This Dakota Johnson Workout Got Her Strong and Slinky for "Madame Web"

This week Dakota Johnson dropped jaws at the red carpet premiere of Madame Web with a nearly naked look. The star showed off her incredibly fit physique in a crystal-encrusted, sheer spider web-inspired custom Gucci gown featuring a plunging neckline and low back. In case you are curious how she got into such amazing shape for the role, her trainer recently spilled the details on her workout routine.

1. She Did Sculpt Society Workouts with Megan Roup

Dakota enlisted the help of Sculpt Society founder Megan Roup. According to Roup, Johnson’s people reached out to her, as she was a longtime fan and member of her online dance-cardio and low-impact workout. “She's already so active, so she was in great shape [when we started],” explains Roup told The Zoe Report. “I would say her concentration was to build stamina and to build even more strength for the role, because her days on set are really long.”

2. Prior to Shooting She Took 45-Minute Classes with Her

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Prior to shooting the movie, Johnson attended Roup’s 45-minute class in person, which consists of a dance cardio warmup, followed by full-body sculpting. “So that flow of the class is arms with three-pound hand weights,” she said. “We go back into dance cardio [still] with three-pound hand weights. We do standing legs. Sometimes I'll use sliders — I really love a slider in a sitting leg section. It really causes a little instability in a very functional exercise and it's just a little more challenging. And then we will go into plank abs, again, sometimes using a slider, sometimes using a band or a ball there. Then we would go into two glute-focused combinations wearing an ankle weight. [...] And then we end with dance cardio.”

3. When They Couldn’t Meet, She Used Her App

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When they couldn’t meet, Johnson would do video workouts on the Sculpt Society app.

4. The 45-Minute Workout Involves a Warm Up, Low-Impact, and Functional Exercises

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“I really love the 45-minute full body style, because it really sprinkles in that dance cardio,” she says. “It's just a nice way to warm things up, but your heart rate is up and then you're going into low-impact and functional exercises. Your heart rate continues to stay up. So it's a very efficient 45 minutes that really builds strength, it builds endurance, and those are all things that [Johnson] was really looking to achieve.”

5. Some Days She Would Do 30 or 20-Minute Workouts

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Some days she would have a 17-hour day, so each day I would give her an option of a 45-minute video to do on the Sculpt Society app, a 30-minute video, and then a 20-minute video,” says Roup. “So she could kind of pick and choose depending on her energy level, the time she could carve out, and how she was feeling.”

6. Sleep Is Also a Priority for Dakota

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“I don’t have a regular [wake-up] time,” Dakota told the Wall Street Journal. “It depends on what’s happening in my life. If I’m not working, if I have a day off on a Monday, then I will sleep as long as I can,” she continued. “Sleep is my number one priority in life.” She says she’s “not functional” unless she gets at least 10 hours. “I can easily go 14 hours.”

7. She Also Mediates

Twice a day meditation sessions help Dakota with her anxiety. “I do transcendental meditation,” she told WSJ. “I’ve been really into breathwork recently and that’s been helping me a lot with anxiety.”

Jana Kramer has been working hard to get into the best shape of her life, and it shows! The actress and country singer shared a mirror selfie this week, flaunting her rock hard body in a two-piece swimsuit. How does the mother-of-two keep herself so incredibly fit? She recently revealed some of her diet and workout secrets. Read on to see 5 ways Jana Kramer stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Worked “Hard” For Her Body

In the new Instagram post, Jana explains that it isn’t a “thirst trap” photo, or an “I want attention post” or a “post to make you compare your body to mine,” but is more about her feeling proud of her body. “Because when I look at this photo, I see strength. If I’m honest, I lost a little too much weight after my divorce, and I would be lying if I said I didn’t enjoy the number I saw. But that’s an unhealthy way to look at it. It should never be about the number. It should be about how you feel,” she explained. “I have been actively becoming strong again for me. I look at this pic now and I’m proud of myself for the hard work and commitment to loving myself. This body made two beautiful humans. I’m proud of my body." She mentioned feeling even better after her breast augmentation and promoted Natrelle Breast Augmentation.

2. She Works Out with a Trainer

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Jana does a lot of cardio on her own in her home gym, but works out with Nashville based personal trainer-to-the-stars Erin Oprea as well. In a recent Instagram story, she revealed that they pretty much follow Oprea’s Pretty Muscles app workouts. “I work out with Erin two times a week,” she explained. The duo do “a ton of squats, sumo squats, lunges.”

3. Running Helped Her “Lean Out”

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Oprea also got Jana into running. “I hated running and now I love it,” she confessed. “It’s helped me lean out.”

4. She Is Proud of Her Body

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Jana’s go to diet rule? “I personally think everything in moderation,” she revealed. “I had a chocolate chip cookie last night. I will eat another one tonight. I don’t think you should deprive yourself of anything. I think, eat when you are hungry. But all-around diet is how I do it.”

5. Exercise Boosts Her Mental Health

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“Still not feeling 100 percent,” Jana explained earlier this year in an Instagram story video. “But I'm still going to run it out, sweat it out." She once explained to Us Weekly that the mental health benefits of exercise are a motivating factor. “Working out for me is my sanity…Even just going for a walk, that is a place where I come back and I'm like, 'I feel good, I feel balanced. Working out is 100% how I stay level."

Lupita Nyong’o has got something to prove -- in the gym. The Academy Award winning actress shared an impressive workout video on Thursday, executing 50 glute bridges to the tune of Nicki Minaj and Beyoncé’s Feeling Myself -- even taking a moment in between bridges to add in a dance move. What other moves and workout tips and tricks does the actress have up her sleeve? Read on to see 7 ways Lupita Nyong’o stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bikini Photos!

1. She Does Glute Bridges

In the workout video, Lupita perfectly demonstrates a glute bridge, which works the hamstrings, lower back, abs, in addition to the glutes. “#HumpDay

50 glute bridges. #letsgetit #bodybossing,” she captioned the clip on Instagram.

2. Music Motivates Her and Makes Her Workouts Fun

Lupita clearly infuses some fun into her workouts with the help of her favorite music. “Faith in myself is always renewed when the beat drops... #waitforit,” she captioned a recent video, breaking into dance after completing an exercise with dumbbells. #bodybossing

3. She Fuses Weights and Cardio

In another workout video, set to Ace of Base, she makes weight lifting double as cardio, punching dumbbells to the beat of the music. “Punching through with Ace Of Base #bodybossing Starting the week with the right energy and the wrong words,” she captioned it.

4. She Treats Herself

Lupita is a firm believer in treating herself. “About to take a bite off this weekend like... #workhardplayhard,” she captioned an image of herself taking a bite out of a few chocolate squares.

5. She Works Out for Her Body...And Her Mind

Lupita uses exercise for more than just staying in shape. “When I feel the burn, I smile and it tricks my body into thinking I am fine. And then I am! #Fitnesscanbefun #SweatNSmile,” she explained in one of her posts.

6. When She Has to Get Into Shape for a Role, She Cuts Sugar

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Lupita revealed to Essence that she sacrificed sweet stuff to get into Black Panther shape. “It was only once we wrapped that I realized I was on a sugar-free diet,” she said “We could have fruit, which is a good sugar, but no fructose or refined sugar. But we could have carbs, which are good when you work out as much as we did, and we weren’t eating less. We actually had to eat smaller meals every three hours. I never got bored. I’ve never worked on a project like this where there is a diet and a workout plan.”

7. She Gets Her Zen On

The actress knows the importance of getting her zen on. Yoga and meditation are a big part of Lupita’s life, she once revealed to Vogue.