Estimated read time3 min read

Few celebs embody wellness quite like Dua Lipa. As a global pop star known for her high energy performances, demanding travel schedule and commitment to fitness, she’s a solid source of inspo for anyone looking to balance health with busy lifestyles. When it comes to workouts, there’s one method she relies on routinely: her Frame Reformer classes.

The Pilates-based training platform, co-founded by Dua, is designed to make reformer Pilates more accessible—and mat sessions are a big part of that. Dua does them daily.

“The one thing that keeps me grounded and keeps me fit is getting on the mat every single day,” she told Vogue. “That’s doing Pilates, that’s doing yoga—the good thing about the Frame Reformer is that, even when I’m traveling, I can do the mat stuff.”

dua lipa workout

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“For me, it’s important to keep my mind and my body healthy, because then I know I can get up on stage every single night and feel my best. It’s on those days even if you don’t want to do it, you should do it because your body is going to thank you for it. So yeah, I’m a big advocate for getting up and getting on the mat at least once a day.”

Below, Frame Reformer trainer Melissa Lynn shares a full-body 20-minute mat workout for you to try. All you’ll need is a mat, a Pilates ball, a pair of ankle weights and a pair of wrist weights. “A Pilates ball will add a little instability, and our ankle and wrist weights add a little intensity,” Melissa explains. Here’s how to do it.

Do: Perform each exercise for 40 seconds, then rest for 20 seconds before moving on to the next exercise (or the next side for single-sided exercises). Rest for 60 seconds after completing every exercise, then repeat the whole circuit for a second time.

Side Plank and Pulse On the Ball

  1. Set up in a side plank on your knees with your top hand pressing into the ball on the ground.
  2. Lift hips to form a straight line from head to knees.
  3. As you pulse your hips up, press into the ball. Then lower with control. Repeat for prescribed time, then switch sides.

Side Plank and Pulse On the Ball With Leg Extension

  1. Set up in a side plank on your knees with your top hand pressing into the ball on the ground.
  2. Lift hips to form a straight line from head to knees.
  3. As you pulse your hips up, press into the ball at the same time as extending your top leg away from you to form a diagonal. Then lower leg and hips with control. Repeat for prescribed time, then switch sides.

Ball Ab Crunch

  1. Lie back over Pilates ball with feet flat on the floor and knees bent, arms extended straight up to the ceiling.
  2. Brace your core and curl your head, neck and shoulders up toward your hips. Your arms should stay in line with shoulders, extended out in front of you.
  3. Lower slowly and repeat for prescribed time, then switch sides.

Oblique Crunch Hold With Leg Lift

  1. Start with knees in tabletop position, in line with your hips. Fingertips at your temples, elbows wide. Place the Pilates ball against one knee and hold in place with the opposite elbow, to form an oblique crunch.
  2. Hold the ball there, then extend the opposite leg away and repeatedly lift and lower the leg. Repeat for prescribed time, then switch sides.

Oblique Teaser

  1. Hold the Pilates ball in your top hand, extended overhead while resting on your bottom forearm.
  2. In one movement, lift your torso and legs simultaneously into a side V-sit, bringing your top arm up so that the ball meets your feet.
  3. Lower with control and repeat for prescribed time, then switch sides.

Reverse Lunges

  1. Place your front heel on the ball and step the other foot back into a split stance.
  2. Lower into a lunge, keeping your front knee aligned over the ankle.
  3. Drive through your front heel to return to the start position and repeat for prescribed time, then switch sides.

Find the Perfect Women’s Health Training Program for YouChevron Left IconChevron Right IconHeadshot of Bridie Wilkins

As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.