Taylor Swift's brilliance filled social media sites and international newspapers after the success of her Eras Tour, which she held in 2023, and everyone started talking about the strength of her appearance, the extent of her endurance, and her performance of difficult dances without any significant effort.

Have you ever felt short of breath after singing karaoke for no more than 10 minutes? Do you want to learn ways to increase your endurance? Are you curious about the secret of Taylor Swift's brilliance on her 2023 tour?

If your answer is yes, then you are reading in the right place, as we care about your physical fitness and are interested in providing your knowledge with a lot of information about various sports and everything related to the health of your body. We will answer all the questions that come to your mind regarding the ways that helped Taylor Swift shine.

Get to Know Taylor Swift

Taylor Alison Swift is an American pop singer, songwriter, composer, record producer, and actress. She was born in Pennsylvania on December 13, 1989. She is 5 feet and 11 inches tall. Taylor studied fine arts and obtained a doctorate. Taylor raises two cats and gives them all the attention.

Taylor, who has won several Grammy Awards, is one of the richest artists in the world, with her fortune estimated at $1.1 billion.

The artist was named Personality of the Year for 2023 by Time Magazine, as she worked well on training her voice and body and increased her endurance, which is what caused Taylor Swift to shine, and her albums to become famous.

Exercising is a Big Reason for Taylor Swift Brilliance

The famous artist began her intensive and specialized training in preparation for her Eras Tour 6 months before the start of the tour, where she used to run on a treadmill and sing her albums’ tracklist with a strong voice every day. She ran quickly while singing fast songs, and chose to jog when singing slow songs.

The actress completed a customized schedule at her gym, which included strength training, weightlifting, Pilates, cardio, dancing for three consecutive months, and a full recovery routine for one day.

Many fitness companies and clubs like Peloton are taking inspiration from Taylor Swift's workout schedule and pairing them with Taylor's recently re-released upbeat songs.

Warm-up Exercises 

Dear beautiful, we know that warm-up exercises are very important for everyone who wants to practice various types of exercise, as they expand the blood vessels, increase the supply of oxygen to the muscles, raise the heart rate, and reduce the pressure on it. These are some types of light warm-up exercises that are appropriate before performing your daily schedule:

• Jog in the same place for 5-10 minutes
• Punching for a minute or two
• Raise the right and left knee for a minute

V_Up Exercise

It is one of the exercises that contributed to Taylor Swift's brilliance on her Eras tour. This exercise requires precision and high fitness and helps to lose weight and maintain fitness. Here are your steps to apply it:

1. Bring a yoga mat
2. Sit on the floor, and lie on your back
3. At the same time, raise your arms and legs upward using your abdominal muscles and lower them gently and slowly
4. Repeat the exercise 10-15 times

Dumbbell Chest Fly Exercise

It is one of the weightlifting exercises that contributed to Taylor Swift's brilliance, and here is how to apply the exercise steps:

1. Sit in a lying position on your back
2. Hold a dumbbell in each hand
3. Raise your arms straight up, that is, bring your hands close together
4. Breathe in
5. Slowly lower your arms down
6. Exhale the air from within you and pause for a while
7. Return to starting position
8. Repeat the exercise in three batches, 5 repetitions in each batch.

Squats 

It is one of the exercises that helped Taylor Swift shine and increase the flexibility of her movement on stage. It focuses on the hip flexor muscles, buttocks, abdomen, quadriceps, and hamstrings. It is an excellent exercise, as it is an exercise that moves all the muscles of the body, contributes to warming them up, and strengthens the central nervous system. We supply you, my dear. Instructions for performing the squat exercise:

1. Stand up straight
2. Space your feet shoulder-width apart
3. Point your toes forward
4. Place your hands on your hips
5. Bend your knees and go straight down
6. Keep your weight on your heels
7. Continue lowering until you feel a stretch in your quadriceps
8. Hold the position for several seconds
9. Return to the starting position by extending your hips and pressing into your heels.
10. Repeat the exercise 10 times.

