Rita Ora, the multi-talented singer, actress, and television personality, has become a source of fitness inspiration for many. At 32 years old, she has captivated audiences not only with her chart-topping hits and on-screen presence but also with her stunningly toned physique. This article delves into the details of Rita Ora's weight loss and fitness routine, drawing from various sources to provide a comprehensive guide to her approach to health and wellness.
Diet and Nutrition: Smart Eating Habits
Rita Ora emphasizes making smart food choices and listening to her body's needs. She avoids restrictive dieting, focusing instead on balanced eating and portion control.
Balanced Diet
Rita Ora eats a lot, but makes smart decisions about what she puts in her body. She steers clear of bread and sugar, instead opting for lean protein, fish, and veggies. Her daily menu often includes:
- Breakfast: Two boiled eggs, asparagus, and half a cup of muesli with almond milk.
- Lunch: Chicken or fish with vegetables.
- Dinner: Six to eight ounces of fish with vegetables and half a potato.
- Snacks: She includes snacks.
Nutritionists conclude that its menu is based on the Mediterranean diet, which for decades has been considered the healthiest diet in the world.
Portion Control
One of Rita Ora's biggest eating tricks is portion control. “I watch what I eat but I just cut my portions in half. So if I want a burger I’ll just cut it in half and eat half of it. That or I’ll take the bread off and only eat the burger.
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Avoiding Restrictions
Ora doesn’t focus on cardio, but sprinkles it into her routine. She doesn’t believe in starving herself. “I’m not starving myself. I used to be like, ‘I’m not eating!’ Eating isn’t the problem, though. It’s about what your body needs, and everyone’s body is different.”
Indulgences
Rita Ora allows herself to indulge occasionally, with wine and cheese being among her favorite treats. She believes in balance and moderation, incorporating indulgences into her diet once a week.
Personalized Nutrition
In January, Ora began seeing a doctor for weekly blood tests. The doctor looks at the results, alongside how much sleep she got that week and what kind of traveling she’s been doing, and tells her what to eat each week based on those factors.
Exercise Routine: Strength, Toning, and Cardio
Rita Ora's workout routine is diverse, incorporating strength training, toning exercises, and cardio. She emphasizes consistency and enjoyment in her workouts, focusing on feeling strong and healthy rather than just being thin.
Circuit Training
Ora told Shape that works out long and hard, relying on intense circuit training sessions to keep her body strong. “I usually work out for one or two hours, depending on how much time I have. I do three circuits and repeat that three times,” she explained. She does three circuits and repeats that three times.
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Strength Training
Ora is seen using dumbbells and a weighted shoulder press machine in her Instagram video. Both of these are considered strength training exercises. Rita Ora focuses on exercises that target her thighs and bum, such as squats and weight lifting. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls.
Toning Exercises
Ora doesn’t focus on cardio, but sprinkles it into her routine. “I do toning exercises, pilates, yoga or a hike. If I run, I only run for about 10-15 minutes, if that,” she told Cosmo.
Pilates
The last workout that Ora is seen doing in her Instagram video is a session on the Pilates reformer. Pilates has a lot of health benefits. Pilates is a form of strength training, but it doesn’t look like some of the other strength training exercises you might be familiar with. Pilates focuses more on improving muscle tone than building muscles, but the result is similar: greater stability and endurance. Pilates isn’t going to bulk you up - if anything, it’s designed to cultivate a longer, leaner look. If you want a toned body, you need to adjust your diet and do some serious physical activity
Abdominal Exercises
To have a stomach like that, Rita Ora is consistent. She does abdominal exercises 5 days a week and her muscles remember this. Abdominal muscles usually learn exercises much faster than, for example, the glutes, which are harder to tighten."
- Abdominal muscles: She practices all types of abdominal muscles and does them at home every day. Her favorite and most effective exercise for abdominal muscles is the one in which you lie on your back with your legs raised. Such an exercise turns your stomach like an "ironing board". If you want to have stomach muscles like Rita Ora, do 3 sets of 20 sit-ups every day.
- Shelf: This is the exercise in which you should stay for about 60 seconds. The longest 60 seconds after which every muscle in your body begins to quiver with exertion. But the results are fantastic.
- Rotation: Sit on the floor. Lift your arms and legs off the floor, twisting at the waist. The point is to balance on the back and thereby tighten the side muscles. Do this exercise for 30 seconds and so 3 times.
- Boxing: If you are not a fan of running, then boxing should be your sport. Because boxing will burn every gram of fat in your body.
Specific Exercises Featured on Instagram
In a recent Instagram post, Rita Ora shared a glimpse of her workout routine, which includes:
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- Pile squats: According to Mentus, “Doing this type of squat while holding weights requires a lot of balance which engages the deeper core muscles of the transverse abdominal, which braces the abs tight towards the spine.
- One-leg knee push-ups: This move also works the transverse abdominal as it braces to protect the spine,” Mentus explains.
