Jennifer Lopez’s trainer reveals the star's exact leg and abs workout, plus her diet

At 49, Jennifer Lopez has never looked fitter. And while the world has long known that she works hard for her body, her exact daily diet and workout moves hadn’t been known — until now.

Jennifer Lopez’s Abs Are Living Their Best Life: Photos Opens a New Window.

In the new issue of Us Weekly, her trainer and life coach, Dodd Romero, exclusively reveals the foods the singer eats — and avoids — as well the lower body and abs moves she’s been doing to get her legendary six-pack since working with him over the past nine months. “Her overall body has just shrunk and tightened and her strength has actually doubled,” says the pro.

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Jennifer Lopez's sexiest Instagrams
I’m a hustler baby... I just want you to know... #Ramona on fire 🔥 On set and in character for #hustlersmovie #stxentertainment
Day 9 and feelin’... like I can’t wait for Day 10. 😅 Who’s still with us? @arod #10DayChallenge #NoSugarNoCarbs @niyamasol #niyamasol #jloxniyamasol
Day 4 & feeling..... a lil better :) Who’s with me? #10daychallenge #NoCarbsNoSugar
New year, new goals! 💪🏼you always ask me how to stay motivated and focused on my goals...new workout gear always works for me!😉😉 Link to shop this @NiyamaSol look in my story. #NiyamaSol #JLoxNiyamaSol
And we’re off... ✈️ 📸 by: @steviemackey
December 2018 @instylemagazine
December 2018 @instylemagazine
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Feeling like superwoman after the show tonight! When I started this run I thought omg 15 shows in 27 days that’s a lot... but I made a promise to myself that instead of letting it wear me down I would be even stronger at the end of it...I will work out and be in the best shape of my life... There were moments I was tired and there was travel and I had to fit in my workouts where I could... but here we are with only 3 shows left!! And I am having so many emotions but mostly just feeling strong, happy and grateful!!! #allihavefinal15 #3showstogo #we’renotdoneyet #letsgoooo #makepromisestoyourselfandkeepthem
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Up and at ‘em rise and shine... about to get in this workout in my new leggings...Thanks @niyamasol !!!! #gettingitin
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Hiyeee...🌸
Peaceful moments... #priceless 📷by @lacarba
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The incredibly disciplined star has switched to an ultra-clean diet that consists of five basic categories: protein, vegetables, fats, carbohydrates and water. Yes, water. “She drinks a minimum of seven glasses a day,” starting with a glass of fresh lemon water every morning, Romero tells Us.

For proteins, only the lean will do for J.Lo, who, Romero confirms, “stays away from processed foods and gets her nutrients from whole sources.” On her list of approved sources: egg whites, white meat turkey, chicken breast and grass-fed beef — but only three to four times a week. Fats come from another protein source, fish — such as salmon and sea bass that contains high levels of omega-3s and 6s — as well as nuts, of which she’s allowed “a handful” each day, says the pro.

The more vegetables the better — except for carrots and corn, which have higher sugar content than leafy greens. And her carbohydrates are always complex. Think: sweet potatoes, brown rice, quinoa, rice bread and oatmeal, which she’ll eat with fresh berries.

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Jennifer Lopez with Alex Rodriguez and their kids
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Jennifer Lopez with Alex Rodriguez and their kids
As the sun sets on 2018, from our family to yours ... #HappyNewYear everyone! 🎊🍾🎉
LAS VEGAS, NV - SEPTEMBER 30: Alex Rodriguez, Planet Hollywood headliner Jennifer Lopez and family on the red carpet following the finale performance of Lopez's record-breaking residency, 'JENNIFER LOPEZ: ALL I HAVE' on September 30, 2018 in Las Vegas, Nevada. (Photo by Ethan Miller/Getty Images for Caesars Entertainment)
Great time at the Laker game with the kiddies last night!!! Thank you @gunnarfitness @lakers @magicjohnson
Posse out — so long, Idaho.
NEW YORK, NY - SEPTEMBER 26: Singer Jennifer Lopez and daughter Emme and Alex Rodriguez and Maximilian Muniz are see outside ABC Kitchen on September 26, 2017 in New York City. (Photo by Raymond Hall/GC Images)
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This... 💞
NEW YORK, NY - AUGUST 20: Jennifer Lopez, with daughter Emme, and Alex Rodriguez inside the 2018 MTV Video Music Awards at Radio City Music Hall on August 20, 2018 in New York City. (Photo by Kevin Mazur/WireImage)
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Macha 13, I can’t believe it’s been two years. Only 730 days, which have flown by, but it feels like we have been together forever. We are meant to be, and how much you mean to me cannot be put into words. . From baseball games, to traveling across the world to shows in Vegas. We have done it all together and every moment with you is cherished. Where this road will take us next is unknown but there is no one else I would rather have by my side. The journey is just beginning and I am excited for what’s ahead. . Macha, your hard work is unmatched. Your relentless drive and determination push me to be a better man each and every day. . Like you there is none other. Words will never do justice to what the last two years have meant to me. Thank you for always being you, for your unwavering support and unconditional love.❤️ . Te amo mucho, Lola. . - Macho 13 @jlo
The best times are with these lil ones... 🙏🏼🌟 #ilovechristmastime #familia
About last night... Perfect way to start the year... Love that they still wanna fall asleep in Mama’s arms ♥️♥️🙏🏼
When we were kids, birthdays were exciting because it was all about the gifts we would be getting. A new bat, dance shoes, maybe a new CD (yes I’m old!). I see firsthand how that’s changed for Jennifer, and how she’s found joy in sharing with others. For someone who has been about giving everything she has 365 days a year—to our children, our families, the world—I hope today, we can give you all the happiness you deserve. I love you mucho Macha 13. ❤️
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My girls ❤️
Sugar and spice and everything nice... 💕🌸 #E&E #thankheavenforlittlegirls
Today has an entirely different meaning to me than I did when I first became a father to Tashi and then my Ella Bella. It’s an incredible responsibility, and one I have always treasured. But as I grow older and proudly watch them doing the same, not only are my kids my pride and joy and number one priority - now they also motivate me. Every day, Tashi and Ella make me a better dad and a better person. Being a father is the greatest job in the world, more than any career I could have dreamed of as a kid. To all the fathers out there, never stop trying to be the best. I don’t. #HappyFathersDay
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Lopez — who recently announced her summer 2019 tour, It’s My Party — has long avoided alcohol as a rule. But she does have one cheat a week. For that, says the pro, “I think she likes cookies.”

Romero has worked with Lopez’s fiancé, retired New York Yankees slugger Alex Rodriguez for years, and he trains JLo like an athlete too. Case in point: The intense, superset routine of leg and core exercises he designed for her. Though her workouts constantly change to keep her body and mind engaged, a recent day saw the star doing five compound sets: supported lunges with dumbbells into weighted rope crunches; single dumbbell sumo squats into hanging leg raises; weighted leg presses into calf raises; seated leg extensions into weighted lying leg curls; and weighted hip thrusts into calf raises.

In each of their 90-minute sweat sessions, “We’ll go until everything’s sore and we’ve hit every body part,” says Romero.

Buy the "10-Day Detox Diet" by Dr. Mark Hyman below -- the 10 day challenge made popular by J.Lo and Arod 

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