Single-leg squat

It is one of the weightlifting exercises that contributed to Taylor Swift's brilliance, and here are the steps of the exercise:

1. Stand with your legs shoulder-width apart
2. Raise your arms to shoulder level
3. Lift your left leg in front of you
4. Slowly go down
5. Stop if you feel pain or if your balance is lost
6. Tighten your buttocks and leg muscles to lift your body up
7. Switch between your legs and repeat the exercise.

Jumping

It is one of the exercises that contributed to Taylor Swift's brilliance on stage and increased her endurance. Although it does not put great pressure on the muscles, it contributes to the movement of the muscles of the entire body, which increases the levels of oxygen reaching the muscles and the heart rate, facilitating and supporting blood circulation.

Repeat the exercise for a minute, then rest.

Dumbbell Shoulder Press

 It is one of the weightlifting exercises that contributed to Taylor Swift’s brilliance, and here, my dear, is how to apply the exercise steps:

1. Get a chair and sit on it to support your back
2. Place your feet and rest them on the floor
3. Hold a dumbbell in each hand
4. Face your palms forward
5. Bend your arms until the weights are parallel to your shoulders
6. Lift the weights straight up
7. Don't forget to inhale and exhale
8. Stop for a while and take a short break
9. Come back to repeat the exercise.

Running

It is one of the most important exercises that helped Taylor Swift shine, as she pairs the speed of running with the type of song, that is, she runs quickly while singing fast songs from her albums’ song list, and chooses jogging or slow walking when singing slow songs.

Wrist Pronation with Dumbbell

It is one of the exercises to strengthen the wrist, thus holding the microphone on stage with lightness and flexibility, and it is one of the reasons for Taylor Swift’s brilliance. Wrist Pronation means that you place your hand with the palm of your hand facing down, like the movement of pouring tea, for example, and the exercise requires a table and dumbbells. Here, my dear, are the steps to apply the exercise in detail:

1. Sit on the chair and place your forearm on the table
2. Place your wrist and hand on the edge of the table
3. Hold one end of the dumbbell and point it upwards
4. Slowly rotate your hand and point your palm and wrist toward the floor
5. Maintain this position for several seconds
6. Slowly return your hand to the starting position and point the dumbbell upwards
7. Repeat the exercise 10 to 15 times and distribute the times it is performed into several groups.

Plank and Jumping Exercise

It is one of the exercises that contributed to Taylor Swift’s brilliance on her Eras tour, as it activates the body’s muscles and leads to maintaining fitness. Here are the steps for applying the exercise, my dear butterfly:

• Rest your arms on the floor (you can use a yoga mat)
• Raise your body so that the arm is at 90 degrees, the shoulders are up, and the tips of the toes are touching the ground and tense.
• Jump for 20 seconds with your feet out and back again.

 Strength training

It is one of the useful exercises that helped Taylor Swift shine on her world tour. You can add it to your exercise schedule while being careful focusing on doing it safely and following the steps and procedures to maintain safety. If you are new to it or have not done it for a long time, you should start with light weights gradually.

Weight lifting exercise may cause mild pain, which is normal, but it is not normal for it to cause significant pain and constant discomfort. In this case, you should consult your trainer or doctor.

Here are some tips to start doing weight lifting exercises safely:

1. Start with light warm-up exercises for at least 5 to 10 minutes, such as walking in place.
2. Perform each exercise for one set without using weights if you are new and doing it for the first time
3. Choose the weight you will carry according to your physical fitness and the goals you want to reach.
4. Consult your trainer before increasing weights.
5. Add a set of exercises each week until you have three sets of each exercise, taking a 30-second break after each set.
6. Exercise on two non-consecutive days a week
7. Take additional rest days if you feel pain as needed and after consulting your trainer.

