HOW TO GET A BODY LIKE…. MADONNA HER LEOTARD-CLAD GRAMMY’S SHOW PROVED MADGE IS IN AMAZING SHAPE. SO WE ASKED HER DANCER TO STEAL HER TOP HEALTH TIPS..

WHETHER you think she’s butch or beautiful, there is no doubt that, at 47, Madonna’s figure is impressive.

And the queen of pop admitted last week that part of the reason she works hard to keep herself slim and sexy is to please her man.

“I wish I were comfortable enough to look zaftig [pleasingly plump],” she said.

But I choose men who like carved-out women, the can-you-run-for-the-bus? kind of guy.”

But the good news is we can all reap the health benefits of Madonna’s lifestyle without five hours of yoga and dance classes every day.

So how does she maintain a body most 20-somethings would die for? We asked Sofia Boutella, the 23-year-old Algerian-born backing dancer on Madonna’s recent tour, to reveal the age-defying 47-year-old’s secrets of staying in shape.

“Madonna has really good energy,” says Sofia, who lives in Paris.

“Her whole life is healthy. She doesn’t smoke or drink, and she eats good food. She really takes care of her body and is very disciplined about it. And she works out a lot - when we were on the road, she never missed rehearsals.”

According to Sofia, here’s how you could be on your way to having a body like Madonna’s in 2006.

DITCH THE JUNK

“MADONNA doesn’t put anything bad in her body,” says Sofia.

“As a dancer, she knows her body is her instrument.

“And she doesn’t fill it up with junk food.

“Madonna eats a macrobiotic diet, which means lots of whole grains such as brown rice, plus fresh vegetables, beans, lentils and soya foods.

“Fish, seeds and nuts can be eaten now and again, but red meat, eggs, poultry and dairy foods should be avoided.”

When US chat show host Larry King asked Madonna what a typical meal would be, she replied: “Fish, some kind of grains, cooked vegetables and salad. Simple, but tasty.”

Meanwhile, at a recent press conference in Tokyo, Madonna admitted she has a passion for Japanese food.

“I love Japanese food,” she declared to a crowd of local journalists.

“I have a Japanese cook who travels everywhere with me. I probably eat more Japanese food than you do.”

DANCE YOURSELF SLIM

BEFORE she became a pop sensation, Madonna had dreams of being a ballet dancer. Sofia also studied ballet before learning gymnastics and finally turning to hip-hop and other forms of contemporary dance.

“Like Madonna, I had a really tough training,” she says.

“But I love dancing, and the best thing about it is you have so much fun, you don’t realise how hard you’re working your body.”

However, dancers like Madonna and Sofia On tour, they dance for four or five hours at a time to perfect their energetic routines.

Which is fine if you’re a professional dancer, but difficult for people who don’t have time to slip on the legwarmers and Lycra every day.

“An hour’s dance workout can burn 200-400 calories and works your body all over, including legs, arms, stomach and butt,” says Sofia.

“If you can do that just three times a week, you can get great results.”

Sofia is promoting the Hip Hop Nike Rock Star Workout, created by Madonna’s choreographer, Jamie King. Currently the hottest exercise class in LA, it has just arrived in the UK at gyms including Holmes Place, Third Space and Dance Works.

“It’s a great way to work out and have fun at the same time, so it’s never a struggle,” adds Sofia.

“It’ll help you lose weight and shape up.”

REST UP

“ALL dancers know how important it is to have rest and lots of sleep, to give your body time to recover from all that exercise,” says Sofia.

“When we were on tour with Madonna, we all used to wind down after | the show by going out to eat. And then I’d have a long, relaxing bath before going to bed.”

Madonna may have boundless energy, but she also likes her fair share of shut-eye.

“I love what I do,” she says.

“But when I’m not working, I just want to go home and sleep in my bed.”

STRETCH OUT

“WHETHER you dance for hours every day like Madonna, or just for an hour three times a week, it’s really important to stretch and warm up your muscles to help prevent injuries,” says Sofia.

Madonna is famous for doing yoga, which is one of the best ways to stretch every muscle in your body. Her preferred form of yoga, which she started practising when she needed to get back into shape after giving birth to her daughter, Lourdes, is called Ashtanga. It’s a favourite with dancers as it helps develop strength and stamina.

Ashtanga or “power” yoga involves moving from one pose to another in one continual flow - called a sun salutation - and combining each movement with a breath inhalation or exhalation.

HELP!

“I don’t have a chef”

IF the macrobiotic concept seems like hard work, try sushi. You can buy trays from supermarkets, Boots and Pret a Manger - it could - save 300 calories a day. Or make, a healthy salad, witeh a tin of red kidney beans or tuna, mixed with a bag of ready-made salad.

HELP!

“I can’t get to the gym”

CHECK out some of the moves from the workout - demonstrated by Sofia - at www.nike-women.com. If hip-hop isn’t your thing, Sofia says jazz dance, and Latin American.

HELP!

“I’ve never done yoga before”

THANKS to Madonna, Ashtanga yoga has become popular, but it can be hard for beginners. Instead, try Hatha yoga. Call the British Wheel of Yoga on 01529 306851/ www.bwy.org.uk. Or try pilates, call 07071 781859/ www.pilatesfoundation.com

IS A MACROBIOTIC THAT HEALTHY?

MADONNA isn’t the only celebrity to follow a macrobiotic diet. Gwyneth Paltrow is another famous devotee, as is Toni Collette and actor Joe Pesci. But is it a healthy eating regime?

Pros: Loads of veggies and whole grains means you get plenty of fibre, which keeps your digestive system healthy and your weight down. No dairy or meat means your diet will be low in saturated fat, which is good news for your hear t.

Cons: A lack of dairy foods could make you deficient in calcium and vitamin D. Although these are in plant-based foods, they’re more easily absorbed from foods such as milk and yoghur t. You could also risk becoming low in vitamin B12, which is in dairy and meat. A lack of this vitamin can cause a form of anaemia, which may make you feel tired and run down all the time.

GET MADGE’S GREAT ARMS

YOU don’t have to work out as much as Madonna to get rid of your bingo wings. Try these exercises to tone up your upper arms and shoulders - follow the routine three times a week for great results.

CURL-UPS

1 Stand with your feet shoulder-width apart, arms by your sides and holding a pair of light weights or two large bottles of water (you can vary the weight with the amount of water you use). Your palms should be facing forward.

2 Curl your lower arms up until your hands are parallel with your elbows, keeping your elbows close to your body. Hold and lower slowly until your elbow is slightly bent. Then star t again. Do 20 curls to start, building up to four sets of 20.

DIPS

1.Sit on the edge of your sofa with your legs stretched out in front of you, both heels on the floor, and your arms close by your side, hands gripping the edge of the cushion (palms facing backwards).

2 Lift yourself up so that both arms are extended (but not locked, keep your elbows slightly bent). Hold for a second, then slowly lower. Don’t sit back down when you get to the bottom, but push up again for another repetition. Do 10 to start with, and build up to three sets.

ARM LIFTS

1 Stand with feet shoulder-width apart, and, holding a light weight (or bottle) in each hand, lift your arms out sideways so your upper arms are in line with your shoulders.

2 Slowly lift your arms so they meet above your head, hold for a second, then lower them to the start position. Start with 20, building to four s ets.