The American singer, songwriter, and actress was born on August 16, 1958; her real name is Madonna Louise Ciccone. She is known as the “Queen of Pop” and is considered one of the most influential figures in popular culture. Her continued reinvention and versatility in music production, songwriting, and visual presentation make her a unique and highly respected icon. Furthermore, she is known for pushing the boundaries of artistic expression in mainstream music while maintaining complete control over all aspects of her career. Several of her works have received both critical acclaim as well as a controversy because of their strong social, political, and sexual themes.
Guinness World Records ranks Madonna as the best-selling female recording artist of all time. Her albums have sold more than 300 million copies worldwide. It has been reported that she is the most successful solo artist in the history of the United States. In Australia, Canada, Italy, Spain, and the United Kingdom, she has the most top-ten singles by a female artist on the Billboard Hot 100 chart and the most number-one singles by a female artist in the Billboard Hot 100 chart. The most successful solo touring artist of all time has earned more than $1.5 billion in revenue from her concert tickets. It was the first time Madonna qualified for admission to the Rock and Roll Hall of Fame in her first year as a member. As the most influential woman in music, VH1 ranked her as the greatest female artist in 2012, and MTV ranked her as the most influential music video artist of all time in 2003 and 2020. According to Rolling Stone magazine, Madonna is also among the 100 Greatest Artists of All Time and 100 Greatest Songwriters of All Time.
In this article, we will learn all that Madonna does in her daily routine to stay fit as a fiddle. She is known to have adopted many fitness trends and always keeps herself up to date with all that is going on in this industry. In the following sections, we would learn all bout her workout routine and her diet plan.
Madonna Body Statistics
- Birth Year: 1958
- Birth Date: August 16
- Height: 5 ft 3½ in or 161 cm
- Weight: 54 kg or 119 pounds
- Breasts: 35 inches
- Waist: 27 inches
- Hips: 33 inches
- Body Measurement: 35-27-33 in or 89-68.5-84 cm
- Dress Size: 8 (US) or 40 (EU)
- Shoe Size: 8 (US) or 38.5 (EU) or 5.5 (UK)
Madonna Workout Routine
Are you ready to strike a pose and get into shape while doing it? He incorporates killer dance moves into workouts at Hard Candy Fitness clubs to let you tone up and have fun while doing it. Craig Smith is Madonna’s trainer and runs her Hard Candy Fitness clubs. Madonna’s personal trainer and coach took a breather from leading her through concert rehearsals to let us know how she works out and eats.
Craig Smith, Madonna’s personal trainer and Creative Director for Hard Candy Fitness, combines challenge and fun when working out. Though it seems simple, the routine is actually quite difficult. This workout routine, which supports the statement that a challenge creates change, can help make your body fitter. Madonna also uses small weights of 2.5 to 5 pounds for her barre training. She does 20 to 30 repetitions of each weight.
Using an energizing warm-up to get his client’s heart rate up, Smith describes his client’s typical workout routine. After she completes upper body exercises like push-ups, planks for up to 80 seconds, and core exercises, she moves on to lower body exercises. In her final exercise, she will concentrate on her thighs and legs by completing some core training, stretching, and meditation.
In terms of workouts, Madonna’s appear to be surprisingly achievable, says Jim Pivarnik, Ph.D., a professor of kinesiology at Michigan State University. Pievarnik tells SELF that Madonna’s mixing up the workouts when she is in the studio is a great idea, and the more variety you can use, the fewer overuse injuries you will sustain. The celebrity trainer believes that Madonna still uses most of her muscles each time she works out but just emphasizes different muscle groups on different days.
The act of alternating is also great for preventing boredom when exercising. Despite this, he advises that you should still work some of the same muscle groups, as this is the only way you’ll work them enough to get results. There’s no difference between punching a bag or using a weight machine, as your body doesn’t know the difference. In his comment to SELF, certified personal trainer and founder of New York City-based PhilanthroFIT gym Doug Sklar explains that while variety is important, repetition is necessary to keep your body adapting and allowing progress.
To maintain a balance—mental and physical—Pivarnik recommends only doing cardio on cardio days and resistance training on off days (during the weeks when you do not do cardio). Are you looking for variety but your budget doesn’t allow as much as Madonna? Sklar suggests changing workouts at least once a week to strike a balance between repetitions that build endurance and mental fatigue that enables you to perform well. Additionally, he suggests that you mix things up by running a different route, changing the order you do your workout, or trying a new dance class every day if you want more variety.
