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Do You Want To Have Body Like Madonna?

January 21st, 2008 · 35 Comments ·


Madonna is the once famous “material girl” or “queen of pop”. She has won numerous awards in Grammy and Golden Globe as actress or singer. Talent has taken her far in this competitive entertainment industry. Apart from that, looking good is equally important for her. That is why she always try her best to stay in shape.

Age is catching up though. This year, 2008, she will be 50. In order to fight against aging process, Madonna has stepped up her effort in exercising. She has a lifestyle obsessed with fitness. Despite having had two children, her stomach is washboard flat. She is 5 ft 3 in tall and weighs about 50 kg (110 lbs). Let’s find out what Madonna has done to stay in shape from head to toe.


Madonna’s Workout Regimen


  • First Session of Exercise – In the early morning, she practices Ashtanga Yoga which is a high-intensity form of yoga for advanced practitioners only at her home gym. This yoga has helped her to tone her muscle and build up her cardio rating. She is already on the Third Series of Ashtanga which is the equivalent of Olympic athlete standard.


  • Second Session of Exercise– She does pilates after yoga. Her favorite studio is North London Pilates. She also is regularly spotted cycling to the studio.


  • Third Session of Exercise – After lunch, Madonna keeps working out during the day. She likes alternate this third daily session of exercise. Sometimes, she does weight lifting. Sometimes, she does other exercises such dance floor workout, cycling, swimming, biking, or even martial arts. On Sundays, she will do horse riding which she credits with toning up her thighs. By mixing and matching activities, I believe that she tries to increase her overall fitness and reduces the potential for injury from overuse a specific muscle groups.

Madonna also has a StairMaster stepping machine in her office, which she often works on as she takes calls. Incredibly, during her pregnancy with Lourdes, she maintained a 45 minute a-day StairMaster regime right up until the day before she gave birth.


In year 2006, a new fitness machine, Power Plate, causing a stir in England because of Madonna. After report saying that she has bought the Power Plate, sales have reportedly soared. Power Plate is a vibrating platform you can stand on while working out which the manufacturer claims that it can strengthen and tone the muscles within 15 minutes. I have written a separate article on this gadget – Who Else Want To Get Whole Body Vibration Training?

In addition to that, Madonna normally has 3 sessions of hour-long shiatsu massage a week to help relieve strain in her muscles. How we hope we can be rich like her to afford that.


Madonna’s Diet

Guided by diet coach, Madonna eats organic whole food diet, rich in lean proteins which comprises most of her macrobiotic diet (which I will explain later).

  • Breakfast – She will have a vegetable soup for breakfast along with either fresh vegetables or fruits or their juice.
  • Lunch – She eats lots of steamed vegetables and protein-rich dishes made from tofu, seeds, bean sprouts, etc.


What is macrobiotic diet? Here is the brief information about it:

  • Macrobiotic is a dietary regimen which includes grains as a staple food supplemented with vegetables and beans.
  • Highly processed or refined foods are avoided.
  • Sugars, spices, alcohol, eggs, meat, and cheese are avoided too because of yin and yang properties in food.
  • Food should be organically grown and eaten fresh.
  • The Macrobiotic lifestyle also governs how food should be prepared. No microwave should be used and rice must be cooked in a pressure cooker. It also addresses the manner of eating. Food should be eaten and chewed slowly, in a relaxed manner. Overeating is certainly not recommended.
  • The basic macrobiotic diet consists of:
    • 50% whole grains
    • 25% seasonal vegetables, cooked or raw.
    • 10% protein foods – such as fish or legumes.
    • 5% sea vegetables
    • 5% soups
    • 5% fruit, nuts, or seeds.
  • The macrobiotic diet is derived from Japanese traditions. During one interview, Madonna told a group of Japanese journalists that she has a Japanese chef in London that travels everywhere with her and she even half jokingly said that she has eaten more Japanese food than the Japanese journalists.

Her husband, Guy Ritchie, has always wanted her to fatten up a bit. He often comes home with bags of sweets and chocolates for the children and try to tempt her to eat one. Even at her country mansion, when the chef makes apple pies, she will sit there and supervise, but she barely touches the food. She might have a mouthful, but she would never eat an entire portion. Though she drinks organic wine, but she will put in an extra hour in the gym afterwards.


