JLO is just ‘woah’

And for the Hustlers movie opening scene Forget ageism ever existed.

Thankfully the 50-year-old is not shy about sharing how personal training helped her get into booty-shaking shape. She started off her flawless on-screen technique, the twirling ‘corkscrew’, with pole-dancer Johanna Sapakie; a veteran from Cirque du Soleil with over 18 years’ experience in the business.

“I have a lot of respect for people who do the pole,” said JLO. “The things pole dancers do with their legs and everything, and go upside down…..its hard.”

“It’s like acrobatic; it’s working different muscle groups.”

Sure, JLO is genetically blessed. But she’s also very disciplined. So where does channelling the key muscle groups; the abs, glutes and booty just like her body, become a part of your routine?

there’s a number of work-out moves she used for the ‘Hustlers’ movie that we would recommend. And here’s how-to perfect them:

1. Reverse Lunges

The key thing to remember is that reverse lunges are different to forward lunges. So step a foot behind your body as opposed to forwards – its better for your knees, you’d be surprised how often this is mistaken!

1. Step back with your left leg and press into the right leg, pushing the foot down to the floor.
2. After holding, use the back leg to accelerate yourself forward.
3. Make sure the leg that doesn’t move is the main driver of force.
4. Do 3 sets of 10 reps on each leg

Muscles worked:​ ​Glutes, Hamstring, Quad and any other muscles that surround each leg.

2. Dumbbell Row to Tricep Extension

This is one of my favourite exercises to tone the arms and flatten your tummy.

1. Place your left hand and left knee flat on a bench, holding a dumbbell in your right hand. 
2. Keep your head down and your back nice and flat.
3. Extend the right hand and dumbbell down towards the floor and then pull it up high to the side of your body, making a right angle at the elbow.
4. Extend the hand backwards and squeeze the muscles in the back of the arm. Bend at
5. Pause at the top, then slowly bend the elbow back to 90 degrees and return the dumbbell back down towards the floor. breath out each time you pull up.
6. Do 3 sets of 10 reps on each arm.

Muscles worked:​ t​ransversus abdominis muscle, mid and upper entire back, rear shoulders, and triceps.

3. Side Planks

Leaning on your elbow and keeping your feet balanced, one on-top of the other, lift your body. Keep your core tight and ensure that your booty doesn’t drop down to the floor; as if your body is a straight diagonal line.

1. Rest your weight upon your elbow and balance one foot up on the other with your body stretched lengthways.
2. To make it harder – extend your free-arm to the ceiling and reach for your finger-tips.
3. As you reach, keep your core steady and your hips within alignment to your bodies straightest position.
4. Like a squat. Keep your core and butt in a position that brings your navel forwards and doesn’t make your butt stick out.
5. Hold this position for 30 seconds before bringing your arm down, alternating sides and repeating 3 times. 

Muscles worked: t​ransversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques.

4. Cable Rotation

This move will tone your core and is best practiced with a personal trainer. As it involves twisting of the spine, you’ll want to ensure you do it properly to avoid risk while twisting.

1. Stand with your hips shoulder width apart, feet forwards and core tight. Keep your pelvis in the same place.
2. With both hands on the cable handle, pull the cale out and across your body with your arms fully extended.
3. Once you’ve pulled it over as far as you can, move your arms back into the starting position and repeat.
4. Do 3 sets of 10 reps on each side.

Muscles worked: ​Obliques, quadratus lumborum, rectus abdominis and transverse abdominis.

5. Cable Squat with Single Arm Row

J-LO’s legs in the Hustler film were super-strong. As she trained, she came-up with bruises from all of the muscles she was working; a common injury for pole dancers who wrap their legs around the pole and use them to balance.

The best movement to achieve this kind-of tone, safely, is to do a cable squat row. This will work the quads and glutes as well as hamstrings, calves and core.

1. Facing the cable machine, take 1 handle at chest height and stand back 1 metre, so that cable tightens. Keep your back straight and your core strong.
2. Bend your knees into a squat position. Push your hips back while keeping your chest raised. As you stand up, pull the handle back- towards your arm pt and Repeat.
3. Do 3 sets of 10 reps on each arm.

Muscles Worked:​ ​Quadriceps, hamstrings, gluteus muscles, lats, traps quadriceps, hamstrings, gluteus muscles, lats, traps, rear shoulders, biceps and forearms.

Other things J LO has said about her body and fitness:

“Dance has always been a huge part of my life and taking the time to move my body and do something that’s so good for me is key to my happiness. And I really believe that when you take care of yourself and work to stay healthy, you’re better able to take care of those you love. So working out is definitely a priority for me,” UK, Hello! Magazine.

“I’m not allowed to be sexy because I’m a mom? It’s like, how do you think I got my children?”

“At the end of the day, they care more about me being there, taking care of them, than if I’m sexy in a video. And I’m not saying that one day they may not be like, ‘Mom! Why did you do that?!’ But I don’t think that in 10 years I’m going to be doing that either,” both from Complex Interview.