Beyonce: Self Magazine [June 2009 Cover]

Beyoncé Knowles is nothing short of a glam goddess: on stage, in print, on screen and–as SELF found out when we shot her for our June cover­­–in person. She’s also totally approachable, and all too human. That “Single Ladies” body? It doesn’t come easy! The singer told us how she got in the best shape of her life for her current world tour.

She puts in the work. To get a tour-worthy body–one that can handle singing and dancing at the same time–the star works out five days a week with her trainer. Those workouts include 100 squats, step-ups and walking lunges (each!).

She makes it fun. An upper body workout can get boring with all those repetitions, so Knowles added her own twist. “I’ll put on a song that I really like and do [biceps curls with] 5-pound weights the whole song,” she told us. Or, using 3-pound weights, she’ll box for the length of one track.

Read more after the jump, and don’t forget to check back on Thursday for a behind-the-scenes video and a chance to win a free download!

She knows how to motivate herself. What’s the point of running, if you’re not running towards something? Knowles keeps a painting of an Oscar at the gym, so she’s literally running towards her next goal. “I look at it, and I’m like OK, I have to stay in shape,” she admits.

She’s consistent. From the beginning of rehearsals on January 19 to the start of her tour on March 26, Knowles practiced her choreography for nine hours a day, seven days a week–while wearing 5-inch stilettos. Think it’s tough to make it through the workday? That’s 603 hours in heels! The star admits, “When I come home and take them off, I’m like, “Oh, my God! I wish I could just chop my feet off!”

She understands the importance of confidence. Transforming into Sasha Fierce is more than putting on a teeny-tiny costume and sky-high heels. To become her alter ego, Knowles rehearses her sexy walk. “It’s about self-esteem,” she instructs. “It’s in the hips. Lean back, stretch your neck, keep your shoulders low, point your toes and cross one foot in front of the other.” Anyone can do it!

Find out more about Beyoncé in SELF’s June issue, available on newsstands May 26.

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