At 41 years old and after 3 children, Beyoncé continues to look spectacular as always. How does she do it? Let’s find out.
Get ready to discover the secrets behind Beyoncé’s impressive figure at 41! Despite having given birth to three children, the iconic singer and actress remains a role model when it comes to her diet and training regimen. But how does she do it?
Thanks to his personal trainer, Marco Borges, We have been able to learn about some of the exercises that Beyoncé performs to keep her body toned. Do you want to know what they are? We will reveal the training routine that the pop diva follows, the benefits of these movements for the body and the diet that accompanies them.
What exercises does Beyoncé do to stay in shape?
To begin with, you should know that Beyoncé has an endomorph-type body. This means that she has a higher percentage of body fat.
Both your training and your diet are adapted to your physical makeup and lifestyle. Therefore, if you want to start training like the diva of pop, we recommend that you go to a specialist who can examine you and thus give you a specific routine for you.
leg exercises
Borges revealed for the magazine Elle the top four exercises Beyoncé does to keep her legs toned. It is about 3 series with exercises that she repeats 10 times each time.
The coach commented that, despite the fact that he tries to keep the sessions short, due to the singer’s commitments, it is necessary that he can work his legs correctly. You must have them strong for your concerts.
1. Jumping lunges
This exercise involves jumping forward and back while doing a lunge. It not only works the legs, but also the glutes, and helps improve cardiovascular resistance.
Likewise, jumping lunges improve strength and power in the legs, as confirmed by scientific studies. On the other hand, they strengthen the stabilizing muscles and burn more calories.
2. Jumps folded
The jumps of folded are a strength training exercise that involve jumping, while performing a standing position folded typical of ballet. This movement works both the muscles of the legs, as well as the buttocks and calves..
Its benefits include muscle strengthening, increased flexibility, improved cardiovascular health, and help with coordination and balance. Something that Beyoncé undoubtedly needs on stage.
3. Pelvic lifts
This exercise focuses on strengthening the gluteal muscles, hamstrings, and lower back.. To do it, it is necessary to lie on the floor and lift the pelvis, contracting the buttocks each time.
The benefits of pelvic raises include increased muscle tone and strength in the buttocks, improved posture, and reduced risk of lower back injury. This is something of the utmost importance for the pop diva, since with her presentations on stage, the dances can contemplate abrupt actions.
4. Reverse squat kicks
This is one of the most important exercises for Beyoncé’s training because it provides greater mobility to your legs and hips, in addition to favoring its flexibility. Reverse squat kickbacks are a type of exercise that strengthens the glutes, lower back, and calves.
Upper Body Exercises
Beyoncé does not forget to exercise arms and back. His favorite way to do it is by using boxing ropes and performing ballasts.
in the documentary Homecoming on Netflix, he can be seen using this equipment in his training. According to Borges, he not only helps her build stamina, but also quickly knocks her out of breath, which improves her cardiovascular fitness.
The coach recommends 3 to 4 sessions with 10 repetitions each to feel the “burn” of the exercise. In this way, a short but intense training is maintained.
Boxing ropes and weight ropes are an excellent combination to improve resistance and strength in arms, shoulders and back. Also, being high intensity, they help burn a large number of calories.
Cardiovascular exersise
The energy that overflows the pop diva on stage is undeniable. That’s why cardiovascular exercise is an important part of your training regimen.
He cardio it is a way to improve heart health, refer from the Cleveland Clinic, as well as increase resistance. These issues are not only beneficial for Beyoncé on stage, but for all of us.
His coach explained to the magazine Glamour that the sprints, a type of cardiovascular exercise that involves running at full speed for a short distance, are what give Beyoncé the “explosiveness” she needs on stage. The benefits of sprint They have been proven by science on several occasions.
Specifically, the singer alternates a sprint 1 minute with 2 minutes of brisk walking for a total of half an hour.
Beyoncé’s diet that complements her training
Despite the singer’s busy life, her training regimen is quite strict. Thereto it is necessary to add the hours of dancing that takes place months before beginning a tour. With so many occupations, surely you wonder how Beyoncé eats.
During the interview for Glamour, Borges commented that the pop diva always drinks a vegetable protein shake after her workouts. It is an aid for her muscles to recover. To this smoothie she adds frozen fruits, spinach, almond milk and some protein supplement of vegetable origin.
She is very strict with what she consumes. Try to always be raw products.
By having an endomorph body, you avoid carbohydrates, but you don’t completely eliminate them from your diet. Instead, it substitutes complex sugars, like those found in quinoa.
Do you want to follow Beyoncé’s healthy lifestyle?
The most important thing is not how long you train, but how healthy your habits are in general. For this reason, our recommendation is that you propose to follow a lifestyle that is based on a balanced and varied diet, with sufficient hydration, exercising regularly and reducing stress with meditation or yoga.
Beyoncé’s healthy lifestyle has not only helped her maintain an enviable figure, but also improve your overall health. Her focus on a balanced diet, in addition to her constant training, have made her a role model for many people.
You might be interested…