With the lightweight Madonna uses (which are typically found in barre workouts), Pivarnik says they’re great at creating lean muscles without bulking you up. Also, you can grab a heavier set if you wish. As well as lifting heavy (and moving quickly between sets), moving fast between sets counts as cardio. If you can’t perform eight repetitions with the weight you have, your weight is too heavy, according to Sklar. Weights that are too light are those that are easier for you to perform than 12 repetitions.
Pivarnik also notes that Madonna also gets additional cardio workouts in her onstage performances, which means she can get her workout done in only 30 minutes. He says most people only consider one part of the day. She credits “80 percent” of her nutrition regiment to her trainer, who acknowledges as much. (And that’s without taking into account her rockstar genes.) It’s important to keep in mind that adopting Madonna’s workout routine might make you more toned, but you are not going to look like her.
The dancer has always exercised and danced, however, she also revealed, she enjoys surprising her body with different exercises. Additionally, she liked shocking her friends during her sessions. According to the singer of “Vogue”, she tests them to see if they can withstand the pressure.
In some cases, they throw up after going to the bathroom. As a result of her Hard Candy Fitness centers, which are named after her 2008 album, Madonna started testing everybody in 2010. There are currently seven locations worldwide where she operates. Despite her busy schedule, the singer is happy to share her workouts with everyone. Her favorite part of working out with others is to get in a sweat room together.
Ashtanga yoga has been part of Madonna’s fitness repertoire since 1996. During this Indian-based method, you move rapidly between body-balancing sequences that become more difficult as you progress. Among the many types of yoga, Ashtanga is the most physically arduous, according to Madonna. It’s almost like dancing. There are three Ashtanga series per day. Each series lasts 90 minutes to three hours. She does this exercise six days a week, which is her go-to exercise today.
Madonna sees yoga as a metaphor for life. Take it slowly, she explained. There’s no point in rushing. It’s impossible to jump to the next position. It’s very humiliating to be placed in these situations, but you can’t judge yourself for them. It is just a case of taking a deep breath and letting go. Your mind, body, and soul are all challenged.
Madonna uses a variety of different workout methods, including pilates and dance, yoga, resistance training, circuit training, interval training, martial arts, barre workouts, athletic conditioning, and aerobic exercises.
Here is Madonna’s workout routine:
The Madonna butt workout can be most beneficial when done twice a day, after waking up and before bedtime.
Here are the four exercises for the Madonna Butt Workout:
|Shanghai Surprise||1 (on each leg)||45|
|Bubble Butt||1 (on each leg)||50|
|Side V||1 (on each leg)||40|
|V||1 (on each leg)||50|
Hard Candy Workout
Hard Candy workouts are routines Madonna does at her gym, Hard Candy Fitness, which she owns. But you can try this workout anywhere you have a chair so long as you focus on your abs and legs.
Here are the eight exercises for Madonna’s Hard Candy Workout:
|Lunge Back with Side Kick||1 (on each leg)||32|
|Easy Side Sit Ups||1 (on each leg)||24|
|Toes Down Heel Up||1 (on each leg)||32|
|Knee Plank||1 (on each leg)||32|
|Swivel Hips||1 (on each leg)||24|
|Single-Leg Bridge Up||1 (on each leg)||24|
|Twist Dips||1 (on each leg)||24|
|Half Pike with Tap||1 (on each leg)||24|
That was all about the workout routine that Madonna follows throughout the week. As you can clearly see, she picks some really smart moves for herself which keeps her really fit. She is not someone who would complicate her fitness routine. The next section would talk about some of the tips and tricks that she shares with her fans.
Madonna Workout Tips and Tricks
In this section, we would talk about the fitness tips that Madonna likes to share with her fans and followers. She incorporated these tips and tricks so that she could get the best results out of her workout routine. It is a huge part of her fitness routine and hence, we have taken notes for it. Read ahead some of the following:
The star told People, “I wasn’t born with Gisele Bündchen’s body.” Therefore, you need to earn it. Madonna trained in the gym six days a week – circuit training, aerobics, dance, interval training, ballet, and Pilates, as well as toe-to-toe jogging. There is no doubt that Madonna is a diva. She indeed has millions of fans who would kill to have toned muscles and sculpted features like her. In any case, following her footprints is neither possible nor advisable. Find out how you can achieve a body carved like Madonna with some of these healthy tips.