Dumbbell overhead triceps extension

It is one of the weightlifting exercises that contributed to Taylor Swift’s brilliance. Here, my dear, is how to apply the exercise steps:

1. Stand on your feet
2. Space your feet about the distance between your shoulders
3. Keep your back straight
4. Hold one dumbbell in your hands
5. Extend your hands above your arms so that your elbows are next to your head
6. Lower the dumbbells behind your head without moving your elbows and slowly
7. Return to the starting position and repeat the exercise

Deadlifts

It is called the dip and rise, and it is one of the most difficult exercises for lifting weights, as it depends on strength training for the entire organs of your body. It is one of the best compound exercises that you can do, as it focuses on the buttocks and hamstrings, and strengthens the heart and the lower back area, and this leads to reducing the chances of sports injuries. It also increases the strength of the grip because the pressure is placed on it when we raise the bar.

We warn you, Madam, that you must keep your back straight, and it is preferable to perform the exercise in the presence of a sports trainer. Here are the instructions for performing the exercise so that you are not exposed to the risk of sports injuries:

1. Stand up straight with your feet shoulder-width apart
2. Place your feet under the iron bar
3. Tighten your abdominal muscles
4. Bend your knees and bend down as if you were performing a squat
5. Keep your back straight in all positions
6. Hold the iron rod tightly
7. Raise it to above your knees
8. Push the soles of your feet into the ground and raise the barbell to the top of your thighs
9. Avoid bending your elbows
10. Repeat the exercise as many times as you are able and physically fit.

Cardio Exercises

It is a group of exercises that the pop star practices to maintain the strength of her heart muscle and thus keep her body active and graceful while performing songs for no less than 3 hours. Here are some of the exercises to strengthen the heart:

Cycling

It is one of the good options for strengthening the heart muscle, which contributed to Taylor Swift’s brilliance. It should be practiced for at least half an hour a day. It can be performed at home on a stationary bike or go out for a walk on the bike. It can be performed with friends. It is useful in calming your mind, making you feel refreshed and focused on the abdominal area, stimulating your body in general and thus improving your general health, strengthening your heart, and energizing your body.

Rope skipping

Jumping rope is one of the easiest exercises to strengthen the heart muscle, which contributed to Taylor Swift’s brilliance on her Eras tour. It stimulates all muscles and ligaments, makes them more stretchy and flexible while jumping, and facilitates performance on stage. These are the steps for jumping rope:

1. Bring a sturdy, special jump rope for sports
2. Jump with both legs together while rotating the rope up and down
3. Repeat the jump and keep doing it until you feel tired.

Dancing contributed to Taylor Swift's brilliance

It is one of the most important exercises that contributed to Taylor Swift's brilliance on her Eras tour, where she trained dancing for three months in her gym, under the supervision of many professional trainers.

Taylor said that the dances she performed on her tour were not choreographed by her, but by dance instructor Mandy Moore, who was recommended to her by her friend Emma Stone.

Recovery Routine is One of the Reasons behind Taylor Swift's Brilliance

Taylor Swift is taking a break after performing a series of wonderful performances, and it takes her one day to recover, as she does not leave her bed except when eating.

This luxurious break will help strengthen, support, and protect Taylor on her upcoming concert tours regardless of any injury, fatigue, stress, or discomfort the international pop artist may suffer.

Taylor Swift's Exercise Routine Benefits

After we talked about the exercise schedule that Taylor Swift follows, we will talk about its many benefits:

• It contributes to Taylor Swift's brilliance on stage in her concerts
• Strengthens bones
• Reduces body fat
• Makes the body's muscles healthier
• Reduces the incidence of chronic diseases
• Maintains body fitness.

Diet Makes Taylor Swift Shine

We are usually impressed by the appearance of the most famous pop icon, but when it comes to the reason why Taylor Swift shines and maintains her physical fitness, we are all curious to know the secret behind this fitness, as it goes back to the sports routine and diet that she follows, and together, my butterfly, we will learn about Taylor Swift’s diet. :

Taylor strives to be balanced when it comes to her diet, as she focuses on healthy meals during the week, while at the same time allowing herself to enjoy burgers and sweets on the weekends. She loves food, trying different types of new foods, and enjoying comfort food meals.

Taylor stayed away from alcohol as much as possible.