Madonna in the movie “Swept Away

Why Madonna is Crazy About Fitness and Health?
Madonna takes care of her body well. She is never in drug. Few years ago, rumor said that once she went to see a doctor when she was desperate to have another baby. The doctor told her that it was hard for her to conceive as she was already in her mid-40s. That sent her into absolute fury and Madonna’s reaction to these things is to start exercising like a maniac.

Some Other Interesting Facts about Madonna’s Obsession of Fitness

  • Madonna stays only in those hotels that have excellent gyms. Not many know that Ritz Carlton in Miami spent tens of thousands of dollars to customize one of their suites for her stay so that she could work out when she stays there.
  • She takes only Christmas Day off from the workouts. If she has a bad day, she exercises furiously. Therefore, exercising is like an emotional crutch – she might have a row with Guy for example, and her response is to start exercising like a fanatic.
  • She fills in a chart weekly recording her weight, body fat percentage and calories consumed.
  • She does not really eat in restaurants because of her concern of not knowing what is in the dish.
  • Before each show or concert, she spends an hour in hair and makeup, then performs some vocal exercises. After that, she warms up with some form of exercise, including some free weights.
  • At dinner parties, she likes turning to the person sitting next to her and dissect the nutritional values of what they have on their plate – how much fat there is, how much exercise it would take to burn off and the potential damage it could do to their bodies.


Mun’s Comment:

  • Only someone like Madonna can afford lifestyle like that. After all, she is a celebrity. Her personal staff of nannies, chefs, trainers, and nutritionists ensures that her fitness never have to take a back seat to cooking, cleaning, or babysitting.
  • At the early 50s, it is a matter of time Madonna will undergo menopause which bone loss will accelerate and the tendency to gain weight is high. Madonna has done cardiovascular activity, strength training and flexibility to preserve her bone density and stay slim.


    Madonna’s “muscular” arms.


  • However, Madonna’s extreme levels of exercise may do worse than good for her in long term. I do not find her muscular arms attractive. It is just too much. She definitely looks better if she has extra 5 pounds, especially when she get older. A bit of fat can be good. She has denied her body all the energy-giving foods and with that extreme level, she can become exhausted one day. Her obsession with staying young looking has actually aged her. Sharon Stone, who is same age with her, looks much better. Therefore, I still prefer the version of Madonna with more body fat. She looks more gorgeous with sign of femininity.


Madonna performing at Super Bowl 2012:


  • Madonna may beat up Jessica Biel with her muscular arms, but, if I were to choose a role model for the girls when come to fitness, Jessica Biel will be the choice.
  • Having said that, I am not saying that we can’t learn something from her. Her choice of making fitness as a lifelong pursuit and her ability to stay in shape is much longer than many professional athletes. Trust me, lifelong commitment to health and fitness is not easy and Madonna has done it.
  • The other thing, Madonna is in phenomenal shape not because she has used Power Plate for 15 minutes a day, but because she has spent the past 25 years working out.


Exercise is good, but do not be an exercise fanatic. It is all about balance. Moderation. Over training is not the way.



Category: Health

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35 responses so far ↓
  • Doug Hawkins // Jan 21, 2008 at 2:40 AM

    I’ve heard that Madonna works harder than her dancers in her concerts, not only matching them but out performing them.. while also being centre stage and of course singing. Quite amazing really, some of those dancers would be half her age. Truly inspirational!

  • webchic // Jan 21, 2008 at 10:59 AM

    Finally the long awaiting article about Madonna, Thanks Mun, its real inspiration for her commitments with daily exercise, every single day except Christmas! Thats a WOW! factor. I am struggle to keep it up 4 times a week!!! The other interesting about her is also her diet, I came across Macrobiotic diet in the late 80s I am not eating it all the times but there will always be weeks of it on and off for years, simple and delicious. Great article mun! love it.

  • Kellen Loureiro // Jan 21, 2008 at 4:52 PM

    You go girl(material), keep up the fitness regime, you are an inspiration to many.

  • The Yoga Instructor // Mar 3, 2008 at 12:53 PM

    I should have come here wayyyy more often.

    I love Madonna. I love this post. And love is an understatement.

    Thank you for sharing her exercise regime, her diet and her amazing pictures. I can’t deny that some of her arms pictures are pretty much turn offs, it’s delighted to know that one can still get (half?) her body by being a vegetarian! Therefore, I thank you for this post too. It has been 5 months since I turned vegetarian now, not really organic and fully vegan just yet but I have long switched my milk with soy milk too, and have never felt (and look :P) better.