Different kinds of workouts
Burning calories during exercise is a necessity. Each week, dedicate five days to three different kinds of exercise. Two days of strength training, two days of cardio training and one day of yoga are recommended. Diversification in workouts will prevent your body from hitting a plateau and allow you to keep losing weight.
A diet that complements the workouts
You need to follow a diet that complements your workouts. You should ensure you eat healthy and balanced meals. The following foods should be included in your daily diet: fruits, vegetables, nuts, seeds, grains, etc. You must consume a high number of calories to stay energized while doing intensive physical activities.
The desire to eat and the appetite to eat are physiological phenomena. Avoid suppressing them, because the more you curb them, the more you will let them rule over your mind and body. Get some rest and give your body a few cheat days every week. You can eat whatever you want on these two days without feeling guilty.
Have a adequate sleepThe most important ingredient to Madonna’s beauty is her adequate sleep. She doesn’t compromise on her sleeping hours despite having a hectic schedule. I’m sure that you and I will be able to use her time from our busy schedule when she has the opportunity.
Lifelong PracticeHer Catholic school was filled with monkey bars and Madonna was always soaring from them and doing flips. She took ballet classes in college and received a dance scholarship.
Hard CoreA Hard Candy Fitness Center was established by Madonna in 2010 to commemorate her 2008 album. Currently, she has 7 locations around the world.
Channel Your Inner YoginiAlthough she did a great deal of exercise dancing on stage, Madonna began Ashtanga yoga in 1996 and never stopped.
Daily DoseIn addition to exercising for 30 minutes each day, Madonna exercises for 60 minutes each week. Her daily routine is different every day. A circuit training session incorporating interval training, resistance training, and a variety of exercises including martial arts, boxing, or yoga.
Take Ashtanga to the next levelMadonna is a regular yoga practitioner, usually practicing six days a week. Yoga sessions can last anywhere between 90 minutes to 3 hours because Ashtanga is a very intense, dance-like form of yoga.
The Roots of Her TracyTracy Anderson was a favorite of Madonna, just as he was of Gwyneth Paltrow. Trainer Tracy worked out Madonna’s body in a unique dancing-toning style, and she accompanied the singer around the world as part of her training regimen. You can still try out Tracy Anderson’s workout here even though Madonna split up with him over a few years ago. The singer is currently undergoing training with dance instructor Nicole Winhoffer.
A cross-trainer like Madonna appreciates the importance of it. Her London routine involves cycling to the gym for cardio and to start her day off with a good heartbeat
On the Barre
Madonna has been all about barre fitness in recent years. She recently worked with trainer Sadie Lincoln, founder of barre3, a workout that combines ballet, yoga, and Pilates elements. Have you always wanted to have the muscles and legs of Madonna? Take a look at our 10-minute barre3 workout video featuring Sadie.
Fitness FavesMadonna is not a one-trick pony – she’s tried it all when it comes to fitness. Since she and her husband have owned Hard Candy gyms since the 1980s, she has offered “Addicted To Sweat” dance-department classes. She has been running since the 1980s. Not only that, but she keeps calm and collected by regularly practicing yoga, both on and off stage. Since then, she says it has helped her to be less aggressive, wild, and unpredictable in the past.
Rocking The Super BowlThe football players were not the only ones who trained hard before the big day. For the Super Bowl halftime show, Madonna’s dance and workout routines were extremely strenuous and she pulled a hamstring! Maintaining her sanity is the most challenging thing she has ever done. She has never worked so hard, been so scrupulous, detailed-oriented, or freaked so much.
Light WeightsTo create a muscular appearance without gaining mass, Madonna uses very light weights, not more than 2.5 pounds, when she exercises.
That was all about the tips and tricks that Madonna has to give away to her fans and followers so that they can be inspired for her. However, she does tell them about the uniqueness of the individual body and one must be working according to it. In the next section, however, we will discuss the diet plan that she has.
Madonna Diet Plan
Madonna attributes her toned body to eating a strict but relatively simple diet. In her 60+ years, Madonna is in incredible shape, and though she might eat unicorn horn if that was her fancy, she usually eats quite simply. As part of her macrobiotic diet, she eats seasonal foods including vegetables, beans, nuts, seeds, fish, whole grains, and fruit, and avoids meat, dairy, and sugar. She drinks coconut water loaded with vitamins, as well as teas like ginger and Yerba Mate that provide health benefits.
