When it comes to fitness and maintaining a toned physique, Jennifer Lopez is often regarded as a role model.

The multitalented artist has been a fitness enthusiast for years and actively incorporates various exercises into her routine to achieve her signature sculpted abs and shapely legs. In this article, we will explore Jennifer Lopez’s go-to exercises for a stronger core and leaner legs. Incorporating these workouts into your own routine can help you work towards a fit and toned physique just like JLo.

1. Plank Variations

The plank is a staple exercise in Jennifer Lopez’s fitness regimen. It engages multiple muscle groups simultaneously, including the core, legs, and upper body. JLo often incorporates plank variations to challenge her core muscles further.

Side Plank: Start by lying on one side with your legs extended and stacked on top of each other. Place your forearm on the ground directly under your shoulder, making sure your elbow is in line with your shoulder.

Engage your core and lift your hips off the ground, creating a straight line from head to toe. Hold the position for 30-60 seconds and repeat on the other side.

Plank with Leg Lift: Begin in a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and lift one leg off the ground, keeping it straight and parallel to the floor.

Hold for a few seconds, then lower the leg. Alternate between legs for 10-15 repetitions on each side.

2. Pilates

Pilates is another favorite exercise of Jennifer Lopez when it comes to strengthening her core and toning her legs. Pilates focuses on controlled movements and engages the abdominal muscles deeply.

Pilates Leg Circles: Lie on your back with your legs extended. Lift one leg toward the ceiling, keeping it straight. Circle the leg clockwise for 8-10 repetitions, then switch to counterclockwise circles. Repeat with the other leg.

Single-Leg Teaser: Start by lying on your back with your right knee bent and foot flat on the floor. Extend your left leg straight out at a 45-degree angle.

Lift your upper body off the ground and reach your arms forward, parallel to your legs. Hold for a few seconds, then lower back down. Switch legs and repeat for 10-15 repetitions on each side.

3. Squats

Building strong and lean legs is a priority for Jennifer Lopez. Squats are a go-to exercise for targeting the lower body, particularly the quadriceps, hamstrings, and glutes.

Basic Squat: Stand with your feet hip-width apart and toes slightly turned out. Engage your core and keep your chest lifted as you bend your knees and lower your hips back and down as if sitting into an invisible chair.

Go as low as your flexibility allows without lifting your heels off the ground. Push through your heels to return to the starting position. Repeat for 12-15 reps.

Jump Squat: Begin in a squat position with your feet shoulder-width apart. Lower into a squat, then explosively jump up, extending your arms above your head. Land softly back into the squat position and repeat for 10-12 repetitions.

4. Lunges

Lunges are an excellent exercise for toning the legs, specifically the quadriceps, hamstrings, and glutes. They also help improve balance and stability.

Forward Lunge: Stand with your feet hip-width apart and hands on your hips. Take a step forward with your right foot and lower your body into a lunge position until both knees form 90-degree angles.

Push through your right heel to return to the starting position. Repeat on the other side. Complete 10-12 reps on each leg.

Walking Lunge: Start by performing a forward lunge with your right leg. Instead of returning to the starting position, step your left foot forward into a lunge position. Continue alternating legs while moving forward.

Aim for 10-12 lunges on each leg.

5. Bicycle Crunches

Bicycle crunches are a favorite exercise for Jennifer Lopez to target the abs and obliques. They engage multiple muscles in the core and help sculpt a defined midsection.

Start: Lie flat on your back and place your hands behind your head, elbows wide. Lift your legs and bend your knees at a 90-degree angle.

Execution: Lift one shoulder off the ground while simultaneously rotating your trunk, bringing your right elbow towards your left knee. Straighten the right leg and extend the left leg out.

Repeat on the other side, bringing your left elbow towards your right knee. Continue alternating sides in a fluid motion for 10-15 repetitions on each side.

6. Deadlifts

Deadlifts are a compound exercise that not only targets the legs but also engages the muscles in the lower back and glutes. Jennifer Lopez includes deadlift variations in her workouts to build overall strength.

Romanian Deadlift: Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell or dumbbells in front of your thighs with an overhand grip.

Keeping your back straight, hinge at your hips and lower the weights towards the ground while maintaining a slight bend in your knees. Go as low as your flexibility allows while feeling a stretch in your hamstrings. Engage your glutes and hamstrings to return to the starting position. Repeat for 10-12 reps.

Sumo Deadlift: Assume a wide stance with your toes pointed slightly outwards. Hold a barbell or dumbbells with both hands, gripping just outside your legs.

Hinge at your hips while keeping your back straight and lower the weights down your legs until you feel a stretch in your inner thighs. Push through your heels and engage your glutes and inner thigh muscles to return to the starting position. Complete 10-12 reps.

7. High-Intensity Cardio

In addition to strength training, Jennifer Lopez emphasizes high-intensity cardio workouts to burn calories and keep her overall body fat low.

Interval Running: Incorporate interval running into your cardio routine by alternating between sprinting and jogging or walking. Start with a warm-up jog for 5 minutes, then sprint at your highest intensity for 30 seconds.

Follow with a 1-minute recovery jog or walk. Repeat this pattern for a total of 10-15 intervals.

Jumping Rope: Jumping rope is a fantastic cardio exercise that can be done anywhere. Start with a moderate pace and gradually increase your speed.

Aim for 10 minutes of continuous jumping, or break it down into intervals of 30-60 seconds with short rests in between.

8. Hip Thrusts

Hip thrusts are a great exercise for targeting the glute muscles, which is essential for achieving a well-rounded lower body like Jennifer Lopez.

Start: Sit on the ground with your back against a bench, knees bent, and feet planted on the floor. Position a barbell over your hips and hold it with a shoulder-width overhand grip.

Execution: Thrust your hips upwards, driving through your heels, until your thighs and torso are parallel to the ground. Squeeze your glutes at the top and hold the position for 1-2 seconds.

Lower your hips back down and repeat for 10-12 repetitions.

9. Side Leg Lifts

Side leg lifts target the outer thighs and hips, helping to create a more defined and sculpted leg line.

Start: Lie on your side with your legs extended and stacked on top of each other. Rest your head on your lower arm and place your upper hand on the floor for stability.

Execution: Lift the top leg as high as you comfortably can, then lower it back down without touching the bottom leg. Aim for controlled, fluid movements. Complete 12-15 reps on each side.

10. Stair Climbing

Last but not least, Jennifer Lopez incorporates stair climbing into her routine to engage the leg muscles, increase cardiovascular endurance, and burn calories.

Stair Climbing: Whether it’s using a StairMaster machine or opting for natural stairs, stair climbing can be an intense workout.

Aim for 15-20 minutes of continuous stair climbing or break it down into intervals where you climb as quickly as possible for 1 minute, then recover for 30 seconds.

By incorporating Jennifer Lopez’s go-to exercises into your routine, you can work towards building a stronger core and leaner legs. Remember to start at your own fitness level and gradually increase the intensity and duration of each exercise.

Consistency, along with a balanced diet, will play a key role in achieving your fitness goals and embracing a healthier lifestyle.