Jessica Alba: Challenge Your Body With Her Cardio and Core Routine

In this article, discover the cardio and core routine of actress Jessica Alba, as well as the benefits of her workout.

Reviewed and approved by the doctor Leonardo Biolatto.

Written by Rafael Victorino Muñoz

Last update: 11 July, 2023

At 42 years old and with three children, Jessica Alba has a figure that many people would envy. And the fact is that this actress and businesswoman does everything she can to stay in shape. Here’s one of her secrets to look so good: her cardio and core routine. Read on to learn all about it!

Jessica Alba’s cardio and core routine

For people like Jessica Alba, image is something extremely important. Hence, they have to invest time and effort in keeping themselves in shape and looking good. Of course, to achieve this, they don’t go to just anyone, but seek advice from the best personal trainers.

So, we can be sure that when celebrities show what they do in terms of exercise, it’s usually a workout routine designed by a professional trainer.

And while we must not forget that each person has their particular needs in terms of training plans, this plan can serve as a guide or guidance. Next, we’ll get to know what Jessica Alba’s cardio and core routine look like. Take notes!

Jessica Alba’s warm up

No matter what type or plan of workout, there is no doubt that warm-up and stretching beforehand are necessary. Therefore, Jessica Alba’s cardio and core routine begins with exercises that allow her to fulfill such purposes: for example, 30 minutes on a stationary bike, to warm up her muscles.

Pilates and squats to strengthen the core

Pilates exercises are useful to strengthen different parts of the body, including the core. This is the group that comprises the abdominals, as well as the buttocks, lumbar, pelvic, and deep spine muscles.

These are combined with other exercises, such as Bulgarian squats, which increase leg power, and also abdominal slides, which help improve stability.

To perform this routine, the implements used by Jessica are:

• TRX-type suspension harness
• Training bench
• Foot sliders

Let’s now take a closer look at how to perform each of the exercises that make up Jessica Alba’s core strengthening circuit training.

TRX

• Start standing, feet apart, in line with your hips, holding a strap in each hand, palms facing each other and in line with your chest. Shift your weight to your heels, bend over, and drop backward (it’s important that your body stays in a straight line).
• Then, bend your elbows, slowly lifting your chest, until you touch it with your hands.
• After, extend the elbows again, dropping the body to return to the previous position.

You should perform two sets of 15 repetitions for this exercise.

Bulgarian squats

• Standing with the bench behind your back at a distance of approximately 75 centimeters with your feet slightly apart (hip-width apart), place the instep of your right foot on the bench behind the body.
• Then, inhale and bend your left knee, lowering your torso, until both knees are at a 90° angle,
• Exhale and, using force with the left leg, stretch until returning to the initial position (the back must be kept firm at all times, avoiding leaning forward).

You should perform 15 repetitions for each leg, then repeat this exercise.

For beginners, it can be done without weights, with the hands on your hips. However, those who are advanced in the exercise can incorporate dumbbells of one kilo (one in each hand).

Crunch with sliders

• Place sliders on your feet.
• Start on all fours (tabletop position) facing the floor, with your hands in line with shoulders and knees in line with hips. Your feet should be apart (about hip-width apart).
• Lift your knees off the floor (both at the same time) and straighten your legs, doing a plank position (it’s important to keep your glutes firm and your core contracted),
• Then, bring your knees to the chest, then your feet to the sides, backward, and back to your chest, as if you were making a circle.

You should do five reps like this. Then, change the direction of the movement, tracing the circles inward.

Cardio HIIT workout

As mentioned, Jessica Alba’s workout also includes aerobic exercises. To that end, she incorporates high-intensity intervals, known as HIIT (High-Intensity Interval Training).

In particular, her cardio routine is performed on a treadmill for 40 minutes; it goes like this:

• She starts with one minute at a speed of five to six kilometers per hour (about 3-4 miles per hour); then two minutes at 12 kilometers per hour (about 7 miles per hour).
• This is done with a moderate incline level (two) and for 20 to 24 minutes – that is, seven or eight sets.
• Then, two or three faster repetitions are to be done as follows: 30 seconds at 5-6 kilometers per hour and one minute at 15 kph, but with less incline (one).
• Finish with five minutes at 5-6 kph.

Cool down

Of course, no workout will be complete without post-workout stretching. That’s why, in her cardio and core routine, Jessica Alba also practices some yoga poses for torso and leg stretching.

Jessica Alba’s other secrets

Apart from this cardio and core routine we just saw, Jessica Alba follows a diet that allows her to maintain a high level of energy. It includes protein shakes made with almond butter or bananas.

In addition, she eats plant-based meals, with snacks consisting of fresh vegetables or hummus. In general, she eats low in sugar and carbohydrates, the least amount of processed foods, and uses Himalayan salt.

Moreover, she tries to stay well-hydrated at all times. She says she takes full advantage of the benefits of coconut water, which is a rich source of minerals (such as magnesium, potassium, and calcium). She drinks coffee and tea, but avoids alcohol altogether.

Finally, she says that meditation is the key to managing stress. In that regard, she does breathing exercises, focusing on positive feelings, such as love and kindness, to keep a mind as healthy as her body.

The importance of a good cardio and core routine

Jessica Alba combines her cardio and core routine, along with nutrition and meditation, to stay healthy. But this goes beyond the desire to maintain a slim figure.

Research indicates that there are several benefits of exercising the core. In this regard, it’s believed that they help with the management of lower back pain, as well as urinary incontinence in the elderly, thanks to the strengthening of the pelvic floor.

Meanwhile, cardio exercises, also called aerobics, are considered a key factor in the prevention of cardiovascular disease, according to studies on the subject.

So, you know why Jessica Alba practices them. Also, now that you know her cardio and core routine, it’s time to get to work! Get your body in motion, add a little music, and exercise!

Of course, as with all exercises and routine recommendations, it’s important to remember that everything should be done in moderation, at your own pace, and at your own capacity.

Image via REUTERS