Due to her love of food and her commitment to healthy meals, she resorts to eating salads, yogurt, and sandwiches during the week, while she relies on eating pizza, wine, liquor, baked goods, and cookies from her favorite bakery, and enjoys burgers, french fries, and ice cream with her friends on the weekend.

One of the reasons for Taylor Swift's brilliance was her adoption of some dietary rules, such as:

• Stay away from sugary or sweet drinks such as soda, and replace them with other drinks such as a sugar-free vanilla latte from her favorite place, Starbucks.
• She drank more than 10 bottles of water to hydrate her body daily, as she confirmed that her room was full of water bottles.
• Reduce caffeine

Taylor Swift also loves home-cooked meals, and cooks and bakes whenever she has time. She loves receiving guests at her home and trying food items that she makes with them. These are three types of home-cooked food that Taylor Swift likes to prepare for dinner parties:

• Mughlai chicken
• Chicken fajitas topped with mole sauce
• Spaghetti pasta with meatballs

Taylor Swift follows a basic eating plan, centered around eating like a normal person, and Taylor Swift's daily meals are as follows:

Breakfast Meal

She drinks a glass of orange juice in the morning, and eats Parmesan cheese and eggs on a buckwheat crepe.

Lunch Meal

Taylor Swift believes that lunch is a salad or a sandwich, and during tours, Taylor needs food that maintains her energy and activity, and this food gives her energy and maintains her health.

Dinner Meal

Taylor mostly prefers grilling for dinner. She likes to grill broccoli, chicken breasts, green beans, garlic, and carrots.

Light Meal

Taylor eats hummus with vegetables and makes sure to eat it between meals.

Although Taylor is often thin and fit, on some occasions she may need to lose weight and reduce the calories she consumes, so she resorts to eating chia seeds, which are small gray seeds that do not have distinctive characteristics, but when added to water or yogurt, they expand and become a light and filling meal, rich in protein and other nutrients.

You do not need, my dear, to be an artist who travels the world to learn the endurance that you need to perform, or to maintain your body’s fitness, as these are matters related to health and your personal view of yourself, but you can take an artist as a role model to follow, and begin your journey in exercising to achieve your goals and also to shine like Taylor Swift.

Thus, we have learned about the appropriate exercises to increase endurance and the routine that contributed to Taylor Swift’s brilliance. We hope that you have benefited and learned how to perform the exercises. We advise you, Madam, to follow everything mentioned previously to achieve your goal and ensure your health to improve your lifestyle.

For more information and articles about fitness, do not hesitate to follow Farashti magazine or follow Sarah’s Pop Fit programs and challenges via YouTube videos.

Frequently Asked Questions about Taylor Swift's Brilliance

Who is Taylor Swift who won the title of Artist of the Year for 2023?

Taylor Alison Swift is an American pop singer, songwriter, composer, record producer, and actress. She was born in Pennsylvania on December 13, 1989. She is 5 feet 11 inches tall. Taylor studied fine arts.

What is Taylor Swift's recovery routine?

Taylor Swift is taking a break after performing a series of wonderful performances, and it takes her one day to recover, as she does not leave her bed except when eating.

What is the benefit of a recovery routine?

This luxurious break contributes to maintaining Taylor Swift’s brilliance, strengthening, supporting and protecting her in her upcoming concert tours, regardless of any injury, fatigue, stress or discomfort that the international pop artist may suffer from.

How does Taylor Swift maintain her flexibility and shine on stage?

She follows a sports program in which she practices dancing, lifting weights, and a lot of beneficial exercises, and a diet that requires that she eat healthy food every day of the week, except for the day off. She can eat whatever she wants.

What are the benefits of following Taylor Swift's exercise program?

It contributes to Taylor Swift's brilliance on stage in her concerts, strengthens bones, reduces body fat, makes the body's muscles healthier, reduces the incidence of chronic diseases, and maintains the body's fitness.

Written by: Haidy Soliman

Sources: 

Runner’s world

Fortune well

Theeverygirl