Music icon and actress Janet Jackson is known for her catchy songs, beautiful voice and incredible dance moves. While it’s no secret that she’s battled with her weight in the past, today she looks better than she ever has, thanks to key lifestyle changes.

Here’s how Janet makes her fitness routine a little bit more “pleasurable.”

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1. Change Up Your Routine Often

“I don’t like to work out, and I get bored easily,” Jackson says. “Tony [her trainer] is great. He comes up with something new all the time. When I’m getting ready for a tour, I’ll work out with the dancers to build my endurance. He’ll put us in teams, and we’ll do all sorts of drills and races. Everybody is drenched with sweat before we start one dance step.”

2. Slim Down With Sports

Yes!

Not only can a workout be terrific for calorie-burning and fitness-boosting, but it can also prep the body for better performance in bed. It incorporates general fitness, sex-specific training, and moves that can give you more stamina for longer lovemaking sessions. This program with men in mind, but women can use it, too.

To keep your sex life awesome, these top five “sexercises.”

Pushups. If you’re going to pick just one exercise to do, this is the one to go for, for all the obvious reasons.”If you can’t do basic training-quality pushups at first, start with wall presses (essentially pushups done against the wall), aiming for 3 sets of 12 to 15 repetitions. When you’re ready, progress to knee pushups on the floor, making sure to keep your back straight (squeeze your butt and suck in your gut) while you slowly touch your nose to the ground. Once you’re ready to kick it up a notch, progress to traditional hand-and-toe pushups.

Abdominals. Your abs are a critical sex-boosting body area to work on. After all, you have to use your abdominal muscles during sex. Start your ab workout with good old-fashioned crunches. Lie on your back, hands supporting your neck, knees bent, and your feet on the floor. Then bring your body up just enough to get your shoulders off the ground. Do 3 to 5 sets of 15 to 20 repetitions.

For additional ab oomph, men and women can also do bridges. Lying on your back, knees bent, feet on the floor, lift your hips up and down for 3 sets of 15 reps. Men can also try pelvic tilts. Standing up or lying down, straighten your lower back and pull your belly button in until your lower back touches the wall or floor. Women can try Kegels. Contract your pelvic muscles — the ones you’d use to stop the flow of urine; squeeze the muscles tight for 3 seconds, then relax for 3 seconds. Do 10 to 15 repetitions three times a day.

Deadlifts . This exercise will keep your back as strong as it can be, and give your legs and torso a workout too. Deadlifts, in which you start in a neutral bent-over position and raise a weighted barbell or dumbbells from the ground, are easy to do — and easy to do wrong. So technique is important to prevent injury. Get some pro tips online or at your gym to be sure you’re getting the most out of doing deadlifts.

Torso side bends and twists. To get the most from this exercise, as well as the next one, head to the gym. The effort is worth it because torso side bends and twists will keep your upper body strong, and give you stamina. Do them on the cable crossover machine for maximum effect.

Pushing or pulling exercise in the gym. Rows, flyes, and lateral raises on the cable crossover machine will do a great job of enhancing your performance in the bedroom. Remember to get a few quick tips from a pro on how to do these exercises most effectively.

RadioOne EXCLUSIVE: Anthony Mackie On How He Got His Body Right

This latest Hollywood fitness and weight-loss craze is a favorite of many, many celebrities, including Beyonce and First Lady Michelle Obama. It tones just about every part of your body, including the core, arms, legs and butt.

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Oh…and it also let’s you have the kind of fun you haven’t had since you were a kid.

Basically, Hoopnotica uses a device similar to a hula hoop to help you tone your body. People who use it regularly have seen impressive pounds lost and waistline inches reduced.

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The creators of Hoopnotica say , “It is cardio and strength training because you’re using all of your core muscles. You tighten up the sides of your body and you tighten up your center or your hips or your legs.”

Hooping burns about 420 calories per hour, which is about the same as a 45-minute run.

Why on Earth is that, you ask? Here are five reasons why it may be worth your while to make this change. And no, lifting like a dude won’t make you look like one:

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Book a Physical

Believe it or not, only about 20 percent of Americans get an annual check-up. Be one of them! While you might look and feel just fine (or really hate needles), it’s important to keep tabs on things like blood pressure, cholesterol and vitamin deficiencies before designing your workout program.

Get Sporty

Break up your routine with outdoor exercises like tennis or golf, or team up with friends for an afternoon of ultimate Frisbee. Even kickball will get your heart going—and you don’t have to be athletically gifted to play!

Ditch Old Walking or Running Shoes

Invest in a new pair of kicks, because worn-out soles are a quick path to injury. Write the purchase date on the tongue or side of your shoes and let your weekly mileage be your guide. If you walk or run 10 miles per week, replace your shoes every 12 months; 15 miles, every 8 months; 20 miles, every 6 months; 30 miles, every 4 months.

Update Your Workout Wardrobe

Still sweating it out in cotton T-shirts? Throw away worn-out workout duds and replace them with shorts, tanks and tees in breathable, wick fabrics. While you’re at it, update your sports bras, too (a typical bra has a lifespan of about six months, although hand-washing can make them last longer).

