding experts say that in order to be stable, the majority of your strength will come from your abdominal muscles.

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Nicola Stuart, founder of Equestrian Fitnes, said just to just to ride a horse generally is a lot of abdominal work.

"To then do higher moves in dressage, which we'd call like collection work, requires even more abdominals.

"So much of that comes from what we call our 'seat' – the glutes, abdominals and back."

Lydia said that there are two moves you can do to strengthen your core.

The first is a forearm plank and apart from being amazing for your core, Lydia said this move has the added benefit of strengthening your upper back muscles as well as your shoulders.

She explained: "Most of the work to hold this position should be done with the core, but the upper back and shoulders must also be engaged and working to keep you strong."

How to do it: Get yourself into the press-up position lower yourself down so your forearms are flat on the floor, hands should be clenched and elbows under your shoulders in a 90-degree angle.

Pull your lats (top part of your back) back and down, to avoid rounding, engage your core by pulling your belly button to your spine and brace. 

Aim for 30 seconds and do this 3 times.

The second exercise is pike crunches and the fitness guru explained that this move is great – as it works all your abdominals and is very effective.

How to do it: Lay flat on your back with you arms by your sides and lift your legs up just above the hips and then lower them down towards the ground.

Just before you feel your lower back come close with the floor, stop and hold.

While your arms are extended out in front of you, bring your hands towards your feet lifting your shoulders off the floor. Make sure you pull your belly button towards your spine and maintain contact between the floor and your lower back. 

2. Pelvic floor

Your pelvic floor is key when it comes to horse riding as you are forced to tense and squeeze as you bounce on the saddle.

Nicola said that in general, riders need a strong pelvic floor as if they didn't, they would urinate each time they hopped on the horse.

She said dressage competitors need to be able to take the impact of 6-8,000 kilos of horse underneath the saddle.

Lydia, who is also the founder of Ashina Active, said that having a strong pelvic floor will help and for this you can do seated arm lifts and assisted sit backs.

How to do it:Sit up on the base of your spine with your back straight and core strong.

Exercise 1 : Exhale, maintain a strong posture and raise your arms up to horizontal (or to vertical if you can without losing your posture) .

Inhale, lower your arms back down, keep the stomach as flat as possible as your arms lift and always draw up and in from the pelvic floor muscles. Reps : 10 Sets : 3

Exercise 2 – Leg slides: Lie on your back with your legs bent.

How to do it: Exhale and draw up and in from the pelvic floor muscles as usual and begin to straighten a leg out to where you can still maintain a strong core and not arch your lower back.

Place your foot back down and repeat on the other leg. Work up to straightening the leg just a few inches off the floor. Reps : 5 each leg, building up to 10 each leg/20 total. Sets: 2.

3. Leg day

Horse riders generally have strong legs as they have to press up and down on their stirrups.

Nicola said riders train on and off the horse to build strong glutes.

"As I like to put it, you  need a bum you can bounce a ball off."

To mimic this, Lydia said you can try squats and lunges.

She said that lunges work many of the muscles in the lower body – all through a single exercise.

How to do it: Start in a standing position with your feet shoulder width apart, step forward, longer than a walking stride so one leg is ahead of your body and the other is behind.

Your foot should land flat and remain flat while it’s on the ground.

Bend your knees to approximately 90 degrees as you lower yourself, you want your knee to hover over the ground, keep your body upright and your core engaged. Then bring your front leg to return to the starting position.

Next up is a squat, and Lydia added: "This all round exercise is great for a multitude of reasons.

"When done correctly, squats can build strength in your lower body and change your body composition (shape) of your glutes and legs, giving you that toned look that we all want."

How to do it: Start standing up with your feet shoulder width apart, ensure your core is engaged (tense your abs like someone is about to punch you) look ahead and take a big breathe in. 

Sit back – make sure to move your bum backward, don’t just bend your knees, making sure your knees do not cave in.

Try to keep your back nice and straight and do not let it round, attempt to reach parallel and then come back up breathing out when you get to the top, this helps your core to stay engaged.

4. Cardio fitness

Nicolasaid for professional horse riders competing at international level like Gemma, they have to be really fit.

"They are top-of-their-game athletes, and need to train the same as any other athlete such as a runner or footballer."

In order to keep this level, Nicola said your cardio fitness needs to be high.

"Someone professional could be riding six to eight horses a day, and they need to be fit enough for that," she said.

"You don't need to be marathon fit to get through a dressage test because they're sort of like five minutes long.

"But you need a level of cardio fitness and endurance," she said.

Good cardio exercises include power walking, running, cycling and swimming.

5. Diet

It's clear that in order to maintain a health body weight, your diet also needs to be on point.

Nicola said that for equestrians this is equally as important as physically ability.

"If athletes have to get through a day, they need to be sharp, they need to have a lot of energy," she said.

"We tend to be getting up early, doing physical work for several hours, mucking out, riding horses, carrying food and more.

"So if we eat well, that means we perform better so yes, we do need to consider diet because we are athletes.

"Having a horse is physical labour."

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