Sana, a member of the globally recognized K-pop group TWICE, has garnered attention not only for her talent and beauty but also for her dedication to maintaining a healthy lifestyle amidst the demanding schedules of a K-pop idol. Her journey hasn't always been easy; before her debut, she faced scrutiny and was teased for being “chubby,” even being photographed with a double chin. However, Sana has since discovered a balanced approach to diet and exercise that works for her.
Important Note: Before making any significant changes to your diet or exercise routine, it’s essential to consult with a healthcare professional to ensure the changes are appropriate and safe for your individual needs.
Sana's Evolving Approach to Diet
Like many K-pop trainees, Sana faced immense pressure to maintain a certain physique. She once revealed that during a stressful period, she gained weight and resorted to extreme measures to lose it, even "surviving" on as few as eight cherry tomatoes a day. "There was a time when I survived on just eight cherry tomatoes a day," Sana shared. Fortunately, she has moved away from such drastic methods and now focuses on a more sustainable and healthy approach.
In a recent video with Single’s Inferno Kim Jin Young, Sana discussed her trainee days and the food restrictions she faced. She recounted instances where she craved jokbal, a Korean pig trotter dish, and had to secretly eat it because she was on a diet. “So I wanted to make a delivery order but if I did, I could have been scolded,” Sana added. She emphasized that this was before her debut and that she currently manages her diet independently. “I personally controlled myself after the debut ‘Don’t meddle with my business!’” Sana declared.
Dieting History
During an interview, Sana shared that she had been made to go on diets prior to her debut in the group. Later, she also discussed her love for jokbal, a Korean pig trotter dish she had to “secretly” eat when she was put on a diet. “So I wanted to make a delivery order but if I did, I could have been scolded,” Sana added. However, Sana went on to stress that this had been before her debut, adding that she is personally managing her diet now.
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Current Diet Practices
While specific details about Sana's current daily diet are scarce, she has revealed several key habits:
- Moderation and Balanced Meals: If she does go on a diet, Sana eats three meals a day in moderation and in lesser calories. Sana prioritizes eating three meals a day in moderation.
- Healthy Snacking: When cravings strike, Sana opts for antioxidant-rich berries or small tomatoes instead of processed snacks.
- Hydration with a Twist: Sana understands the importance of staying hydrated and adds a unique element to her water routine.
Workout Routine
Sana's workout routine is a blend of dance practice, gym workouts, and other activities that contribute to her toned physique and overall well-being.
Dance Practice
As a K-pop idol, dance practice is a cornerstone of Sana's fitness regimen. Sana and the other TWICE members dedicate a significant amount of time to dance practice, typically around two to three hours daily. Sana spends a lot of time doing dance practice, similar to any other Kpop idol. We all know how vital dance practice is for a K-pop idol; that’s why Sana and other Twice members are all doing lots of dance practice. The average duration of their dance class would be around two hours to three hours a day. So that helps her most of the time. These high-energy sessions not only help her maintain her figure but also enhance her performance skills.
Gym Workouts
In addition to dance, Sana incorporates gym workouts into her routine. Sana also goes to the gym and does weight training and other workouts. She works with a personal trainer to build strength through weighted exercises. You can see a post of Sana on Koreaboo’s article where Sana was doing the leg press. The workout will be a mixture of cardio and weight training, and we will be working out five days a week.
Additional Activities
- Running: She loves starting her day with a run, which contributes to her toned figure as well as help set a positive, energised tone for the rest of the day. She kicks off her mornings with a run, helping her maintain her toned physique while setting a positive, energised tone for the day.
- Pilates: Many stars swear by Pilates for sculpting their bodies, and Sana is no exception. Pilates is a favourite among many celebrities for sculpting the body, and Sana is no exception. By focusing on full-body muscle training, particularly core strength, Pilates helps her maintain an ideal physique. By focusing on full-body muscle training, particularly core strength, Pilates helps her maintain an ideal physique.
Example Weekly Workout Plan
Here's a sample workout plan inspired by Sana's routine:
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- Morning:
- Stretching (10-20 minutes): Focus on full-body stretches to improve flexibility and prepare the muscles for exercise. In the morning, we will start up with some stretching for 10 to 20 minutes. You can even search for a full-body stretch workout that you can follow.
- Cardio (30 minutes): Choose an activity you enjoy, such as dancing (joining a dance class can be a fun way to learn new skills), running, biking, or using an elliptical machine. Now it’s time for our cardio to decide whether you want to join a dance class or do cardio exercises. However, dancing will help you learn something as a bonus. If you want to do a cardio workout, you can do 30 minutes of running, biking, an elliptical machine, and 10 minutes of hydro-row.
- Hydro-row (10 minutes): Add a hydro-row for variety.
- Evening:
- Circuit Training (3 rounds): Perform three rounds of the following exercises, focusing on core, upper body, and lower body. Now for the evening routine, we will do a workout that will contain three rounds of four exercises to tone our core, upper, and lower bodies. As we will be working on all these body parts every day, make sure you don’t do lots of heavy workouts. We will do exercises that will be light on your body and easily do every day.
Sana's Beauty and Wellness Secrets
Beyond diet and exercise, Sana incorporates several self-care practices into her routine to manage puffiness, improve circulation, and maintain a healthy complexion:
- Lymphatic Massage: Sana has shared that she tends to experience facial puffiness, so she makes time each day for a lymphatic massage on her face, waist, and legs to reduce water retention. Sana mentioned that she often deals with facial puffiness, so she carves out some time every day for a lymphatic massage on her face, waist, and legs to help with water retention.
- Cucumber Slices: To give her face an extra boost, she also puts slices of cucumber on her skin to reduce puffiness and refresh her complexion. For an added boost, she places cucumber slices on her face to combat puffiness and rejuvenate her skin.
- Compression Socks: Sana’s body is prone to water retention, so she uses compression socks while sleeping to combat leg swelling. Sana’s body tends to retain water easily, so she wears compression socks while sleeping to reduce swelling in her legs.
- Warm Baths: Soaking in a warm bath is one of Sana’s go-to self-care rituals. Soaking in a warm bath is another one of Sana’s self-care rituals. Before photoshoots, Sana enjoys a relaxing bath to help her body sweat and improve circulation, leaving her feeling refreshed and ready to take on the day. Sana enjoys having bath before photoshoots to help her body sweat and improve circulation, ensuring she feels relaxed and refreshed.
- "Sleep Instead of Eat": One of Sana’s unique weight-loss tips is to “sleep instead of eat.” Whenever she feels hungry, she takes a quick nap to curb her appetite.
Sana's Height and Weight
With a height of 168cm (5'6") and a weight ranging between 46kg to 49kg, Sana is admired by tons of fans for her beautiful and healthy physique.
Sana's Message of Self-Care and Balance
Sana’s journey highlights the importance of finding a sustainable and healthy approach to fitness rather than resorting to extreme measures. Her current focus on balanced meals, regular exercise, and self-care practices demonstrates a commitment to overall well-being. Sana undoubtedly can get called a perfect idol; she has all the physical stats that a model should have. Sana has the height factor going for her, then her body is slender, and she has all the looks that can make any person’s heart.
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