Pump Up Your Playlist

70% of cellulite is caused by lifestyle; 30% is genetic. So, what does that mean? Well, it’s going to take a balance of good nutrition in addition to exercise. Keep in mind that a great butt workout is only part of the picture. Eating right is important, too because no one will see those fabulous glute muscles if they’re hidden underneath excess pounds. A diet consisting of whole, less-processed foods, lean protein, and complex carbohydrates — which is also low in sugar and saturated fat — can help build lean muscle.

For cardio, walking hills is a great butt workout. At the gym or home, use a 5% to 7% incline grade on your treadmill. Climbing stairs is another great choice for working the glutes. Find a stadium, or use a stair machine, elliptical, or arc trainer to help define the butt.

After working up a sweat, try these six butt-busting strength exercises (aiming for three sets of 10 to 15 repetitions of each):

1. Squats. One of the best exercises you can do for your butt, hips, and thighs is the squat. Stand with feet parallel and shoulder-width apart. Slowly lower your hips, making sure not to let your knees go out past your toes. Variations are endless and for an advanced version, progress to squat jumps (each time you come out of the squat, leap off the ground).

2. Lunges. Beginning with your feet parallel and hip-distance apart, take a giant step forward or backward. Slowly lower your body, bending both knees. Bend your knees no farther than 90 degrees, keeping your front knee aligned over your front ankle. Step together and repeat. Alternate legs or do all sets on one leg and then switch for a greater challenge. Beginners should stay in the lunge and just lower and lift by bending the knees.

3. Bridges. Lie on your back with knees bent and feet on the floor, hip-width apart. Slowly peel your spine off the floor from the bottom, one vertebra at a time, tightening the glutes and hamstrings (backs of the thighs) until you’ve created a diagonal line from your shoulders to your knees. Return to the floor slowly, one vertebra at a time.

Variation: one-legged bridge: Hold the knees tightly together and extend one leg at knee level while in the bridge position. Do all repetitions on one side, then switch. To take it to the next level, try the bridge on a stability ball. With the head and tops of shoulders balanced on the ball, lift the hips into a tabletop position, level with the shoulders, then lower slightly and repeat.

Advancing from there, lift into the bridge position on the ball, then take two baby steps to your left, changing the line of gravity so you’re off-center, then drop and lift the hips. Do all the repetitions on one side, then switch.

4. Step-ups. Using a weights bench (a step would work, too), step one foot on top, then push through the top leg and glute to lift the bottom leg up and tap the bench. Lower and repeat using the same leg. Add hand weights or a knee lift with the tapping leg for a greater challenge.

 5. Leg/hip extensions. Reaching a leg behind your body is a great way to work the glutes. In Pilates, it’s done while lying on your side, but you can also do it while lying over a stability ball or standing. Using a slow, controlled motion, extend the leg behind the body while squeezing the glutes and keeping the torso stable. Do three sets of 15 repetitions, then switch legs.

For a challenge: While standing, extend one leg back and hinge from the hip. At the same time, lower the torso to parallel with the floor. Keep the abs tight and return to standing, lowering the back leg.

Getting Results

Whatever butt workout you choose, the experts suggest following a few rules for best results:

1. Set goals

2. Surround yourself with positive people

3. Stay consistent

4. Use good form

5. Fit more movement into your daily life

6. Stretch the opposing muscles

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If you’re working toward developing healthy habits or working toward fitness goals it’s important to reward yourself from time-to-time to keep your motivation levels high. For many of us “reward” = food, starting in childhood. While an occasional indulgence won’t derail your efforts, why set yourself back when there are so many no-calorie treats that can do the job?

It’s called…a plank. What is a plank? Quite simply, it’s an isometric exercise for the abs (where you perform one action, holding still for the entire duration of the move). You may be learning the plank exercise for the first time or you may already use it regularly in your workouts. But guess what? Most trainers consider the plank to be one of the most effective abs exercises.

Not only does it strengthen and firm your abs, but also works all the core muscles — the back, hips, etc.

A review of 20 years worth of studies conducted by researchers at Duke University Medical Center found that yoga is effective in the treatment of chronic pain, including osteoarthritis, carpal tunnel syndrome, and fibromyalgia.

In the studies reviewed, patients saw significant reductions in joint pain, muscle stiffness, and overall physical discomfort while greatly improving their flexibility, range of motion, and muscle strength.

Why Yoga?

Performed correctly, yoga’s fluid movements allow swollen or otherwise painful joints to glide smoothly over one another, increasing mobility and strength without excess wear and tear, says Cynthia Maltenfort, a yoga instructor at Sun and Moon Studios in Virginia.

“Yoga is a safe alternative to weight-bearing exercises that could worsen weak joints because it strengthens the muscles around them, which reduces tension and increases mobility,” she explains.

Of course, before performing any of the below pain-relieving poses, be sure to talk with your doctor first to make sure your pain isn’t due to a serious condition or injury, and use props such as blocks for support as needed.

Yoga Pose: Cobra
For: Back pain

Lie face-down, forehead resting on floor. Place hands on either side, at middle of ribcage. Draw legs together, pressing tops of feet into floor. Reach back through toes, lengthening legs, and press evenly through hands as you draw elbows close to ribcage. Using strength of back (not arms), lift head and chest, sliding shoulder blades down back. Take 5 to 10 deep breaths before gently releasing to floor, turning head to one side.