    Keep them inspiring posts up, Mun!

  • amy // Aug 4, 2008 at 4:26 AM

    Madonna looks to be in her 70s..without make-up she is scary! I was so horrified by photos of the ropey, large veines on her arms and her scary old man hands. How on earth could anyone describe her as sexy or healthy. She looks frail and old beyond her years.

  • KAANLA ZAYIFLAMA // Aug 27, 2008 at 2:01 PM

    Very nice info, thank you…

  • Kandra // Oct 4, 2008 at 8:56 PM

    I sooo want to be like her.and i absolutely prefer her body to jessica biel’s.
    i love her muscular body,she looks so effing tight and toned.
    im less than half her age and she looks better than me in a swimsuit.WOW!

  • jesus // Oct 16, 2008 at 12:35 AM

    she’s such an a inspiration to me, i used to be overweight but because of her now i’m in shape, i used to watch her shows and pictures of her jogging and doing difrent exercises, and i started to think if a women can do that , why not me cause i’m a guy so i started working out to, thank’s so much for be a such a inspiration to me madonna.

  • Becky // Nov 13, 2008 at 4:22 AM

    I’m 46 and I look way younger than Madonna. I exercise everyday on a stationary bike, she looks like a scrawny boy, not a girl in anyway

  • Wendy // Nov 25, 2008 at 2:39 AM

    I am 48, and feeling the effects of middle age settling in. A 50YO woamn who looks like Madonna does, while using helthful means to get there is an absolute inspiration for me. I agree, in real life those of us with a full time job, and four kids, sans the maid, chef and budget she has , won’t be likely tio achieve the same results. HOWEVER, the fact that she proves it is possible, is enopught for me. I gave up Astanga years ago, its time to pickit back up, and quickly. Thanks for letting us know the inside scoop on what it takes after 40.

  • kimberly // Dec 7, 2008 at 7:09 AM

    Madonna looks amazing – she’s 50 and has a body to die for. Whatever people say…..Madonna rocks. I love her hardcore fanatic workouts, she’s such an inspiration. Her muscles are beautiful and she looks like a real athlete and her veiny arms are sexy. MADONNA, YOU ROCK!

  • caren // Jan 29, 2009 at 11:25 AM

    Not so! Come on, she doesn’t look like a woman anymore. This is her personal madness becoming more and more visible each day. She is accelerating her own aging process. What does she see when she looks in the mirror? Fat? Anyone else would be getting treatment for a body dismorphic/eating disorder. And, lets not forget, she is the ultimate PR machine, and will do anything to remain in public eye, at this point at the expense of her femininity. She had cosmetic surgery on her face because it is starved. They say there is no such thing as bad publicity. This is not healthy. Many women take care of themselves and remain beautiful.
    I’ve always loved her strength but her weakness shows in her out of control exercising.
    I do believe, tho, that some of these photos, especially the one with the really gaunt cheekbones, have been touched to make her look worse. Probably wasn’t necessary.

  • Vicky // Mar 17, 2009 at 4:16 AM

    I think she looks fabulous. She’s got an incredible body and even though it’s quite muscly, this fact cannot be denied. Watch the young bods that go past on the beach in the summer- 9 out of 1o women are totally out of shape and couldn’t hold a candle to her and this applies to a vast number of YOUNG women who are often overweight or flabby or fat or untoned. People are so quick to notce the flaws on madonna – a few big veins, a wrinkled elbow, etc while ignoring that overall she looks amazing. I saw her from about 10 foot away while she was dancing, her skin tone is just gorgeous because of all the exercise and she looked about 34 not nearly 50. Even people with 4 kids and a job can exercise every day and eat right if they really wanted too…kids are a convenient excuse and that’s all.

  • claireybabes // Mar 22, 2009 at 2:52 AM

    I’m a fan of madonna and think anyone who can remain fit when they are 50 is an inspiration. I would however like to see Madonna with a bit more flesh on her bones. Just a few more curves and less sinew would probably make her look younger and more feminine but who’d be brave enough to tell her eh not me. Go on have a sandwich madge before its too late.

  • Monque // Apr 16, 2009 at 5:26 AM

    She looks absolutely great, considering her age. She inspiers me to look like that.

