Mary J. Blige in Bikini Is “Aging in Reverse” at 54

Mary J. Blige is heating up social media in her bikini. In a recent post, the legendary singer shows off her age-defying body in a skimpy swimsuit. “Let’s get the holiday weekend started!!!” she captioned the Instagram snaps. “All the bad chicks from the 90’s aging in reverse,” commented one of her followers. How does the star stay in shape? Here are her top diet and fitness habits.

Mary stresses the importance of getting your heart rate up. “My main exercise is cardio,” she told Shape. The treadmill is fine, but running outdoors gives me the best results. I try to log 6-8 miles a week. I could be in the worst mood, but when I do my cardio, I feel much, much better.”

Mary added swimming to her routine, and it was a game-changer. “At first it was very hard, but once I got in the water and figured out how to breathe, it was so liberating,” she said. According to the CDC, swimming effectively incorporates regular aerobic physical activity into your routine. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. In addition to the many physical benefits, multiple studies support the mental health benefits of swimming.

Mary has trained with Adam Ernster, who told Self that she does a lot of strength training, especially when on the road. A few of her go-to exercises? Squats, rows, and push-ups. “I do a lot of weights—heavy lifting. It keeps everything firm,” she added to Health Magazine. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and build lean muscle mass, and increase calorie burn. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

“Others may be able to drink and have a great time, but it doesn’t work for me at this point,” she told Shape. “I haven’t had a drink in a year and three months. I had quit for a long time but started again about five years ago. I’m off it completely once more, and now I feel stronger than ever.”

May is all about balancing healthy food with cheat meals. “I drink a green juice every day. I’ve been a vegetable eater since I was a kid,” she told Health. Her favorite dessert? “Vanilla ice cream and Coke. Or a fudge cupcake.”