Three Exercises from Madonna’s Trainer
We’re pleased to present a workout routine from Seidi Lincoln, who works with Madonna. She has created an effective training program for the singer that combines elements of yoga, Pilates, and ballet technique.
Article Contents:
it is recommended to perform each exercise 12–15 times twice a week. For your workouts, you will need 2–2.5 kg dumbbells, a Pilates ball, a ballet barre, or a substitute such as a wall bar or other support.
Deadlift
Strengthens the muscles of the arms, inner thighs, and core.
Kneel down and place a Pilates ball between your knees, squeezing it tightly. Hold 2–2.5 kg dumbbells in each hand. Bend your elbows to a 90° angle and raise your arms in front of you. Pull the weights toward your ribs while leaning forward, as shown in the illustration. Hold this position for one count, then slowly return to the starting position and repeat the exercise.
Tip: Make sure your back stays straight and doesn’t round when leaning forward. This will help reduce strain on your lower back and increase the exercise’s effectiveness. Breathe smoothly, inhaling in the starting position and exhaling as you bend forward.
Twists with a Bend
This exercise engages the shoulder and core muscles.
Sit on the floor holding 2–2.5 kg dumbbells. Bend your knees, keep your feet flat on the floor, and place a Pilates ball under your lower back. Raise your arms in front of you, bend your elbows at a 90° angle, and lean your back against the ball until you feel tension in your abs. Rotate your shoulders to the right while simultaneously extending your left arm, as shown in the illustration. Return to the starting position, then repeat the movement to the left. This sequence counts as one repetition.
Tip: Maintain a controlled and smooth motion while performing the twists; avoid jerky movements. Engage not only your abs but also your core muscles for better stabilization. If you feel discomfort in your neck, try lowering your chin slightly.
Warrior Pose with Leg Lift
This exercise engages the glutes, legs, and core stabilizers.
Stand about 60–70 cm away from a ballet barre or a suitable support. Bend your right knee and hold a Pilates ball in it. Lean forward, wrapping your arms around the barre, and bring your right leg with the ball back to the level shown in the illustration. Point your foot upward and hold the position for one count. Repeat all movements, switching legs, to complete one full set.
Tip: Make sure your torso stays level and doesn’t tilt upward or downward. Focus on distributing your weight evenly and breathing smoothly. To increase the intensity, you can slowly hold the raised leg at the top of the movement for a few seconds.
General recommendations for the workout:
- Before starting your workout, do a light warm-up to prepare your muscles and joints.
- After completing all exercises, it is recommended to stretch to reduce muscle tension and improve flexibility.
- Drink plenty of water before, during, and after your workout to maintain your body’s water balance.
- During your first sessions, choose the lightest dumbbells and gradually increase the weight to avoid injury.
- If you have any chronic conditions or injuries, consult a doctor or fitness professional before starting this routine.
