exercises of Jennifer Lopez: Jennifer Lopez is #bodygoals — there’s no other way to put it. The 54-year-old actress, singer and dancer has long been admired for her physique, including her a sculpted backside, toned arms and chiseled abdominals.
Stay with this section of fitness in the health and beauty section of Eternal Pen magazine.
The singer recently announced she will be going on tour this summer. If you wonder what workout Lopez is doing to build the strength and endurance to perform 30 shows between June and August (and maintain her enviable figure), we’ve got good news: She gave us a sneak peek into her fitness routine in an Instagram video posted over the weekend.
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And it turns out that when it comes to fitness, celebrities really are just like us. Even those with sculpted muscles who seem to be aging backwards, like Jennifer Lopez.
The circuit-style routine she shared includes eight exercises that target the arms, legs and core for a full-body workout.
exercises of Jennifer Lopez: And while some of the exercises are more advanced, they don’t require any special equipment, gym membership or celebrity trainer. All you need is a backyard and a pair of dumbbells to train like Jennifer Lopez.
exercises of Jennifer Lopez
Jennifer Lopez’s circuit-training workout
exercises of Jennifer Lopez: “This is a great full-body workout set up like a circuit,” says Mansour. “I’d recommend doing 10 reps of each exercise (starting with 10 world’s greatest stretches, so five to each side!) and then repeating the circuit for a total of 3 times.”
Mansour says that with modifications, this workout is accessible to all levels. Be mindful that Lopez is performing advanced versions of many of the exercises. “Her exact workout moves are more intermediate or advanced if you follow her exercises to a T!” she adds.
World’s greatest stretch
exercises of Jennifer Lopez: If you only do one stretch, this one should be it. “This is an excellent full-body stretch that can be performed dynamically before a workout, which means you can keep it moving rather than holding it for a few breaths like you would at the end of a workout,” says Mansour. “Doing it a few times to each side is a great way to open up the hips, glutes, chest, back and shoulders, and will feel really good on your body!”
How to: Start on your hands and knees. Step your right foot forward and bend forward so that the right knee is over the right ankle and you feel a stretch in your left hip flexor. Tuck the left toes under and extend the left leg straight back so that the leg is off of the ground. Place your left hand on the ground inside of the right foot and then twist toward the right, reaching the right hand up toward the sky. Pull the naval in toward the spine and look up at the right hand. Hold for 10 seconds. Repeat on the opposite side.
Lateral raises
exercises of Jennifer Lopez: “This is a great upper-body exercise to really work the shoulders,” says Mansour. “However, I’d advise people to only lift the weights as high as their shoulders to maintain proper form and not recruit the trapezius muscles in the neck.”
How to: Stand with feet hip-distance apart. Hold a dumbbell in each hand. Allow your arms to rest at your sides, palms facing your body. Then, extend your arms straight out to the sides, up and away from your body to about shoulder height. Slowly return back to the starting position. Repeat for 10 repetitions.
Squat presses
exercises of Jennifer Lopez: “This is a full-body exercise, otherwise called a complex exercise, that works the quads, glutes and hamstrings … she adds a turn of the weights to make this a bicep plus shoulder exercise too!” says Mansour. “Be sure to press down through your heels when you stand up from the squat to really work the backs of the legs. Pull your abs in during this exercise to support your low back and work your core!”
How to: Hold the weights at your shoulders with your feet hip-width apart, toes straight, and knees over the second and third toes. Bend your knees and sit back in your heels with elbows driving toward your knees keeping your chest lifted as you breathe in. As you return to standing, breathe out and press your arms overhead and parallel to each other, engaging your core and glutes. Repeat.
Lunges
exercises of Jennifer Lopez: “Lunges are a huge calorie burner and work the muscles of the glutes, hamstrings, quads and calves,” says Mansour. “If a lunge is too much or too advanced, you can do a standing forward or backward leg lift instead. You can also drop the dumbbell and do the lunge without the added weight for a modification.”
How to: Stand up straight with your feet as wide as your hips. Step forward with your right foot, bending at the knee to form a 90-degree angle. Your left knee, when bent, should also be at a 90-degree angle. After holding the lunge for a few seconds, press down through the heel of the right foot and squeeze the right buttock to return to standing. Repeat all steps on the left leg. (Alternate between the right and left leg, performing 10 reps on each side.)
Tricep kickbacks
exercises of Jennifer Lopez: “This exercise targets the back of the arms and just like Lopez, be sure to keep your elbows hugging in toward your sides to really target those triceps,” says Mansour.
How to: Stand with your feet hips-width apart, knees slightly bent. Hold one weight in each hand and let your arms hang down at your sides. Hinge at the hips so that your chest is tilted down toward the ground. Hug your elbows into your sides and pull your elbows up into a row. From here, keep the elbows stationary and extend the forearms back into the tricep kickback. Come back to the row position and then repeat.
Bicep curls
exercises of Jennifer Lopez: “This is one of my favorite arm exercises to build muscle and tone the upper arms!” says Mansour. “I’d advise to keep the elbows tucked in toward your sides rather than letting the elbows move away from the sides to maintain the integrity of the exercise.”
How to: Stand straight with your feet hip-width apart. Holding one dumbbell in each hand, relax your arms so that they hang at the side of your body. Make sure your palms are facing forward. Keep your shoulders back and down, tighten your abs and softly bend your knees. Bend at your elbow and curl the dumbbells up toward your shoulders. Make sure to keep your elbows hugging the sides of your body. Lower both weights back down slowly. Exhale while lifting the weights, and inhale when you lower them down.
Reverse crunch
exercises of Jennifer Lopez: “Instead of hands behind your head and crunching up for an ab crunch, Lopez does a reverse crunch and starts with the knees and legs up then uses her abs to lift her hips, glutes and low back off of the ground for the crunch,” says Mansour. “Straightening the legs as much as possible makes this ab exercise very advanced!”
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