Bella Hadid – Toning & Pilates Transformation
Bella Hadid, one of the most iconic supermodels of her generation, is known for her slender and toned physique. To stay in shape for runway shows and photoshoots, Bella incorporates Pilates into her workout routine, focusing on toning, flexibility, and building core strength. Pilates has been one of the key elements of her fitness regimen, helping her achieve a long, lean, and defined look without bulking up. Along with Pilates, Bella incorporates other toning exercises to sculpt her body, especially her legs, arms, and core. Here’s everything you need to know about Bella Hadid’s workout routine, diet, and fitness approach!
Bella Hadid’s Fitness Philosophy
Bella Hadid’s fitness routine is all about maintaining a lean and toned body with a focus on core strength, flexibility, and toning exercises. She emphasizes full-body workouts, which involve muscle activation, improved posture, and controlled movements. Bella also stays active by mixing Pilates, strength training, and light cardio. Pilates is a crucial part of her routine as it allows her to build a strong foundation without adding bulk to her frame. This mix helps her achieve a sculpted and feminine silhouette.
📌 Training Details:
✔️ Pilates for core strength and flexibility
✔️ Toning exercises to maintain lean muscle mass
✔️ Focus on legs, glutes, arms, and abs
✔️ Incorporation of light cardio for overall fitness and fat burning
✔️ Full-body workouts for symmetry and muscle definition
Bella Hadid’s Workout Routine
Bella Hadid’s workout routine is designed to tone her body, emphasizing exercises that build strength and flexibility. Pilates is the cornerstone of her training, but she also includes functional movements and toning exercises that complement the benefits of Pilates.
Day 1 – Pilates & Core
| EXERCISE | SETS | REPS |
|---|---|---|
| The Hundred (Pilates) | 1 | 100 pulses |
| Leg Circles (Pilates) | 3 | 15 reps per side |
| Pilates Roll-Ups | 3 | 10 reps |
| Bicycle Crunches | 4 | 20 reps |
| Plank to Push-Up | 3 | 12 reps |
Day 2 – Full Body Toning
| EXERCISE | SETS | REPS |
|---|---|---|
| Squats (Bodyweight or Weighted) | 4 | 15 reps |
| Lunges (Bodyweight or Weighted) | 4 | 12 reps per leg |
| Push-Ups | 3 | 15 reps |
| Dumbbell Rows | 4 | 12 reps |
| Glute Bridges | 4 | 15 reps |
Day 3 – Pilates & Flexibility
| EXERCISE | SETS | REPS |
|---|---|---|
| Pilates Saw | 3 | 12 reps per side |
| Single-Leg Stretch (Pilates) | 3 | 12 reps per leg |
| Swimming (Pilates) | 3 | 30 seconds |
| Teaser (Pilates) | 3 | 10 reps |
| Side Plank with Leg Lift | 3 | 15 reps per side |
Day 4 – Arms & Abs Toning
| EXERCISE | SETS | REPS |
|---|---|---|
| Dumbbell Bicep Curls | 4 | 12 reps |
| Dumbbell Tricep Kickbacks | 4 | 12 reps |
| Russian Twists | 4 | 20 reps |
| Plank with Shoulder Taps | 3 | 20 taps |
| Mountain Climbers | 4 | 30 seconds |
Day 5 – Lower Body Toning & Pilates
| EXERCISE | SETS | REPS |
|---|---|---|
| Squats (Bodyweight or Weighted) | 4 | 15 reps |
| Step-Ups (Weighted) | 4 | 12 reps per leg |
| Sumo Squats | 4 | 15 reps |
| Glute Kickbacks (Bodyweight) | 3 | 20 reps per side |
| Side Leg Raises | 3 | 20 reps per side |
Day 6 – Active Rest & Stretch
| EXERCISE | SETS | REPS |
|---|---|---|
| Yoga or Stretching | 1 | 45 minutes |
Day 7 – Rest
| EXERCISE | SETS | REPS |
|---|---|---|
| Rest or Light Stretching | – | – |
Bella Hadid’s Diet Plan
Bella’s diet is all about balance. She focuses on fueling her body with clean, whole foods while maintaining a healthy caloric intake to support her intense workouts. Her diet includes lean proteins, healthy fats, and plenty of vegetables, and she enjoys occasional indulgences to keep things in moderation. Bella also prioritizes staying hydrated, which is essential for recovery and overall wellness.
📌 Macronutrient Breakdown:
✔️ Protein: 30-35%
✔️ Carbs: 40-45%
✔️ Fats: 20-25%
Bella Hadid’s Daily Meal Plan:
Meal 1 (Breakfast):
- Scrambled Eggs with Spinach and Mushrooms
- Whole Grain Toast with Avocado
- Fresh Fruit (usually berries or apple)
Meal 2 (Mid-Morning Snack):
- Greek Yogurt with Chia Seeds and Almonds
Meal 3 (Lunch):
- Grilled Chicken or Salmon with Quinoa and Steamed Vegetables (broccoli, spinach, or asparagus)
- Mixed Green Salad with Olive Oil and Lemon Dressing
Meal 4 (Afternoon Snack):
- Protein Shake (with almond milk and a handful of spinach)
- A small handful of mixed nuts
Meal 5 (Dinner):
- Grilled Shrimp or Tofu with Sweet Potatoes and Steamed Green Beans
- Side Salad with Avocado and Lemon Dressing
Meal 6 (Optional):
- Dark Chocolate or a Protein Bar
Bella Hadid’s Supplement Stack
Bella’s supplement routine focuses on supporting her active lifestyle and promoting recovery after workouts. She uses a few key supplements to keep her energy levels up and her body in top shape.
📌 Common Supplements Bella Uses:
✔️ Whey Protein – For post-workout recovery and muscle repair
✔️ Collagen – To support joint health and maintain skin elasticity
✔️ Fish Oil – For heart health and reducing inflammation
✔️ Multivitamins – To cover any nutritional gaps
✔️ BCAAs – To help with muscle recovery and prevent muscle breakdown
Bella Hadid’s Fitness Secrets
1️⃣ Consistency in Workouts: Bella sticks to her routine, ensuring she works out consistently to maintain her toned physique.
2️⃣ Pilates for Flexibility & Strength: Pilates is key to her overall fitness, helping with core strength, flexibility, and toning.
3️⃣ Toning Exercises for Lean Muscle: Bella focuses on exercises that shape her body without adding bulk, like bodyweight squats, lunges, and planks.
4️⃣ Balanced, Clean Eating: She sticks to a nutrient-dense diet that includes lean proteins, vegetables, and healthy fats.
5️⃣ Hydration: Bella ensures she drinks plenty of water throughout the day to keep her body well-hydrated and aid in recovery.
Final Thoughts
Bella Hadid’s fitness routine is all about toning and sculpting her body with a focus on Pilates and functional movements. By incorporating Pilates, toning exercises, and a balanced diet, she’s able to maintain a lean, sculpted physique. Her workout plan focuses on both strength and flexibility, helping her stay fit and active in a way that complements her supermodel career.
💡 Want to get Bella’s look? Try incorporating Pilates and toning exercises into your routine, stay consistent, and focus on clean, whole foods to fuel your body!
