I trained like JLo using this 3-move dumbbell workout…

I trained like JLo using this 3-move dumbbell workout from her personal trainer — here's what happened to my core

A photo of journalist Lucy Miller and JLo.

If there’s one thing Jennifer Lopez is known for, aside from her unmistakable Latina confidence, it’s her incredible physique. At 56, the singer and actor continues to look incredibly fit, and much of that comes down to how consistently she prioritizes resistance training. Her core workouts are no exception.

Much of this approach and mindset comes from her time working with New York–based celebrity trainer David Kirsch, who trained Lopez for years alongside clients including Britney Spears, Kate Upton and Heidi Klum.

I approached Kirsch for a simple three-move core routine that can be done at home with just the best yoga mat, and he was more than happy to help, designing a workout that he described as “a strong, toned, sexy core routine.” Here it is (and what happened when I tried it).

What is Jennifer Lopez’s workout routine?

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Lopez recently told Gayle King on CBS Mornings that staying strong requires consistency and smart training choices, but it doesn’t come easy.

“Looking good takes real effort,” she explained. “I do a lot of weights, because even if you're into cardio and want to be slim or drop weight, muscle is the thing that burns fat, and muscle is the key to maintaining strength and a youthful appearance.”

Her routine is also far from easy.

“We mix cardio, plyometrics, full-body strength, core and lower-body work into her workouts,” says Kirsch when speaking to British Vogue back in 2021. These sessions include medicine ball sit-ups to strengthen her core, as well as platypus walks that help maintain the strong, athletic lower body she’s known for."

Kirsch describes this as “a precision-driven core sequence designed to build deep strength, athletic control and sculpted definition.

“This triad blends stability, mobility and isometric tension to activate the entire core system.”

Here are the three moves he had me doing, along with a video of them above.

1. Deadbug pullover

“The goal is zero momentum and full core engagement,” Kirsch says.

This move targets the lower abs and hip flexors while reducing pressure on the lower back. Adding a weight increases demand through the midsection, helping activate deeper core muscles and improve posture and control.

Time: 45 seconds, Sets: 3
Lie on your back with your arms extended, holding a light weight
Extend the opposite arm and leg slowly while lowering the weight overhead. Keep your ribs down and your lower back pressed into the floor
Move slowly and deliberately, then return to the starting position and switch sides.

2. Push-up to downward dog and toe touches

“Focus on lengthening through the spine and controlling the rotation,” says Kirsch. “Avoid rushing...each rep should feel connected and fluid.”

This move builds strength through the core, shoulders and back, while improving mobility and balance.

Time: 45 seconds, Sets: 3
Start in a push-up position, then shift your hips back into downward dog
Reach one hand to the opposite foot, return to plank, then repeat on the other side.

3. V-hold with reaches

“Focus on maintaining your posture and tension,” says Kirsch. “The shake is part of the process...stay with it.”

This move targets the abs, obliques and hip flexors while improving coordination and core endurance.

Time: 45 seconds, Sets: 3
Balance in a V-sit position with your chest lifted and legs extended
Hold the position while reaching your arms across the body with small, controlled twists.

Bottom line

The good news? This routine takes less than 15 minutes, but still delivers a serious core workout.

“Work, family and life bring so many responsibilities. Don’t underestimate the power of taking just a few minutes to train and reconnect,” says Kirsch. By following this effective core workout three to four times a week, “this triad delivers powerful, sculpted results without needing a full gym setup,” adds Kirsch. “Your core is your centre of gravity, power and resilience. Train it with intention, and everything else gets stronger."

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