Dua Lipa Does These Mat Workouts Daily to Feel Her Best—Try This 20-minute Full-Body Session
Designed by a trainer from Dua
Reported by Women's Health Magazine.
Dua Lipa performs on some of the biggest stages in the world, maintains a relentless tour schedule, and still finds time to get on a mat every single day. That's not a humble brag — it's a philosophy. "The one thing that keeps me grounded and keeps me fit is getting on the mat every single day," she told Vogue, crediting Pilates and yoga for keeping her mind and body stage-ready night after night. Her vehicle of choice? Frame Reformer, the Pilates-based training platform she co-founded specifically to make the method travel-proof and accessible.
The logic is simple but easy to dismiss on a hard day. "It's on those days even if you don't want to do it, you should do it because your body is going to thank you for it," Lipa said. High-energy performance demands a maintenance practice — and low-equipment mat work is how she keeps that practice consistent whether she's home or in a hotel room on another continent.
The 20-Minute Workout Worth Stealing
According to Women's Health Magazine, Frame Reformer trainer Melissa Lynn built a full-body mat circuit that distills exactly that philosophy into 20 minutes. You'll need a Pilates ball, ankle weights, and wrist weights. The ball introduces instability to deepen muscle engagement; the weights dial up intensity without adding bulk to the routine. The structure is clean: 40 seconds of work, 20 seconds of rest per move, 60 seconds between full rounds, two rounds total. The six-move sequence hits the core, obliques, glutes, and legs — no rep counting, no guesswork.
Highlights include a side plank pulse on the ball (and its harder sibling, with a top-leg extension), a ball ab crunch performed draped over the Pilates ball for full range of motion, and an oblique teaser — a side V-sit where your arm sweeps overhead to meet your feet. Expect your stabilizers to work harder than anticipated. The reverse lunge with a heel-on-ball closes the circuit, demanding balance and single-leg strength simultaneously. Each move is bilateral; you'll complete one side before switching, keeping the body honest.
The point isn't to train like a pop star — it's to stop negotiating with yourself about whether today counts as a rest day. A mat, twenty minutes, and the decision to show up anyway is the entire practice.
Read the original at Women's Health Magazine.
