Jennifer Lopez seems immune to the passage of time as she turns 54 today and continues to show off a body that’s more toned than ever. Between her healthy diet and near-daily fitness sessions, Jennifer Lopez puts a lot of effort into maintaining her glowing face and muscular silhouette. Here, Vogue breaks down her workout routine.

Jennifer Lopez’s exercise routine

1. Arms-abs-glutes
To bulk up her muscles, Jennifer Lopez follows a fitness class with, among others, coaches Tracy Anderson, David Kirsch and Dodd Romero. While she puts her whole body to work, the singer admits to focusing mainly on her arms (to fight off the effects of aging), her abs and her glutes. To do so, she chains kickbacks and tricep extensions (with pulleys and resistance bands) in order to tone her upper body. For the abs and glutes, she performs several sumo squats, lunges, lateral lunges and weight machines. For the abs, her preferred exercises include inverted V-planks (30 seconds), side planks (30 seconds), exercise ball planks (30 seconds) and both jack knife and Russian twist sit-ups with weights. Note that these exercises are to be repeated 20 times.

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2. Varied exercises
While she is a great sports fan, Jennifer Lopez still needs to vary her exercises and approaches to training to avoid getting bored and to make sure her body is being worked differently. The singer therefore calls on a number of coaches. Known for his very dynamic method, David Kirsch regularly opts for circuit training. In terms of movements, he likes planks, crunches, press-ups, lunges, burpees, kickboxing and cardio exercises. For Tracy Anderson, gentler exercises are preferred, and she likes to use a lot of weights in her training sessions in order to work the entire silhouette, while still concentrating on the glutes and the thighs.

3. Dancing
An eminent dancer, the American continues to practice this discipline very regularly. She is, after all, a judge on the World of Dance show, proof of her passion if there ever was one. If you needed any more proof of her love of dance, you only need look at the videos she regularly posts on YouTube and Instagram. Evidently, she hasn’t lost any of her talent.

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4. Meditation
Meditation might not be a sport, but it is nevertheless necessary for the singer’s wellbeing. Everyday, for 20 minutes, Jennifer Lopez recenters herself in order to increase her energy.

5. Eating healthfully
A healthy diet is essential for being perfectly in shape for exercise. Jennifer Lopez swears by organic ingredients and pays attention to eating enough proteins so she doesn’t suffer any bouts of fatigue. She once told Hello magazine how she eats proteins first thing in the morning to get her day started on the right footing. At breakfast, she mixes protein powder with yogurt, berries and a touch of honey. Moreover, she always makes sure to keep oleaginous fruits and dried fruits on her in case of cravings. Her typical plate? A protein base (typically meat, either pork or chicken, or fish), with steamed vegetables seasoned with a dash of vinaigrette or a Puerto-Rican sauce. Finally, Jennifer Lopez bans anything that could be bad for her health, swearing off smoking, drinking and caffeine as much as possible.

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Translated by Jack Pownall.