Skip Nav

The Femme Fatale Britney Spears Workout From Self Magazine

The Britney Spears Femme Fatale Workout

We are pumped to share one of our fave stories from Self here on FitSugar!

At long last (and after major hype), Britney Spears's Femme Fatale is out! Naturally, we took the pop princess's clubbiest album yet to the gym to find out what songs work during which parts of your workout.

"Till The World Ends"

It takes a solid minute for this Ke$ha-penned track to really get going, so use that time for some aerobic stretches to warm up your muscles. Try this: Stand with feet wider than hip-width apart, knees soft. Keeping hips stable, reach left arm overhead to right, and right arm across torso to left. Then reach right arm overhead to left, and left arm across to right. Next, bend forward from hips so torso is parallel to floor; repeat arm reaches. Then fold body completely forward and reach arms to front. Do sequence 20 times. To up your heart rate, add in jumping jacks or jump rope (you don't actually need a rope, just go through the motions!) for the next minute.

Keep reading to see the rest of the Britney Femme Fatale workout!

Give your legs a break with a leaning reach: Sit on floor, legs extended. Bend left knee; place left foot flat against right inner thigh. Put left hand on floor to left of left thigh; grasp right toes with right hand, keeping back straight. Pull toes toward you. Hold for 30 seconds. Switch sides; repeat. Then, finish off with another minute of jumping jacks or jump rope.

"Hold It Against Me"

Since injuring her knee in 2004, Spears has incorporated more arm moves into her dance. We'd like to take these four minutes to focus on our upper body. First, target the shoulders and back: stand with feet hip-width apart, knees bent, a weight in each hand, arms down. Bend forward slightly at waist; extend arms to sides at shoulder level, palms forward. Rotate torso left. Let arms follow; look at left hand. Return to center; rotate right to finish rep. Do two sets of 10 reps.

Next, tone your biceps and triceps with power curls: Stand with feet slightly wider than hip-width apart, a weight in each hand. Shrug left shoulder toward ear; release, then bend right elbow and curl weight to under right armpit as you extend left arm out to side at shoulder height. Release arms. Do 25 reps. Switch sides; repeat. Repeat both arm exercises from the beginning until the song ends.

"I Wanna Go"

Use the heavy beat of this jam for some serious leg work. Let's start with squat thrusts: from the standing position, squat down and place your hands flat on the floor in front of your feet. Transfer your weight to your hands and shoot your feet back so that you end up in the push up position. Pull your feet forward back to the squat position and stand up. Add a jump for extra burn. Do 15 reps.

Stand back up for lunges: stand up straight, hands on your hips, feet six inches apart. Step forward with your right leg until your knee reaches a 90-degree angle. Keep your weight on your heel through the entire movement. Drive your heel into the floor and step back. Switch legs and repeat. You can increase intensity by doing all reps on same leg and then switching or also by holding free weights. Do 15 reps on each side. Repeat the sequence until the end of the song.

"How I Roll"

Spears can still pull off her booty-baring outfits — in Femme Fatale's promos, she donned bodysuits by Dolce & Gabbana. Use this evenly-paced tune for a fanny firming workout. This capoeira move tones your glutes, abs and shoulders: Start in push-up position. Bend right knee and lift leg to left, pushing through heel with foot flexed; look over left shoulder toward right heel. Return to start. Do 12 reps. Switch sides; repeat.

Turn your attention to your thighs with a leg tap: stand with feet hip-width apart, hands on hips. Step back into a lunge with left leg, lowering until right thigh is parallel to floor. Shift weight to right leg and stand, knee soft. As left leg comes forward, tap back of right calf with left foot (as shown). Return to lunge. Do 12 reps; switch legs and repeat for one set. Do three sets. Repeat sequence until the end of the song.

"Big Fat Bass"

Brit used to be known for her killer abs. Now, the mom-of-two's middle is still worth envying. Start chiseling your core with the Pilates-inspired modified hundred: lie face-up, legs raised, knees bent 90-degrees. Inhale, then exhale, lifting head and shoulders off mat, arms extended at shoulder height, palms down. Inhale as you pump arms up and down five times, then exhale and pump five more times. Do 10 times, for 100 pumps.

Take things up a notch with a torso hold: Lie faceup with arms extended behind head. Lift shoulder blades and legs, feet together, to form a bowl shape. Exhale and pull in abs, pressing lower spine against ground. Inhale, then exhale as you shorten the space between bottom ribs and hips. Continue for 20 seconds. Repeat five times.

To slim down while you tone up, add in 30 minutes of cardio: start out at a slow jog while listening to "Seal It With A Kiss," then pick up the pace a bit with "Trouble For Me" and "Gasoline." "(Drop Dead) Beautiful" and "Trip To Your Heart" will keep your heart rate up; then cool down with "Criminal" and "Inside Out."

More from SELF:

The new Self Challenge Drop 10 program is here! Join us in dropping the winter weight and you'll feel great for summer

For daily healthy eating tips follow SELF on Facebook and Twitter.

Latest Fitness