As pop superstar Dua Lipa celebrates her 29th birthday today, August 22nd, fans worldwide continue to marvel not just at her chart-topping hits but also at her undeniably strong and sculpted physique, particularly those signature washboard abs. How does the “Levitating” singer maintain such an impressive core amidst a demanding schedule of global tours and recording sessions? It’s a blend of high-intensity workouts, diverse training methods, and a balanced approach to nutrition.
The Foundation: Early Morning Workouts and HIIT
Dua Lipa is a proponent of starting her day with exercise, emphasizing that “getting physical really starts my day off right.” This commitment to early morning sessions helps set a positive tone for her busy days. When time is limited, which is often the case for a global artist, her go-to is a 15-minute High-Intensity Interval Training (HIIT) session. She describes these quick bursts as “so quick, it’s over before it’s even started!”
Her HIIT routine typically includes dynamic, heart-rate-raising exercises such as mountain climbers, jumping jacks, and burpees. These movements are effective for burning calories and engaging multiple muscle groups efficiently.
Sculpting the Core: Focused Abdominal Training
It’s no secret that Dua Lipa’s abs are a standout feature, and her workouts heavily reflect this. She incorporates a variety of core-focused exercises to keep her midsection toned.
Key Abdominal Exercises:
- Crunches (variations): Dua Lipa has mentioned using “a variation of crunches” to keep her tummy toned, including bicycle crunches.
- Leg Raises: Another staple in her core routine.
- Planks: Though she admits they are “almost certainly my least favourite!”, she recognizes their effectiveness.
- Other Core-Focused Movements: Some workout routines inspired by her training also suggest exercises like plank passes, plank drags, single-arm dead bugs, oblique crunch toe taps, straight leg dead bugs, torso twists, ab curls, toe touches, and double leg knee tucks.
These exercises target different parts of the abdominal muscles, contributing to a well-defined and strong core.
Beyond the Abs: Diverse Training for Full-Body Fitness
While core strength is a focus, Dua Lipa’s overall fitness regimen is diverse, ensuring a full-body workout and preventing boredom.
Variety is Key:
- Boxing: This is a particular favorite for Dua Lipa, offering not just a full-body workout but also a great stress reliever. She credits boxing with putting her “in the best shape ever.”
- Yoga and Pilates: When her schedule allows more time, she enjoys incorporating these practices, which enhance flexibility, strength, and mental well-being.
- Spinning: Another cardio option she mixes into her routine.
- Hill Sprints: Her former personal trainer, Peter MacIver (PMAC), revealed that their sessions included “hill-sprints for a staggering 20 minutes at a time.” This intense cardio builds stamina and leg strength.
- Working with Friends: To stay motivated, Dua often trains with friends, sometimes taking Zoom workout classes or having her best friend train her on lazier days.
The Role of Nutrition in Maintaining Her Physique
Dua Lipa’s impressive physique isn’t solely the result of her intense workouts; her diet plays a crucial supporting role. She focuses on healthy, whole foods and maintains a balanced approach.
Dua Lipa’s Diet Principles:
- Whole Foods Focus: She prioritizes eating healthy, whole foods as much as possible.
- Breakfast: Typically includes eggs or fruit, sometimes with cashew butter and a banana before workouts for energy.
- Lunch: Often a chicken salad packed with vegetables and a cold juice.
- Dinner: Usually features more fresh vegetables and salad with fish, though sometimes steak.
- Hydration: While not explicitly detailed, staying hydrated is a given for such an active lifestyle.
- Treats in Moderation: Dua Lipa doesn’t completely deprive herself. She allows for “naughty treats” but tries to limit them to less busy days to avoid a “food coma.” This balanced approach makes her diet sustainable. She also enjoys cooking and planning holidays around restaurant visits, showing her love for food.
On tour, her nutrition becomes even more stringent, with an emphasis on high protein meals like steak and vegetables, and temporarily cutting out things like hot sauce and alcohol to maintain vocal and physical stamina for performances. She even practices singing during dance rehearsals to ensure her voice remains strong.
A Holistic Approach to Fitness
Dua Lipa’s journey to maintaining her washboard abs and overall fitness is a testament to consistency, variety, and a mindful approach to both exercise and diet. By integrating intense, core-focused workouts with diverse cardio and strength training, coupled with a balanced and whole-food-rich diet, she sets an inspiring example for achieving and sustaining peak physical condition, especially while navigating a demanding career. Happy Birthday, Dua Lipa, and here’s to many more years of health, happiness, and incredible music!