- Side bends: Side bends are another way Ora works out her abs. According to Mentus, “Side bends isolate the obliques, which can be hard to target independently,” says Mentus.
- Reformer reverse lunge with Swiss ball overhead raise:
- Swiss ball glute bridges: According to Mentus, “This exercise requires a significant bit of balance. Swiss ball glute bridges are a fantastic exercise that combines the benefits of traditional glute bridges with the added stability challenge provided by a Swiss ball, also known as an exercise ball or stability ball. Glute bridges keep the entire core under tension as the bridge is performed. The transverse abdominal works again to brace the spine, and the rectus abdominal prevents low back extension.
Treadmill
The first thing Ora does at the gym is run on the treadmill. Healthy Talbot states that this has a lot of benefits. Jogging or running on a treadmill helps to lose weight as well as burn fat quickly and effectively. Yet it’s easier on your knees and joints than outdoor running. This is the most popular advantage of working out on a treadmill workouts. Besides, these workouts burn calories at a faster rate than other aerobic exercises.
Tricep Curls
Ora is seen doing tricep curls in her Instagram video. Gymless says that all tricep workouts have a lot of benefits. Our triceps muscles enable us to extend the elbows, and it is a powerful extender of the forearm.
Leg Press Machine
Ora is also seen using the leg press machine in her Instagram video. The Mayo Clinic says that this exercise is very beneficial. The leg press is an exercise you can do with a weight machine to work a variety of muscles in the lower body. Specifically, the leg press targets the quadriceps muscles in the front of the thighs, the gluteal muscles in the buttocks, the hamstring muscles in the back of the thighs, and the calves, all in an integrated fashion.
Fluidform Pilates
The Voice Australia coach has been steaming up Instagram all summer with photos of her sculpted-toned figure and “it girl” Pilates trainer Kirsten King has been helping the singer achieve her goals. King, the powerhouse behind Pilates studio Fluidform, trains Ora five to six times a week when she’s in Australia and the results are undeniably impressive.
Expert-Recommended Pilates Moves
King shares the mindset behind Ora’s fitness journey and three moves the actress does to get into such great shape.
- Anchored dragonfly crunch: An anchored dragonfly crunch allows us to focus on the eccentric phase of the crunch, which is shown to increase muscle hypertrophy and strength quickly in the beginning phases of working out,” Nobbe explains. “This movement allows you to target all areas of the rectus abdominis muscles in the core. I love using breathing techniques with core movements.
- Reformer reverse lunge: In this movement, the rear leg is supported, isolating the front leg and focusing on an added stability aspect incorporating a Bosu ball, says Nobbe. “A unilateral movement, as such, will help improve your hip stability and knee stability and develop the quadriceps muscles.
- Hip bridge: The hip bridge develops the gluteal muscles of our posterior chain,” Nobbe says. “Strong glutes not only help us develop lower body strength but having solid hips helps strengthen our low back. You’ll also find more excellent stability in the hip joint.” He adds, “The focus here is to pair the hip bridge with an excellent bracing action of the core with each rep. As seen in the video, hold each rep at the top for a paused contraction.
Mindset and Motivation: A Holistic Approach
Rita Ora emphasizes the importance of a positive mindset and viewing exercise as a way to feel better, rather than just to lose weight.
Exercise for Strength and Well-being
“I didn’t start working out to get skinnier-I started working out to feel better,” Rita told Shape. She focuses on exercise as a gateway to strength, not weight loss. Don’t be obsessed with being thin. You just have to be fit, healthy, and strong,” she said. Ora admitted that she’s happier with her body now that she’s more fit.
Body Positivity
Ora added that she loves her curves. “I love my shape because it’s curvy,” she said. “I have thighs. I’m a size 28 in jeans. And that’s an average, normal size.
Fitspirational Role Models
Ora is all about fitspirational role models. “Sometimes it’s hard,” she told Shape, when asked about her motivation to exercise. “I don’t just wake up and run to the gym. When I need to motivate myself to work out, I look at pictures of women like Jennifer Lopez and Kate Beckinsale. They look incredible!
Consistency and Balance
One thing King wanted to instill in her celebrity client is that she doesn’t need an intense workout every day. We often find ourselves on our fitness journey, believing we must always be doing more,” M.A. Sports Performance and USAW National Coach Jarrod Nobbe states. If you ask most successful gym goers, most will speak on consistency. It’s like driving a car, we can’t put a pedal to the metal each time we are behind the wheel. Otherwise, that’ll turn into a broken down car and costly repairs. The same goes for working out. We need to have higher-intensity days followed by lower-intensity days. Finding a path to consistency in the gym will yield the best results and result in fewer setbacks. King also stresses the importance of balance and told the outlet, “When the body is balanced, everything does its job - and what appears is, for that person, their perfect body, their most aligned. Nobbe says, “I want to look at this in the idea of balance and harmony in the body with training. When we hit the gym, we are warming up properly, focused and determined during training, and then recovering well with mobility, hydration, and nutrition. These are the building blocks to success in the gym.