Singer Dua Lipa follows a mat-based workout routine created by trainers at her fitness company, Frame Reformer, to maintain her physique and overall wellness. The 20-minute session combines six moves that target multiple muscle groups without requiring equipment or a reformer machine.
The routine emphasizes functional fitness through mat work, a practice that strengthens the core, improves posture, and builds lean muscle. Mat exercises like those in Lipa's regimen engage stabilizer muscles throughout the body, making them effective for full-body conditioning.
Frame Reformer's approach integrates principles from pilates and contemporary fitness training. The six-move sequence targets the arms, abdominals, and legs—areas that respond well to controlled, repetitive movements. This type of training builds muscular endurance rather than bulk, aligning with the aesthetic goals many people pursue through fitness.
Mat workouts offer accessibility. Unlike reformer classes, which require specialized equipment, these exercises can be performed anywhere with minimal space. The routine fits into a busy schedule, making daily practice feasible for those juggling professional and personal commitments, as Lipa does with her music career and business ventures.
The effectiveness of mat-based training stems from progressive resistance and mind-muscle connection. Practitioners focus on form and controlled movements rather than speed, which activates muscle fibers more thoroughly. Research on pilates and similar mat practices shows they improve core stability, flexibility, and postural alignment over time.
For beginners, starting with this type of structured routine provides a foundation. The Frame Reformer program demonstrates how celebrities maintain fitness through consistency rather than extreme measures. Performing the same sequence regularly allows the body to progress gradually, with practitioners able to increase reps or intensity as they grow stronger.
Adding this mat work to a daily routine requires only commitment and floor space. The format works well as a morning energizer or evening