Fresh off of hosting the 2024 BET Awards, Taraji P. Henson looks amazing. Her body is toned and bronzed with muscles popping out in all the right places. But how does she do it?
Since August 2020, Taraji has been working with celebrity trainer Mike T., of Force Fitness, to build stamina and strength. Her workouts begin with a 16-minute walk on her treadmill, followed by an hour of weights, cardio, and plenty of abs, including sets of reverse curls to target the rectus abdominis and twists for obliques.
Taraji was so pleased with the results, this summer she posted an Instagram pic of her abdomen looking sleek and snatched. Immediately, the comments section lit up with fire emojis.
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Taraji tells me her favorite exercises are “anything to do with the butt.” She loves squats, lunges, and especially deadlifts. The key to an effective deadlift, she says, is proper form, which took her a while to master.
She jumps out of her chair to demonstrate: “You have to keep your feet parallel and let your arms dangle,” she says, hinging at her hips. “Your focus should be on your glutes and hamstrings, so you actually feel the pull when you’re coming up.”
Aside from strength training, Taraji usually gets her cardio in on the elliptical, she previously told WSJ Magazine. "If I’m feeling really adventurous, I’ll do a 20-minute stint on my Peloton bike," she said. "If I’m feeling really lazy, I’ll just walk it out on the treadmill."
As for her diet, Taraji practiced intermittent fasting as of 2021, and usually doesn't break her fast until 11 a.m., she told WSJ Magazine. For her first meal of the day, she goes for a protein shake.
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"I take vitamin C, I take iron," she said. "I put elderberry powder, spirulina, and collagen in my shake."
In an Instagram video shared by her trainer, Mike T. of Force Fitness Inc., the Benjamin Button star shows us all the right moves to tone up your arms, back and shoulders.
Watch the video on the next page and read on for four strength-training moves that'll have you red-carpet-ready.
1. Flat Chest Press with Leg Raise
Lie on your back, while holding a pair of dumbbells in a neutral grip.
Engage your core, by lifting your legs off the floor.
Press the dumbbells up while simultaneously raising your legs to a vertical position and lower as you bring the weights down.
You can also perform this combination by holding one dumbbell in each hand on either side of the chest; with palms facing forward.
Lift both weights, pushing them straight up until arms are fully extended – legs should remain up, with knees bent at a 90-degree angle and ankles crossed.
Pause briefly and repeat.
2. Split-stance Bicep Curl
Holding dumbbells with palms facing outwards and pinkies resting against dumbbell head.
Place one foot on top of a bench and fully extend arms down to your core, exhale and quickly raise dumbbells to shoulders.
Keep elbows tucked at your sides. Pause, then slowly retract dumbbells back to the starting position. Make sure to swap lifted leg after repetitions are completed. Complete 3 to 5 sets of 15-20 repetitions for ultimate results.
No bench, no problem.
With feet placed in a staggered position and knees slightly bent, hold a dumbbell in each hand; palms face out.
Beginning with the dumbbells in front of the body – leaning forward slightly and elbows bent – curl weights toward the shoulder before slowly lowering the dumbbells up and down.
Remember to alternate your stance with each set.
3. Seated Chest Fly Workout
This easy to do move can be done using the seated fly machine, ensure that the seat’s height is adjusted so that the handles line up with your chest. Sit with both your middle and lower back flush with the back of the seat. Your head should also be in line with the spine.
Grasp the handles. Push the handles forward slowly, as you squeeze your chest in the middle.
Breathe out during this part of the motion and hold the contraction for a second. Slowly return to starting position and inhale until your chest muscles are fully stretched.
4. Single Arm American Kettlebell Swing
Place one kettlebell between your legs. Push back with your butt (as though in a seated position) and bend your knees. Make sure that your back is flat as you straight ahead.
Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive through with your hips taking the kettlebell forward.
Let the kettlebell swing back between your legs and repeat. Alternate arms with each set.
Tip: when performing these moves, always keep in mind your level of conditioning. In other words, take it easy with the weights – start small and work your way up to a total body workout.
