Alicia’s Keys To A Lower Body Workout

Grammy-winning singer and songwriter, Alicia Keys is a wife, mother, HIV/AIDS activist, producer, business owner…and so much more! So where on earth does she find time to workout?

The 15-time, Grammy Award-winning artist recently opened up to PEOPLE about her health and wellness routine, while talking about her latest partnership with activewear brand Athleta.

“Athleta is just the perfect partner because I’ve always been a fan of what they create while I do my yoga, my workouts, and my meditation,” Keys tells PEOPLE. “They’re definitely a major part of my repertoire.”

Not only is the singer a fan of the product itself — “It feels so soft!” — but Keys stands strongly behind the fitness-focused brand’s core values that are rooted in empowering women and embracing body diversity.

Well, she does admit she knows that being healthy does not mean having to slim down to a size 0–her hips are proof of that. She loves her curves and loves jogging too. Alicia Keys leans on celebrity trainer Harley Pasternak to help tone and firm up the bottom half of her body.

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Here are three workouts she does (and what you can do too):

Bench Step-Up

What It’s Good For: Thighs, Hips, Glutes, Shoulders

• Hold a light- or medium-weight dumbbell in each hand standing next to the bench lengthwise.
• Step up with right foot onto the middle of the bench; hold for 3 counts with left leg lifted to side.
• Step down with left foot and tap down with the right.
• Immediately step back up to the bench with right foot.
• Do all reps on this leg, rest for 30 seconds, then switch sides.

Cross-Twist on Bench

What It’s Good For: Obliques, Abs, Lower Back

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• Sit on a flat bench with knees bent and feet flat on the floor or on the seat of the bench.
• Lean back slightly, engaging your abdominals.
• Punch right fist across outside of left thigh, twisting upper body to the left. Hold for 3 counts.
• Repeat, punching left fist to outside of right thigh.
• Continue, alternating punching to each side; keep your upper body lifted and your abdominals engaged throughout the exercise.

Bent-Knee Deadlift

What It’s Good For: Hamstrings, Glutes, Lower Back, Hips

• Stand with feet shoulder-distance apart, holding medium-weight dumbbells in each hand, arms at sides with palms in.
• Keeping head up, shoulders back, abs tight and knees slightly bent, hinge forward from the hips to slide your butt back.
• As you bend forward, slide weights down the legs, gazing slightly ahead of you.
• Keeping body weight over heels, slowly return to starting position; repeat.

Here’s Why Women Should Lift Weights

“I want to tone but I don’t want to bulk up”, “I don’t want to look like a man”, “I don’t want to lift heavy” are some of the things that I hear and have been hearing for over 20 years when it comes to any type of strength training for women.

There are many benefits to strength training, weight training, resistance training, sculpting, etc. Strength training boosts your metabolism, improves bone density, posture, protects the joints, elevates mood, increases endorphins, creates more independence and builds a stronger body.

When we break it down, weight training helps burn fat even when the body is at rest because by adding muscle, your resting metabolic rate (the number of calories you burn daily) increases which is a