At 48, global music icon Shakira continues to captivate audiences with her unparalleled energy, iconic dance moves, and remarkably toned physique. Far from being an accident of genetics, her enduring fitness, particularly her sculpted abs, is the result of a disciplined and strategic regimen developed by her longtime trainer, Anna Kaiser. Kaiser, founder of AKT, a dance-based cardio fitness brand, has revealed the key dietary and exercise components that keep the “Hips Don’t Lie” singer in peak condition.
The Philosophy Behind Shakira’s Fitness: Consistency and Variety
Shakira’s fitness journey is characterized by consistency and a varied approach to her workouts, training five to six days a week. Anna Kaiser emphasizes a holistic strategy that blends strength training with dynamic, engaging cardio, ensuring that Shakira remains agile, resilient, and ready for demanding performances. This varied routine prevents boredom and continuously challenges her mind and body.
Shakira’s Dynamic Cardio Routine: Dance at its Core
Dance is undeniably a cornerstone of Shakira’s fitness. Her workouts frequently feature dance-cardio, which not only elevates her heart rate but also allows her to practice moves she incorporates into her performances and choreography.
Dance-Cardio for Stamina and Endurance
Kaiser designs a series of dance routines that push Shakira’s endurance and stamina, especially after strength training sessions when her muscles are already fatigued. This approach maximizes the efficacy of her cardio, turning every session into a fun, high-energy experience. While dance-cardio is primary, on particularly busy days, Shakira might use a cardio machine for efficiency.
Low-Impact, Brain-Engaging Cardio
Shakira’s cardio is often low-impact, which is crucial for preventing injury while still providing an effective workout. Kaiser notes that Shakira enjoys involving her brain in her workouts, learning new movements that keep the routine fresh and engaging. This can include activities like walking on a treadmill, cycling, or swimming laps.
Strength Training for a Sculpted Physique
Beyond the high-energy dance, Shakira incorporates strength training to build and maintain lean muscle.
Moderate Weights, High Reps
Her strength sessions typically involve lighter weights, around eight to ten pounds, combined with higher repetitions. This method sculpts muscles without overstraining them and contributes to a lean, toned appearance. Workouts also utilize dumbbells, resistance bands, and bodyweight moves.
Targeted Ab Workouts
To achieve her famous toned abs, Shakira follows a specific six-move core workout designed by Kaiser. These exercises are often performed towards the end of her workouts and are known to challenge every muscle in her core.
Some of these core exercises include:
- 3-Count Crunch with Pilates Ball: This exercise involves lying on a mat with a Pilates ball under the shoulder blades, extending legs in a V-shape, and performing a three-count exhale crunch.
- Lateral Teaser: Sitting on one hip with a Pilates ball between the thighs, this move involves pulling the elbow towards the oblique as knees bend towards the chest.
- Twisted Crunches: Using a Pilates ball behind the lower back, this targets the obliques through twisting movements.
- Standing March with Weighted Crunch: This full-body movement involves standing with weights, reaching arms overhead, and rotating the torso while raising one knee.
Kaiser emphasizes that these are full-body movements that engage the entire core, as the body works as a unit.
Shakira’s Nutrient-Focused Diet Plan
Shakira’s diet plays an equally critical role in her fitness, focusing on nutrient-dense foods to fuel her demanding schedule and support muscle recovery.
Small, Frequent, Protein-Rich Meals
Her trainer stresses the importance of eating small, healthy, and clean meals throughout the day to maintain consistent energy levels and a constant stream of nutrients. Protein intake, especially within 45 minutes after workouts, is crucial for building lean muscle and aiding fat burning.
A typical day’s eating plan for Shakira includes:
- Breakfast: Often an omelette with greens or eggs/avocado with olive oil, tomato, and sea salt, sometimes accompanied by a smoothie with berries, plant protein, and greens.
- Lunch: A salad rich in protein (like fish) and fresh vegetables.
- Afternoon Snack: Nutrient-rich options like fresh soups (artichoke, leek and eggplant, carrot ginger), vegetables, or protein shakes.
- Dinner: A lighter meal consisting of protein and steamed vegetables.
Hydration and Smart Snacking
Coconut water is a staple, especially after intense workouts, to replenish and rehydrate. Shakira generally eats in moderation and, when preparing for major performances, eliminates sugar and dairy. However, her trainer also acknowledges the importance of balance and allowing for occasional treats. All her food is fresh, as she prefers not to rely on supplements.
The Secret to Sustained Success
Shakira’s ability to maintain her incredible physique and boundless energy at 48 is a testament to her dedication, discipline, and the expert guidance of Anna Kaiser. The combination of varied dance-cardio, low-impact strength training with a focus on core work, and a consistently nutrient-rich diet forms the foundation of her fitness success. It’s a routine that emphasizes not just physical appearance, but also stamina, agility, and overall well-being, allowing her to perform injury-free and inspire millions.