  • you // Jul 10, 2009 at 11:34 AM

    damn this woman is smoking she was my first crush in 1982 and she is still the model of a true woman she is soooooooooooooooo sexy… and she shows that all americans are not fat or lazy

  • DrowningSterVoid // Aug 1, 2009 at 11:08 PM

    Madonna is fantastic. She really is. I am not sure how much about her is true or false either by her own hand or someone else. She maintains a healthy body I believe for many reasons. The primary one being the loss of her mother when she was a child. So, now, I am sure she would like for her children to not be motherless too. I also think she has an unrealistic fear of dying from her own perspective. It seemed like she had started to go too far at the release of her Ray of Light record. She looked strange in the videos at points. I think she has already proven she can do this and now, she doesn’t realize that she can slow down. I am willing to bet that she either dies on stage or goes into hiding. As for her music, It would be great if she would really take the time to not be so focused on being the queen of pop and try something else. She could be great if she would really put her reinvention skills to work as an Avante Gard Jazz singer or something else equally interesting. She has gotten less interesting as time has passed and it should be the other way around. I suspect we may still have more to see from her and hope she accepts herself as human afterall.

  • PT // Oct 30, 2009 at 1:46 PM

    50 and she’s tight as a drum! Can’t take anything away from her.
    If it’s between that and what the average 50 year old looks like, she wins!

  • Carmen // Nov 13, 2009 at 10:58 AM

    You look damn good! I am 35 & which to look like you. How dare people compare you to Jessica Biel. She is not even in your zip code. You are the real deal & that is what I love about you. You are my motivation when I run to look like you. You rock my friend!!!

  • James // Dec 15, 2009 at 8:26 PM

    I think Madonna is extremely beautiful and her hard work and Gym workouts has made her body really sexy. I am 29 years old and if had the choice to spend the night with Madonna or a young women in her early to mid twenties it would be Madonna. I would prefer a fit sexy 50 year old women anytime. I think Madonna has a really sexy pair of muscular legs and she is more than welcomed to, at anytime, for as long as she wants, to wrap her legs around my neck.

  • Fike2308 // Apr 2, 2010 at 2:35 AM

    i love madonnas muscular body. it is beyond hot. all women should be trained by her. she is better than most 18yr olds. jessica biel, and sharon stone cant compete.

  • Bill // Jun 18, 2010 at 2:04 PM

    as Fike2308 said her body is totally hot.I can’t take my eyes off her sexy muscular legs,arms and deltoids.she is a muscular goddess with the perfect ripped body

  • Brenda // Aug 29, 2010 at 4:16 PM

    I think she looks beyond amazing!!

    Her hair, skin, eyes, muscle tone, symmetry and lines of her body.
    You definately don’t get that from working out for a few months or even years. Her type and level of fitness is from working out for DECADES!! I was a teen when Madonna was coming into mega stardom and she was one of my inspirations to join a gym and start regular exercising. I also do Astanga yoga, pilates, spin, weights, but also like to play sports (Beach Volleyball, Surfing, Tennis. Over the years, I have NEVER stopped exercising and I have seen my body change get better and better, through the years, through pics and videos.

    I like what Vickie said: People are SO QUICK to JUDGE a few veins in her arms and a wrinkle in her elbow?? She even stays out of the sun!! Are you looking for perfection at age 50???

    She looks phenomenal!!!

    I hope she is peaceful and joyful within.

  • armand // Oct 7, 2010 at 12:06 AM

    I love madonna but she needs to do something with her hands. How could someone see those pictures and say she looks great. What she has be doing to stay young its not working or maybe its just bad genes.

  • flower // Jul 20, 2011 at 1:52 AM

    i’m sorry but jessica biel looks ten times better
    madonna is an old woman

  • Vicki // Nov 11, 2011 at 5:59 AM

    I’m sorry but flower is wrong. Madonna looks ten times better than Jessica Biel. Which only proves that old is better.

  • Lisa // Nov 16, 2011 at 12:58 AM

    sorry vicki but flower isn’t “wrong”, there is no right or wrong. Its your own opinion and feelings on how you believe she looks.

