JLo's Booty Workout (Perfect Body Secret Revealed)

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: March 29, 2024
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Jennifer Lopez is renowned for her iconic figure, particularly her distinctively round buttocks.

In this article, I'll delve into JLo's exercise and diet plan, offering detailed explanations of each exercise suitable for beginners and promising visible results with regular incorporation into your fitness routine.

Let's uncover the secrets of Jennifer Lopez's workout and diet for a confident and lasting transformation.

Jennifer Lopez Stats/Career Highlights

Portrait image of Jennifer Lopez

Jennifer Lynn Lopez, born to parents of Puerto Rican descent, is a well-known American actress and singer, celebrated for her iconic figure.

Her nickname, JLo, was affectionately coined by the late rapper Heavy D, who playfully called her Jenny-Lo, Jennifer-Lo, or J.

Her rapid rise to fame began in the late 1980s with film appearances, eventually earning her the status of one of the highest-paid Latina actresses in Hollywood. In 1999, she ventured into the music industry, achieving pop stardom with over 8 million records sold worldwide.

At the gyms, Jennifer is fondly called "La Guitarra" for her guitar-shaped body [1].

Undoubtedly, JLo is a health and fitness advocate. Even at 52, she still works hard to maintain her recognizable figure, with a height of 165 cm or 5 ft 5, and a current weight of around 139 pounds or 63 kg.

JLo's Butt Workouts

butt view of a woman in underwear

Jennifer Lopez's professional health and wellness trainer, David Kirsch, emphasizes the transformative power of fitness and the mind-body connection.

I can personally attest that these butt exercises, while seemingly not too challenging, can truly work wonders for your backside.

"They require a lot of external rotation at the hip, activating all of your glute muscles."

- Sarah Otey, C.P.T. NYC-Based Trainer & Instructor at Barry's Bootcamp

While Jennifer Lopez's workout routine is impressive, it's crucial to understand that it can be adapted to match your fitness level. Whether you're a beginner, intermediate, or advanced fitness enthusiast, you can tailor her exercises and techniques to suit your needs.

Here is a breakdown of JLo's butt-sculpting workout:

Sumo Lunge To A Side Kick With Squat Jump

man in a sumo squat position

Begin in a sumo position, feet wider than hip-width apart, knees slightly bent, and hands on hips.

Take a big step sideways with your right leg in a roundhouse motion.

As your right foot touches the floor, bring your right knee toward your chest and execute a sidekick.

Return to the starting position, squat down with your buttocks out, weight on your heels, and perform a frog jump.

Repeat the movements with your left leg.

Do 15 reps of lunges and side kicks on each side, and complete 30 squat jumps.

I've tried the Sumo Lunge to Side Kick with Squat Jump, and it's a killer lower body workout.

Reverse Crossover Lunge To Lateral Lunge

man in a crossover lunge position

Begin with your feet shoulder-distance apart.

Step your right foot back behind your left leg to perform a lunge.

Bring your right knee toward your chest, then step your right foot out to the side while maintaining alignment between your knees and hips. Lower yourself into a lateral lunge and push back up to the starting position.

Repeat the sequence with your left leg. Aim for 15 reps on each side.

The reverse crossover lunge-to-lateral lunge is a challenging exercise that I've incorporated into my routine.

Plie Toe Squat

woman in a plie toe squat position

Start by standing with your feet wider than for the sumo lunge. Next, point your toes outward, like in a ballet position. Then, put your hands over your hips.

As you squat down with your butt out, simultaneously lift both your heels off the ground.

When your thighs are at a 45-degree angle to the ground, roll your feet down and drop your heels to the floor to return to the starting position.

Perform 15 reps.

I've found the Plie Toe Squat to be an effective exercise for sculpting my lower body.

Single-Leg Deadlifts

woman in a single leg deadlift position

Start by standing with your feet wider than hip-distance apart.

Next, balance your weight on your right leg and bend at the waist to reach your left hand (holding a dumbbell) down to your right foot.

Then, straighten your left leg behind you while keeping both hips steady during the movement.

Return to the starting position. Perform 15 reps on each leg.

Single-leg deadlifts are fantastic for improving balance and targeting the hamstrings.

I've added them to my routine by standing on one leg, hinging at the waist, and reaching for the floor; it really challenges my stability.

Platypus Walk

woman in a platypus walk position

Start by doing a fully lowered plie squat position with your heels flat on the ground and thighs parallel to the floor.

Next, put your arms up behind your head while pressing your whole foot firmly on the ground.

As you remain in the squat position, take one step forward with your right leg, then with your left leg. Then, move each leg behind you consecutively. Keep your thighs 45 degrees to the floor.

Perform 10 reps forward and backward per leg, or you can set a timer for 30 seconds.

The Platypus Walk is a fun and challenging move I've added to my workouts.


JLo's Diet Plan

glass filled with water and lemon slices, and a plate of healthy bars

Jennifer attributes her young-looking and gorgeous physique to a clean, healthy diet.

To achieve a physique like Jennifer Lopez's, it's essential to take a closer look at her dietary habits. Jennifer follows a well-balanced diet.

Although she admits that she doesn't deprive herself of good things, she takes everything in moderation.

Lopez, unlike most Americans, doesn't indulge in alcohol or caffeinated coffee. She thinks alcohol and caffeine age your skin, so she prefers decaf and taking just a sip of wine during a toast, according to Business Insider [2].

Instead, she relies largely on water with freshly squeezed lemon juice throughout the day, drinking at least seven glasses or more when working out.

Jennifer never skips breakfast and typically starts her day with a smoothie of protein powder along with some berries, greek yogurt, honey, and lemon juice. At times, she eats complex carbs such as oatmeal topped with fresh berries. 

Also, she packs her own snacks and nibbles on fruits, veggies, and healthy bars.

When she gets hungry for lunch, she prefers quinoa with lean protein, such as chicken breasts or salmon and salad.

She also makes sure to eat dinner with simple but nutritious whole-food meals, including grilled skinless chicken breasts and sauteed Brussels sprouts with some healthy fat from grass-fed butter, according to Women's Health [3].

Even though JLo adheres to a disciplined, healthy diet, I can relate to her occasional indulgence in sweet treats like her favorite chocolate chip cookies.


  1. https://www.rvcj.com/10-facts-jennifer-lopez-will-love-know/
  2. https://www.businessinsider.com/celebrities-dont-drink-coffee-2018-9
  3. https://www.womenshealthmag.com/food/g30755410/jennifer-lopez-diet/
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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy

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