Despite being a mom, Britney Spears is in great shape. This hasn’t always been the case and Britney, like so many of us, has battled with her weight over the years. However, and coinciding with a resurgence in popularity, Britney Spears is looking better than ever!
Principles of the Britney Spears Workout Routine
Britney works with a trainer who has her doing a variety of different workouts through the week to prevent boredom and ensure no muscle and no aspect of her fitness is left untested. These workouts are unconventional, effective and, above all, designed to be fun.
As well as working hard to burn off fat, Britney Spears’ workout is designed to improve her muscular endurance for her strenuous stage shows and energetic dancing routines while ensuring that her knees, an injury problem area for Spears, remain strong and healthy.
Because Britney Spears is often on the road, her workouts are often very low-tech so that they can be performed whenever she finds herself while on tour or away from home working.
Britney Spears’ workout revolves around twice-a-week 90-minute yoga sessions, three cardio workouts a week lasting 40 to 60 minutes and some very intense HIIT (high Intensity Interval Training) to torch fat, sculpt muscle and give Britney her famous bikini body.
Britney Spears Workout – Four B’s
One of Britney’s signature workouts is called the four Bs. The four Bs are four different exercises that can be done individually or as a circuit.
1. Basketball jump shots against a wall.
This exercise will work your legs and arms simultaneously while driving up your heart rate and burning lots of calories. Make it more intense by using a 3-5lb medicine ball instead of a basket ball but be careful of your nails! Do 20-reps of this awesome exercise.
2. Backwards walking on an inclined treadmill
Crank up the incline on a treadmill and set the speed to 2.0 mph. Walk backwards for 60-seconds and then (carefully!) turn around and walk forwards for a minute to recover. This is an effective thigh exercise and also works your heart and lungs while elevating your metabolism. Continue alternating between backwards and forwards walking for 10 to 20-minutes.
3. Balancing on one leg medicine ball slams
This core, balance and upper body exercise is not just effective – it’s fun too and makes for a great stress buster. Stand on one leg and raise your medicine ball above your head. Without losing your balance, hurl the medicine ball down at the floor around two-feet in front of your toes. Catch the ball as it bounces up and repeat. Do 10 to 20-repetitions per leg.
4. Bicycle crunch on a mat
This abs blaster requires no equipment and can be performed just about anywhere. Lie on your back with your legs straight and your hands lightly touching your temples. Lift your legs six-inches off the floor. Keeping your right leg straight, bend your left knee and crunch your abs to lift your head and shoulders off the ground. Twist your right elbow to your left knee. Lie back down and extend your leg but don’t let your feet touch the floor. Do the same movement but this time raise your opposite leg and touch it with your left elbow. Keep on alternating sides until you have completed 20-repetitions in total.
Britney Spears Diet Plan
Britney Spears was a bit of a fast food addict in the past but no more. Gone are the burgers and fried chicken and, in their place, Britney eats a high protein, low carb, moderate fat diet designed to give her lots of energy for her workouts and shows while ensuring the doesn’t gain any fat. To maintain her amazing figure, Britney limits herself to around 1200 calories per day.
To help her control her calorific intake precisely, Britney consumes a high protein smoothie for breakfast and lunch but then eats a nutritious meal of protein and vegetables plus some healthy fats in the evening.
Dinner could be something like steamed fish, broccoli and olive oil or grilled chicken, salad and macadamia nut oil with some brown rice on the side albeit a small portion only. Britney is also a fan of avocados which contain lots of healthy monounsaturated fats and age-defying vitamin E which are good for your heart, skin, nails and hair.
By limiting her carbohydrate intake and eating more protein, Britney primes her body for fat burning and all but switches off her body’s ability to store fat.
To further save calories, Britney recommends that you ditch the cappuccinos and stick with black coffee instead, avoid alcohol and steer away from refined and sugary food.
Because of her very active lifestyle, Britney Spears make sure she consumes plenty of plain water to keep her hydrated and flush out toxins – something she says helps her skin in top condition.
Despite being a full time mom and pop superstar, Britney Spears has managed to regain her health, fitness and figure and has literally rolled back the clock; she looks better now than when she came onto the music scene in 1997. If Britney can do it, so can you – all you have to do is follow the lyrics of one of her more recent songs – Work B***h!