For optimal health and prevention of disease, she is on a macrobiotic diet. Among the items on the list are whole grains like quinoa, organic vegetables, beans, nuts, seeds, fresh produce, fish, and seasonal fruits. Her diet also excludes meat, dairy products, and sweets. In essence, Madonna follows a diet known as the macrobiotic diet. Macrobiotics means a way of living long and well. Traditional cultures that lived long drew on Oriental and Japanese folk medicine to establish their own system of holistic health.
An important part of a Macrobiotic diet is whole foods like brown rice. There emerged a few creative and brilliant teachers in the 20th century, such as the Kushis (who immigrated to the United States from Japan) who distilled the wide-ranging ideas and adapted them for modern, urban, and industrialized life.
In Michio Kushi’s book, Macrobiotics focus on locally grown whole grains, legumes, vegetables, seaweed, fermented soy products, and fruit, combined into meals that reflect the concept of balance (also called yin and yang). Dietary recommendations include whole grains, including brown rice, and products made from whole grains, like buckwheat pasta (soba). Additional to the above, a variety of prepared and raw vegetables, beans, bean products, such as tofu, tempeh, and miso; natural seasonings, fish, nuts, seeds, as well as mild (non-stimulating) beverages.
She describes her typical dinner as fish, some kind of grain, cooked vegetables, [and] salad, in an interview with CNN’s Larry King. This is a simple but tasty recipe. As a dessert, When she is sneaking and she is feeling decadent, she eats toast with strawberry jam, King said. Madonna has chosen to follow a macrobiotic lifestyle, and it certainly seems to be working for her.
The combination of coconut water and water helps her keep hydrated and electrolyte balanced. Early in the morning, she guzzles cold-pressed juices such as watermelon. Additionally, she drinks ginger tea and yerba mate to increase her antioxidant intake and maintain her health. A snack of nuts and organic protein bars is eaten three times per day by her. But the biggest surprise in her routine is that most of the time she eats gummy bears for vitamin B12, which is vital for women.
This cancer-battling plant, which lives in freshwater, contains nutrients and enzymes that are known to boost health. Madonna eats a lot of fish in her diet as well. The consumption of meat and dairy products isn’t aligned with her nutritional goals for healthy digestion and strong immunity.
As a way to wash it all down, she drinks ginger tea (which helps improve blood flow and airflow), yerba tea (which naturally enhances alertness), and coconut water. A mineral-rich natural fluid containing electrolytes is helping to replenish her body after a strenuous workout. It was eight years ago that Madonna invested $1.5 million in Vita Coco, a coconut water company. This investment truly redefined what it meant to “invest” in your health. This company has now reached $1 billion in revenue.
While Madonna’s well-being depends on many factors, she may be best served by avoiding self-doubt. “I’ve been popular and unpopular, successful and unsuccessful, loved and loathed, and I know how meaningless it all is,” she said. Because of this, she is free to take whatever risk she wants.
It’s all about eating to refuel, Madonna’s trainer says on the Madonna Diet. Her food intake at concerts and shows helps her increase her performance energy. To reduce her load, Madonna switches to green vegetables like spinach. Because of her increased importance on everything nutritional and healthy, she has lived to be a living legend until this day.
What’s Madonna eating these days?
There is no one healthy meal that Madonna sticks to. A full nutritious meal that includes organic protein, carbohydrates, fruits, and veggies is one of her favorite meals. She likes everything from an organic cold-pressed juice to a hearty salad to a fresh organic cold-pressed juice.
Here is a sample meal plan that Madonna follows:
Breakfast – Madonna likes to have steamed brown rice, whole wheat berries, rolled oats, millet, etc. in her breakfast.
Dinner – Madonna prefers having quinoa, buckwheat, soy, green beans, grilled fish, etc. in her dinner
What to Eat
Here is a list of food items that Madonna likes to add to her daily diet plan
- In-season Foods
- Whole Grains
- Rice Pasta
- Coconut Water
- Yerba Mate
- Ginger Tea
What to Avoid
Here is a list of food items that she prefers to avoid in her daily meal plan.
- Refined Sugar
- Refined Flour
- Processed Food
- Junk Food
- Artificial Sweeteners
- Chemical Ingredients
- Foods That Are Out of Season
That was all about the diet plan that Madonna follows. She makes sure to eat as healthy as possible. She is not someone who would give into fad diets and tries to keep herself naturally healthy by incorporating loads of healthy foods. She also includes some tricks in her diet which we will discuss in the followings section.
