A good workout can be exactly what you need to come back stronger mentally and physically, actress Taraji P. Henson is proof of that.
When the pandemic first hit and then started to drag on longer than anyone could have guessed, Taraji noticed her lockdown lifestyle was taking a toll on her physical and mental health. “I was like, ‘This can sink me,’” she says. “The older you get, the harder it is to get in shape. I didn’t want to be climbing out of a hole.”
Her low point was the morning she woke up with crumbs in her bed and a Cheeto stuck to her face. “That’s when I realized I had to do everything I could to feel good, or that depression thing was going to get the best of me,” she recalls. The first thing she did was hit the gym. “When I get those endorphins going, I’m like a whole different girl,” she told Womens Health.
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.
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.”
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.