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The Voice coach Gwen Stefani is an icon to millions of ’90s kids. Her trademark rhinestone bra straps, retro-styled voice, and cherry-red lips made the No Doubt singer Insta-famous with hits like “Don’t Speak,” and “Spiderwebs. However, her diet and exercise routine are that much more impressive.

The 50-year-old mother of three is, arguably, the best she’s ever been. Now, Stefani’s personal trainer spills the secrets to achieving a rockin’ bod. Here’s how to get there.

A closer look at Gwen Stefani’s exercise routine

Gwen Stefani performs on stage
Gwen Stefani performs onstage during the Machaca Fest 2019 | Medios y Media/Getty Images

With an intense schedule, Stefani’s workout has to be fast, efficient, and produce results. The busy mom previously revealed she keeps her time at the gym to just four days per week with each session lasting about an hour, or slightly longer.

“I have no magic thing that I do to stay fit. I eat really clean, do my shows, and work out,” Stefani told Shape. “I always feel better when I’m in a routine even though I sometimes hate it.”

One secret Stefani admitted to the cardio portion of her routine? “I play tennis, badly, with [Blake Shelton],” she said.

Stefani’s former longtime trainer, Mike Heatlie, previously told Shape Magazine, “a high-intensity weight training routine combined with some quality cardiovascular training,” works wonders in achieving results like Stefani’s.

He suggested choosing “four to five exercises” to perform “without any rest between sets” followed by “one to three minutes of high-intensity cardiovascular work.”

Some of the moves to choose from include full dumbbell squats, a standing lateral shoulder raise, kettlebell swings, and unbalanced lunges, to name a few.

Stefani’s new trainer Gunnar Peterson recommends whole-body cardio to sculpt more muscles in less time. More importantly, he advises you find exercises or hobbies that bring you joy if you want to maintain results for the long haul.

“If you can find a way to enjoy what we’re doing, enjoy the work, the end goal seems to come faster,” he said. “You stop looking at the destination and you start enjoying the journey. I know that may sound corny or contrived, but it’s really true.”

Stefani’s diet is very clean

Stefani diet is clear of meat and carbs, when possible. From the age of 12, the singer began following a vegetarian diet. She’s also gone full vegan off and on for years.

Heatlie said the best way to burn fat and lose weight is to carb-cycle, which helps drop levels of stored carbs (glycogen) in the muscles and liver. This process helps the body use stored fat for fuel. So how does it work?

Heatlie said reducing carb intake on certain days triggers the fat-burn process. That means cutting bread, pasta, potatoes, rice, sugar, and high-fat foods some days of the week or adapting some form of intermittent fasting (restricting your eating window each day) for faster results.

As for abs like Stefani’s, Peterson said it’ll take more than standard sit-ups.

“Your core wraps around your entire body and supports you,” Gunnar told Popsugar. “When it comes to abs . . . there’s a ton of work done in flexion and maybe at the most in extension.” He said it’s not comprehensive enough to develop celebrity-like abs.

The key is adapting exercise moves that work the entire core such as a variety of planks with toe-touches and Supermans sprinkled in.

Why Stefani says she feels ‘blessed’ to celebrate her 50th birthday

As for the milestone birthday, Stefani told Entertainment Tonight it’s not much more than a number. “I feel the same as I always feel, which is horrified,” she said. “Nobody wants to grow older. But, you know, I feel like I’m also in an amazing place in my life. I feel so blessed right now.” 

She credits her gratitude for finding some semblance of balance.

“I always knew at this point in my life I was going to be turning this age, which is hard to even say out loud, but where I would be with my kids and what place they would be at and I feel so, like, I’m in a good balance of being able to work and also be here a lot and enjoy being a mom and being there for them,” she said. “It’s a good time in my life. I mean, I cannot complain.”

Whether you’re up for Stefani’s diet and exercise routine or not, it’s totally achievable. With a little hard work, patience, and gratitude, you, too, can get in the best shape of your life.