Madonna Diet Tips
In this section, we will bring up all the tips and tricks that Madonna follows in her daily routine. She says that it might not work for all, but we are keeping positive! Thus in this section, we will read more about what makes Madonna stay in top condition. Following a diet is fine but sticking to it more complicated. Hence, take a look:
Optimally preventing and treating disease is the goal of macrobiotics. There are many ways to consume macrobiotic food, but Madonna’s diet is very simple: she emphasizes eating whole, organic, in-season foods that are locally produced.
Don’t forget to eat your vitamins
The singer ensures that everything she consumes is nutrient-rich. Her diet does not include empty-calorie foods.
It Matters How Much Water There Is
The vitamins she consumes must also come from her drinks. Apart from water, she drinks coconut water which is a good source of electrolytes, and ginger tea, which has antioxidants and anti-cancer benefits.
Favorite healthy foods
It’s easy for Madonna to enjoy her favorite foods whenever she wants. Caviar and Toro tartare (raw tuna) are two of her favorite dishes.
She eats a macrobiotic diet
A macrobiotic diet is based on a traditional Japanese food culture that emphasizes consuming organic foods that have been grown without any artificial chemicals. In the diet are foods such as wheat, rice, soybeans, and vegetables. Fish and dairy products can also be consumed, provided that they have been grown and harvested without the use of any chemicals or artificial processing. This diet is largely vegetarian, and it excludes substantial amounts of animal fats and processed foods, so it might improve heart health.
Throughout the day, she consumes six very small meals
Taking six small meals throughout the day is beneficial to Madonna, particularly with her intense workout schedule. Her trainer Smith told her that Madonna eats six small meals a day. A diet of six small meals a day can contribute to boosting metabolism and keeping you energized all day.
Her favorite hydration method is coconut water
The material girl invested $1.5 million in Vita Coco in 2010, which is now valued at $1 billion, which was an excellent investment. It has been found that coconut water has several health benefits as well as being a great beverage to stay hydrated. In addition, coconut water is an excellent source of fiber and vitamin C – both of which can protect you against disease and promote longevity.
That was all about the diet tips that Madonna has to offer which makes her stick to her diet plan. Madonna is also huge on supplements in the cases when she feels that she is unable to get all the needed macros or micros in her diet through normal food. Thus in the next section, we will discuss the supplements that she has.
Madonna Nutrition and Supplements
In this section, we will talk about the supplement requirements that Madonna has. She makes sure to take some of the supplements on a very regular basis for keeping herself healthy and youthful. She also has quite a hectic routine so she makes sure that she is not skipping on any nutrients. In this section, we will list out all of her supplements. Take a look:
There are many phytonutrients in ginger that fight cancer. She makes her own herbal beverage based on this healthy herb. Ginger tea is a favorite of Madonna because it helps digestion and blood circulation. It also boosts immunity and has cancer-fighting phytonutrients.
With yerba mate, you get the benefits of coffee, tea, and chocolate in one drink. To keep her energy levels high and her mind sharp, Madonna drinks this high-caffeine herbal tea. In addition to yerba mate, Madonna also consumes this superfood. In addition to being high in nutrients and enzymes, it is also rich in fiber and detoxifies. Cholesterol levels are regulated, antioxidant properties are present, digestion is improved, and energy is boosted.
Organic Protein Bars
During her active lifestyle, Madonna takes protein bars twice or three times a day to get protein, nutrients, and fiber.
Madonna loves to take nutritional supplements that contain phycocyanin as a preventative for diseases. Her favorite food is spirulina, which has high levels of protein and vitamins that help fight inflammation and restore damaged cells caused by free radicals.
It is said Madonna regularly consumes Kombu, a type of seaweed loaded with minerals and vitamins, to maintain optimal health. Madonna consumes a lot of foods from the sea, including kombu, or seaweed. In addition to its digestive benefits, kombu has cancer-prevention properties as well.
Omega 3 Fatty Acids
The fish Madonna consumes in her diet provides her with essential fatty acids. Those who cannot eat seafood due to allergies or dislike the substance can still take fish oil supplements and benefit from their health benefits. While Madonna takes omega-3 fatty acids in their entire form from fish, if you don’t eat much seafood, supplementing with this anti-inflammatory and brain-enhancing nutrient is a good idea as well.
It’s no secret that Madonna drinks coconut water a lot. Her investment in the company Vita Coco is proof of her dedication to the company. It can even bring relief from migraines. Coconut water controls blood sugar and blood pressure, curbs appetite, aids digestion, and helps with digestion.