Serena Williams, widely regarded as one of the greatest female tennis players of all time, has consistently wowed the world not just with her unmatched athleticism, but also with her determination to stay fit, even through the challenges of pregnancy, childbirth, and recovery.
Here’s a closer look at how Serena Williams maintains her physical peak all year, including insights into her workout routines, diet, and fitness journey post-pregnancy.
A Remarkable Return to Tennis
Serena Williams’ return to the tennis court after giving birth to her daughter, Alexis Olympia, has been nothing short of extraordinary.
Despite experiencing a difficult delivery that nearly cost her life, she made an incredible recovery, progressing from a ranking of 181 in the Women’s Tennis Association (WTA) to 28, following a stunning performance at Wimbledon 2018.
Overcoming Challenges Post-Birth
Serena’s comeback story is truly inspiring. After her traumatic birth experience, where she had to undergo multiple surgeries, she struggled to even walk to her mailbox. However, just 10 months after childbirth, she found herself competing in her 10th Wimbledon final. Serena attributes much of her success to taking things day by day and cherishing every moment, as the road to her recovery was anything but easy.
Despite not winning the Wimbledon title that year, Serena’s performance—where she lost only one set leading up to her semi-final match—was a testament to her unmatched resilience and training. Her record, including a 20-match winning streak since 2015, solidifies her reputation as a tennis legend.
Serena’s Pre-Pregnancy Workout Routine
Before pregnancy, Serena’s fitness regimen was rigorous, tailored to enhance her endurance, flexibility, and strength. Here’s a look at some of her workout habits that helped keep her in top shape:
1. Warm-up Routine
Serena’s workouts began with a 10-minute warm-up, which included a variety of cardio exercises like Zumba, running, cycling, or swimming.
2. Strength Training
Next, Serena followed a set of strength training exercises to target different muscle groups, ensuring her body stayed toned and injury-free. Here’s a glimpse of her pre-pregnancy strength training routine:
| Exercise | Duration/Reps |
|---|---|
| Arm Workout | 3.5-4 minutes each |
| Fitness Ball Transfer | 3.5-4 minutes |
| Rolling Knee Tucks | 3.5-4 minutes |
| Resistance Band Knee Extensions | 3.5-4 minutes |
| Plank Rows | 3.5-4 minutes |
| Booty Workout | 3-5 sets of 8-12 reps |
| Barbell Pause Squat | 8-12 reps |
| Barbell Front Squat | 8-12 reps |
| Barbell Box Squat | 8-12 reps |
| Core and Leg Workout | 3 sets of 8-12 reps |
| Bicycle Crunch | 8-12 reps |
| Leg Crunch (horizontal and vertical) | 8-12 reps |
| Pillar Holds | 8-12 reps |
| Dumbbell Walking Lunges | 8-12 reps |
| Dumbbell Step-Ups | 8-12 reps |
Serena’s Vegan and Raw Diet
Serena’s diet is another vital aspect of her fitness regimen. During tennis season, she adheres to a strict raw and vegan diet to ensure her body performs at its best.
Her sister, Venus Williams, inspired Serena to adopt this diet when she was diagnosed with Sjogren’s Syndrome, an autoimmune condition that requires a nutrient-dense diet for optimal health.
A Sample Day on Serena’s Menu:
| Meal | Description |
|---|---|
| Breakfast | Oats with strawberries, tangerines, almond butter, and metabolism-boosting supplements. |
| Late Morning Snack | Toasted Ezekiel bread with almond butter. |
| Lunch | Light salad with lettuce, spinach, mandarin oranges, cherry tomatoes, onions, and pita croutons. |
| Afternoon Snack | Fat-burning drink made with lemon juice, matcha green tea, and cinnamon; sometimes with chicken for protein. |
| Dinner | Brown rice with hemp and chia seeds, and a fresh vegetable salad. |
While she maintains a healthy diet, Serena does indulge in a few comfort foods during her off-season, such as tacos, pizza, and beignets. On social media, she’s admitted that tacos are a staple in her daily lunch routine.
Serena’s Pregnancy Workout
Surprisingly, Serena didn’t slow down much during her pregnancy. As an elite athlete, she continued to work out and maintained her fitness levels, which ultimately helped her return to tennis sooner than expected. However, it’s essential to note that such intense physical activity during pregnancy should only be done with medical approval.
Healthy Pregnancy Cravings
While Serena initially didn’t experience the typical pregnancy cravings, she later developed a fondness for healthy vegetables. This wasn’t a mere coincidence—her body had been accustomed to clean, nutrient-dense foods even before she became pregnant.
Serena’s Top Tips for a Healthy Pregnancy
Drawing from her own experiences, Serena shares her top four tips for staying fit and healthy during pregnancy:
1. Get in Shape Before Pregnancy
Serena stresses the importance of being in good physical condition before getting pregnant. A strong foundation will make it easier to stay active during pregnancy.
2. Incorporate Daily Exercise
Even short, daily workouts can have a huge impact on overall fitness during pregnancy. Just 20-30 minutes of exercise each day can make a world of difference.
3. Prioritize Sleep
Getting enough rest is crucial for maintaining energy levels, especially during pregnancy. Serena emphasizes how poor sleep can lead to fatigue, making it harder to stay active and eat healthy.
4. Consult with Your Doctor
Before starting any new exercise routine while pregnant, Serena advises consulting with your doctor to ensure it’s safe and appropriate for your body.
Post-Pregnancy Fitness Goals
After giving birth, Serena’s goal was to gradually regain her pre-pregnancy fitness level while allowing her body to recover. With her unwavering determination and consistent fitness routine, it’s no surprise that she was able to make a successful return to competitive tennis.
Mackie Shilstone, Serena’s long-time trainer, highlighted how Serena’s journey post-pregnancy is about much more than tennis. It’s about showing other mothers who face challenges—whether physical or emotional—that they can overcome adversity and thrive.
FAQs
What is Serena Williams’ workout routine?
Serena Williams’ workout includes a mix of cardio, strength training, and flexibility exercises. Her routine focuses on building endurance and muscle functionality while preventing injury.
Does Serena follow a specific diet?
Yes, Serena follows a vegan and raw diet, especially during tennis season, to maintain peak performance. She also indulges in comfort foods during her off-season.
How did Serena maintain fitness during pregnancy?
Serena continued her workout routine during pregnancy, focusing on maintaining her strength and flexibility. However, she always consulted with her doctor to ensure her exercises were safe.
