When we asked Britney Spears to share a workout with us, we expected a dance-inspired routine or at least a few hard-core strength exercises. But though the star does bust a move daily—and hits the gym regularly with a personal trainer—she credits yoga with helping her get sleek and toned. The songstress practices twice a week with Elizabeth I., owner of EQI Yoga Studio in Los Angeles, doing a different mix of yoga poses during each 60- to 90-minute session.
“Sometimes we focus on the core or relaxation, but other times I just kick her butt!” Elizabeth says. The moves featured here sculpt your shoulders, core, and lower body while boosting flexibility. Grab a mat—Britney breaks it all down for you.
How it works: Perform each pose in order. Repeat the series up to three times.
Sit up tall with knees bent and arms extended at chest height in front of you, palms facing each other. Sit back until you feel your abs engage, then slowly lift your feet until shins are parallel to the floor [shown]. (Advanced yogis, extend legs at a 45-degree angle.) Hold for 3 deep breaths—inhale and exhale through your nose, taking at least 5 counts for each—then lower feet to the floor. Rest for 30 seconds; repeat twice more.
Stand with feet together and arms extended at sides, palms facing thighs. Take a big step forward with left leg and bend left knee (until thigh is nearly parallel to the floor, if you can); keep right leg extended and heel lifted. Extend arms overhead and press palms together [shown]. Hold for 5 to 10 breaths, then step right foot forward (next to left) and repeat on opposite side.
Strengthens legs and shoulders; stretches legs and chest
Stand with feet together, arms extended at sides. Take a big step forward with left leg; turn right foot out so right arch aligns with left heel. Bend left knee (until thigh is nearly parallel to the floor, if you can), raise arms to shoulder height out to sides, and look over left fingertips [shown]. Hold for 5 breaths, then step right foot forward (next to left) and repeat on opposite side.
Strengthens back; stretches abs, chest, shoulders, and legs
Lie facedown with legs hip-width apart and arms extended at sides. Inhale and bend knees as you reach hands behind you, grasping the outsides of your ankles. Exhale and press ankles against hands as you lift thighs [shown]. Hold for 5 breaths, then return to starting position.
Strengthens arms and shoulders; stretches shoulders, chest, abs, and legs
Kneel with legs hip-width apart, then arch back and reach for right heel with right hand, then left heel with left hand. Lift chest, press hips forward, and drop head back [shown]. Hold for 5 to 10 breaths. Reverse the motion to come out of the pose.