True to form, Beyoncé has delivered an unparalleled ode to Michelle Obama's "Let's Move" health initiative. As a tribute to the campaign's fifth anniversary, Bey posted one of her signature time-lapse Instagram videos showing off some considerable workout chops—and, better yet, a play-by-play of her go-to moves.
Since we'd go to any lengths to look like the Queen, we asked fitness trainer and master sports nutritionist Natalie Jill (opens in new tab) to break down the routine.
A post shared by Beyoncé (@beyonce) (opens in new tab)
A photo posted by on
The Core: Standing Side Crunches
The secret to saying goodbye to that muffin top? Tone those obliques and combine it with proper nutrition. Start with feet shoulder width apart, core tight, glutes tight, then bring your knee up to meet your elbow. Start with 10 each side, but work your way up until you feel the burn.
The Core: Full Body Sit-Up With Medicine Ball
This is a tough exercise and will really get you a strong core and a flat stomach. If you are a beginner, you can skip the medicine ball, or use something lighter in weight. Stretch your arms out over your head to get full extension and make the body as long as possible, then bring your arms up, while simultaneously bringing your knees up and feet in. As you get more advanced, never let your feet touch the ground and up the weight of the medicine ball.
The Arms: Weighted Alternating Dumbell Punches
Start with feet staggered. Whichever foot is forward, make two jabs with that arm, then a punch with the opposite arm. Make sure you rotate those hips on the punch. Remember: Jab-jab-PUNCH! Make sure you keep your core tight, stretch your body tall, and get those shoulders back after the punch. You don't want to stay rounded and forward—get extended, girl. Do 10 reps of jab-jab-PUNCH with left foot forward, then do 10 reps with right foot forward. Just remember, whichever foot is forward, that's the arm you are jabbing with.
The Butt: Explosive Lateral Bench Hops
This is a great exercise for those glutes, and to get that booty that Bey is famous for. Keep your core tight the entire time. Start with one foot on a bench, and explosively jump and switch legs. Not only is it great for that booty, but it also conditions your lungs and cardiovascular system. Get that blood pumping with 20 hops (10 each side), and if you are more advanced, challenge yourself and see how many you can do in 30 or even 60 seconds.
The Legs: Forward Lunges
Stand up tall with hands on your hips keeping your shoulders back. Then, step forward so that when fully extended your knee is in line over your heel, then spring back up! Beyonce is seen doing one leg at a time and then switching, but she's definitely had her practice. Start with 10 on one leg, then switch sides.
Hey, if it's good enough for the Queen...
You should also check out:
How to Work Out While You're Binge-Watching Netflix (opens in new tab)
How to Work Out While You're Getting Ready for Work (opens in new tab)
The Year of the Butt: How to Get What They've Got (opens in new tab)
Lauren is the former beauty editor at Marie Claire. She love to while away the hours at coffee shops, hunt for vintage clothes, and bask in the rough-and-tumble beauty of NYC. She firmly believes that solitude can be a luxury if you’ve got the right soundtrack—that being the Rolling Stones, of course.
An 'American Idol' Contestant Called Out Katy Perry for "Mom-Shaming" Her
She was really upset by the comment.
By Iris Goldsztajn
Kim Kardashian's Hairstylist Chris Appleton Swears This $35 Product Creates "Thicker" Hair
The celebrity hairstylist and ColorWow Creative Director on being a coffee snob, workout sessions, and why he wants to be Brad Pitt when he's older.
By Samantha Holender
Will Prince Harry and Meghan Markle Attend the Coronation? What We Know at This Stage
Talk about a cliffhanger.
By Iris Goldsztajn
Senator Klobuchar: "Early Detection Saves Lives. It Saved Mine"
Senator and breast cancer survivor Amy Klobuchar is encouraging women not to put off preventative care any longer.
By Senator Amy Klobuchar
How Being a Plus-Size Nude Model Made Me Finally Love My Body
I'm plus size, but after I decided to pose nude for photos, I suddenly felt more body positive.
By Kelly Burch
I'm an Egg Donor. Why Was It So Difficult for Me to Tell People That?
Much like abortion, surrogacy, and IVF, becoming an egg donor was a reproductive choice that felt unfit for society’s standards of womanhood.
By Lauryn Chamberlain
The 20 Best Probiotics to Keep Your Gut in Check
Gut health = wealth.
By Julia Marzovilla
Simone Biles Is Out of the Team Final at the Tokyo Olympics
She withdrew from the event due to a medical issue, according to USA Gymnastics.
By Rachel Epstein
The Truth About Thigh Gaps
We're going to need you to stop right there.
By Kenny Thapoung
3 Women On What It’s Like Living With An “Invisible” Condition
Despite having no outward signs, they can be brutal on the body and the mind. Here’s how each woman deals with having illnesses others often don’t understand.
By Emily Shiffer
The High Price of Living With Chronic Pain
Three women open up about how their conditions impact their bodies—and their wallets.
By Alice Oglethorpe