Honestly, if you’ve been paying any attention to red carpets or the sheer physical demands of the Babygirl press tour, you know one thing for certain: Nicole Kidman isn’t slowing down. She’s 58. She’s nearly six feet tall. And lately, everyone from Joey King to fitness influencers is obsessed with how she maintains that legendary physique.
It’s kinda wild. We’re living in a time where most Hollywood stars are leaning into quick fixes, but Kidman has been very vocal about the "epic, awful" workouts it takes to keep her lower body toned.
You’ve probably seen the headlines or the viral TikToks talking about Nicole Kidman ass workouts—though that's a bit of a crass way to put it, the fascination is real. People aren't just looking at her fashion; they’re looking at the discipline behind it. It’s not just luck. It’s a mix of "fire hydrants," "donkey kicks," and a family history of long-distance running that would make most of us want to crawl back into bed.
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If you want the real story, you have to look at what her co-stars say. Joey King, who worked with her on A Family Affair, famously told Jimmy Fallon that Kidman basically put her through the ringer. King thought she could "hang" because she was younger. She couldn't.
Kidman’s lower body routine is notoriously intense. We’re talking about high-repetition floor work designed to target the glutes and hamstrings without adding massive bulk. It’s that "dancer lean" look that she’s perfected over decades.
Basically, the routine involves:
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- Fire Hydrants: Lateral hip abductions that hit the gluteus medius.
- Donkey Kicks: Straight-back kicks for the gluteus maximus.
- Rainbows: Arcing leg movements that work the entire hip complex.
She doesn't just do these for fun. She does them because being 5'11" means you have a lot of "leeway" (her words!), but it also means maintaining muscle tone is a full-time job.
The 80/20 Rule and Why "Thin" Isn't the Whole Story
There’s been a lot of chatter lately about her weight—some reports say she dropped about 25 pounds recently. That kind of talk always sparks a debate. Is she too thin? Is it just for a role?
Kidman’s approach is actually pretty balanced, or at least as balanced as you can get when you're an Oscar winner. She follows the 80/20 rule. Eighty percent healthy, twenty percent "whatever." Sometimes it’s 70/30. She’s human. She eats pasta. She loves a good latte.
But she also grows up in a family of marathoners. Running is in her DNA. In Nashville, she’s known to hit the woods for runs with her music on, just disappearing into the trees. It’s a very Australian way of looking at fitness—it’s not a chore; it’s just what you do.
A Quick Reality Check on the "Transformation"
Let’s be real for a second. When we talk about Nicole Kidman ass or her "shredded" look in recent magazines, we’re seeing the result of elite trainers, specific lighting, and a lifetime of professional athleticism.
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She’s admitted that as a teen, she actually hated being "skinny and flat-chested." She wanted to be 5'2" and curvy. It wasn't until designers like John Galliano told her "Great, we can dress you" that she started to own her height and frame.
The Muscle Behind the "Babygirl" Aesthetic
In her recent film Babygirl, there’s a vulnerability that comes with her being so physically exposed. It’s frightening, she’s said. But that vulnerability is backed by literal strength.
She isn't just doing yoga to look good in a Balenciaga gown. She’s doing resistance training to keep her metabolism high and her joints protected as she nears 60. That’s the part most people miss. It’s not about the "perfect" body; it’s about a body that can still do 20 minutes of intense floor work and then spend all day on a film set.
What Most People Get Wrong About Aging in Hollywood
We have this weird obsession with "anti-aging." Kidman has been at the center of that for years. People analyze her face, her skin, her everything.
But if you listen to her, the real secret isn't a cream or a surgery. It’s movement. She swims in the freezing ocean. She rides bikes with Keith Urban. She meditates for 20 minutes every morning. It’s a holistic "don't let the old man in" vibe.
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The physical results—the toned legs, the lower body strength—are just the byproduct of a woman who refuses to be still.
Actionable Insights for Your Own Routine
If you’re looking to take a page out of Kidman’s book without having a Hollywood budget, here’s how you actually do it:
- Stop being boring with your cardio. Don’t just sit on a treadmill. Swim, hike, or go for a walk with your family. Variation prevents burnout.
- Embrace the floor work. You don’t need heavy weights for a better lower body. Bodyweight movements like donkey kicks and fire hydrants (3 sets of 20 reps) actually work if you're consistent.
- The 80/20 Rule is your friend. Denial leads to bingeing. Eat the chocolate, then eat the salmon.
- Prioritize the "Armor." Kidman uses fashion as armor, but she uses her physical strength as the foundation. Build the muscle first; the clothes will follow.
Consistency is the only "secret" that actually exists. Kidman has been at this for forty years. That’s why she looks the way she does. It’s not a miracle; it’s a marathon.
Next Steps for Your Fitness:
- Start with a 10-minute glute-focused bodyweight routine tonight.
- Incorporate one outdoor activity this weekend—even just a 30-minute hike.
- Track your water intake; Kidman swears by hydration for keeping skin and muscles "plump" and recovered.