  • gambler73 // Nov 16, 2011 at 8:54 AM

    Madonna was so damn hott and sexy in the 80s and the 90s she was sexy but now she looks awful yea she had work done on her face looks good but her body looks like a old fragile woman she looks like she is older than 70 i came across her pic that were hacked on a photo shoot u guys type in hacked madonna photos and it will come up she looks very sick

  • kitty33 // Jan 7, 2012 at 12:39 AM

    i KNOW her problem,i had the same problem as her..but now im good. well she is addicted to endorphins,(chemical in the brain released while doing intense excersise) its actually unhealthy to overtrain,i still have ammenorreah(absense of periods)ever since i was 13 (im 17 now) the most common cause of excersise addiction is depression.the only thing that made me feel good was moving,gym,running,swimming,aerobics,dancing,weights..ect…well i hope she realises having an addiction and she needs to be more moderate about it.

  • Raj // Mar 7, 2012 at 7:57 AM

    Madonna is an ashtangi! That’s not her case of addiction.

  • Bonnie // Jan 25, 2013 at 11:34 PM

    Can’t stand her personality, singing, body, face, or pretty much anything else about her. She’s got longevity in the business only because she slept her way to the top and has stayed there by pushing and clawing anyone who she felt was a “threat” and uses the younger poptarts to her own advantage (hence kissing britney and christina on stage). Her maniac workout routine is not an inspiration but more of a desperation to try and turn back the clock. She’s looks more like a robot than a woman, especially with those muscular arms and veins popping out all over… not to mention the botox and all that filler in her cheeks. Oh and let’s not forget her fake English accent. Inspiration? Hell no.

  • jjj // Jun 7, 2013 at 12:47 PM

    I have veiny muscular arms like Madonna’s from my work, so I don’t hate on the arms, they just get like that if you work them a lot! But I could never hold a diet like that! My diet is a lot more like what’s listed on your Jessica Biel page.

  • GUEST // Jun 15, 2014 at 9:32 PM

    Women at 18-20% body fat are just fat. It’s too fat b/c that much fat covers your muscles, which, if you are active and eating properly, should be seen, just like on men. Yes, women are supposed to have more fat than men, but not as much as the tubs out there nowadays. Men should be single digits, and women should be a little above that, at 10-14%. All you fat azzes are just jealous of Madonna b/c she has what so few women have – self discipline and self control. Oh, and I keep myself at 12% body fat, year round, and I’m 44 and 5 ft 7 and 105 lbs of pure muscle.

  • rachel // Jul 1, 2014 at 2:16 AM

    I’m looking at my hands in typing and their SO veiny. My legs are vascular as well. And I have two thin veins running down my arm to where it meets the larger veins 2/3 of the way towards my hands. I know I’m veiny, but this has really gotten out of hand. I have low body fat: 5′ 4″ and 106 pounds; I’ve gained about 7 pounds. I didn’t realize how thin I had gotten; I don’t weigh myself until I saw the veins popping out. I thought I must have a disease or something. I am a runner, until my IT band or hamstring attachment started aching, I thought well I’ll join a gym. And I gather I was overexercising (doing reclining bike and alternately elliptical 60 minutes each time, at a pretty high intensity, about 5-6 days.) I was very alarmed that my weight had decreased so much, my menstruation is fine. I eat well, but I’m very aware of the nutritional content of food. So I’ve eating full-fat yogurt, and egg yolks not egg whites, a drink (full fat) coconut milk when I’m at the gym, and I eat lots of avocados. Also I cut my exercise in half. So I have gained 6 or 7 pounds, but the veins are still there. Are they going away soon?? How long do I have to wait. I don’t do really any lifting weights, except my own body weight on my arms, I do a lot of pull-ups and push ups, and I do a bit of squats with 12 lb weights in my hands. Also I do yoga where I hold the asanas for a while. I’m 44 and maybe it has something to do with hormone levels? I’m fine with putting on another 5+ pounds if that will make my veins less apparent. But I don’t know if possibly the level of intensity with which I was doing my exercise at was the culprit. And if I lessen that will that make them not bulge so much? And when?

  • GUEST // Jul 1, 2014 at 9:46 AM

    Rachel, I guess your question was to me? 5 ft 4 and 107 is not too thin, and a person isn’t ‘thin’ unless they have low body fat. Also, you’re not exercising too much, you’re not exercising enough really…’re not doing any weights. The governments recommendation for the average slobby American is 30 min. cardio 5 or 6 days a week……….PLUS weight can’t have a great body unless you do weights. Hope this helps.

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