How To Get A Beyonce Body

Today, I'm going to show you how to get Beyonce Knowles' amazing body. She's known for working a lot with dumbbells, so I'm going to show you a small circuit that is going to work the glutes, the quads, the chest, and the rest of the upper body. You're going to start off by taking a gym ball, also known as a Swiss ball, and a set of dumbbells.

Placing the ball against the wall and in the small of your back, feet are going to be slightly wider than hip-width apart, forward, and turned out. The dumbbells hanging at your side, you're going to squat all the way down to parallel, or just past this point, and then you're going to push through the heels and squeeze the glutes and clench the butt cheeks together. So, nice and slowly, controlled movement down.

Keep the back straight, squeeze through the heels and contract the glutes at the top of the movement. Good. Keep everything nice and tight, controlling that movement, especially on the way down.

Squeeze at the top and keep it tight on the way down. You want to complete between twelve and fifteen repetitions of this. Squeeze.

We're then going to go on to the dumbbell lunge. With the dumbbells hanging at either side of your body, start with the feet together. Again, take a nice tall posture with your abs contracted.

You're going to step forward onto the heel of the front foot and lunge down until the knees are at a 90 degree position. Then, push back to the starting point. You're going to alternate legs, adopting 90-degree angles with both knees, and pushing off with the heel.

Again, you want to be completing twelve to fifteen repetitions of these on each leg. Good. I'm now going to show you how to do a dumbbell chest press.

Sit on a bench, with your feet elevated, if you can. You're going to lie back, with the dumbbells straight above the chest, with your arms straight, shoulders down, and chest lifted high into the air. From this position, you're going to describe and upside-down V.

Controlling the movement until the dumbbells are just in line with the chest, and then squeeze up and together. Nice and slowly, control that movement down. Again, keeping the shoulders away from the ears and the chest lifted.

Squeeze. Again, try and complete twelve to fifteen repetitions of these, feeling the contraction at the top of the movement and also keeping the abs engaged. So, that is how you get Beyonce Knowles' amazing body.

If you have ever admired Beyonce Knowles' stunning body, and want to look like her, this is your chance. Several easy exercises are demonstrated that work the glutes, chest, quads, and the upper body to tone muscle and look like a celebrity.