How to get Hannah Waddingham's legs at 52: Ted Lasso star has pins of a 20-year-old and proves you can wear minidresses in midlife - here's the muscle training regime she follows

Known mostly for her Emmy-winning roles on screen and her fruitful career on stage, Hannah Waddingham also regularly stuns audiences with her incredible physical shape.

Now, a fitness trainer has revealed the secret to the 52-year-old actress's toned legs and defined arms that people say look half her age.

The Ted Lasso star looked sensational as she stepped out this week alongside her co-stars at the New York premiere of the latest series, marking the Apple TV+ hit's return three years after its last season.

While Hannah dazzled in a floral Alice + Olivia dress, matching black stiletto heels and side-swept cool-blonde waves, it was her bronzed, flawless pins that truly stole the show.

Luckily, her fitness routine is surprisingly realistic, and her meal choices aren't as restrictive as you'd perhaps think.

The Game of Thrones star has frequently shared her exercise and diet regimen, which she says she fits naturally into her busy daily life.

She told Women's Weekly in May: 'I’d be lying if I said I did a lot. Just calisthenics [with] my own bodyweight and some light weights for 20 minutes in the morning. Keep your muscles activated. And never underestimate the value of doing squats the whole time you’re brushing your teeth.'

As for her diet, the actress regularly tucks into hearty, protein-packed meals, including chorizo hash and 'sourdough toast, spinach, cherry tomatoes, avocado, olive oil and a little drizzle of balsamic and chilli salt' for breakfast.

So, what is a fitness expert's guide to attaining Hannah's showstopping figure? Follow these tips and you'll be showing off a set of sculpted pins, polished skin and the arms of an athlete in no time.

Daily muscle training 

According to fitness experts one of the most effective ways to build and maintain a strong, sculpted body is through regular muscle activation.

Hannah starts her mornings with around 20 minutes of bodyweight exercises and light resistance training, proving that short, consistent workouts can be highly effective.   

Daily strength work helps preserve muscle mass, supports joint health and becomes increasingly important during perimenopause and menopause, when age-related muscle loss accelerates.

Edwina Jenner, a personal trainer specialising in strength training for women over 40, said: 'You can’t achieve strong, toned legs by trying to be as slim as possible, instead you have to build and preserve muscle, which is even more important as we move through our 40s and 50s. 

'Muscle is what creates that firm, athletic look yet from our mid-30s, we naturally begin to lose muscle mass, a process known as sarcopenia.

'That decline accelerates around perimenopause due to the hormonal shifts women experience. The good news is that muscle responds incredibly well to resistance training at any age.'

Bodyweight and Light Weights 

Rather than relying on heavy lifting, Hannah combines calisthenics with light weights to build functional strength. 

Bodyweight exercises such as squats, lunges and step-ups challenge the muscles while improving balance and stability, while light resistance adds another layer of strength-building.

This combination also supports bone health, making it particularly beneficial as women get older.

For step ups, Edwina said: 'Standing in front of a sturdy surface, step up and place your right foot firmly on top. Leave it there. Now, driving through your right heel, lift your left foot up so it taps the bench, then slowly lower it back down to the ground. 

'Keep your right foot planted for 10 reps while your left foot moves up and down. The leg that stays on the bench should do most of the work. Complete 10 on one side before switching.'

As for lunges, the personal trainer advised to begin without any weight until your balance feels steady. 

Stand tall, step one foot back, and lower your hips until both knees bend at right angles. Drive through your front heel to stand back up. Complete 10 reps on one leg, then switch to the other.

Squats  

Squats are the ultimate leg exercise because they work multiple large muscle groups at the same time - and one of Hannah's favourite habits is to knock out some squats while brushing her teeth.

Edwina said: 'Compound moves like this stimulate more muscle fibres than isolation exercises, making them one of the most effective ways to build lean muscle and create that firm, toned experience.' 

To do one, stand with your feet hip-width apart and hands at your chest. Keep your core strong, push your hips back to sit down, and lower until your thighs are flat. Push up through your heels and squeeze your glutes to finish.

Hip thrusts

As the largest muscle group in the body, the glutes are essential for powerful legs, improved posture, and protected joints. 

Edwina said: 'Modern life means many of us spend hours sitting, leaving our glutes underused. Hip thrusts are one of the most effective exercises for strengthening the glute muscles.'

Lean your back against a sturdy bench, plant your feet flat on the floor, and lift your hips by driving through your heels until your body forms a straight line, squeezing your glutes at the top before lowering with control, says the personal trainer. 

She added: 'Start with just bodyweight, and as you get stronger, add a dumbbell and a resistance band above your knees to increase the challenge.' 

Boogie boarding 

Away from structured workouts, Hannah also enjoys boogie boarding - a fun, full-body water sport that combines fitness with time outdoors.  

In an interview with IMDB, she said: 'I’m a demon boogie boarder. I’m brilliant.'

The sport itself involves lying on a short foam board in the sea or in a wave pool, and riding waves towards the shore, using your arms to paddle into position before kicking with your legs to catch the wave. 

Staying balanced on the board engages the core, while constant paddling works the shoulders, back and arms - and according to the American Council on Exercise, a 150lb (or 68kg) person can even burn up to 400 calories per hour in the process. 

Protein-packed diet - with plenty of treats   

Rather than following a restrictive eating plan, Hannah's diet centres on balanced, homely meals packed with protein and nutrient-rich vegetables. 

From eggs, spinach, sourdough and avocado, and chorizo hash at breakfast to a traditional roast dinner loaded with vegetables, her meals are also rich in skin-supporting nutrients. 

Hannah's approach to meals also leaves room for treats, whether that's her favourite salt and vinegar crisps or an indulgent Eton mess, according to Eating Well. 

Edwina said: 'From what I can glean from her diet, she seems to have a really lovely balance of eating healthily and nourishing whole foods that support her energy, lifestyle, and training, while leaving room for foods she genuinely enjoys.

'It would not be possible to have her toned physique without eating enough protein, and that seems to be a clear priority for her throughout her day. These foods provide vitamins, minerals, antioxidants, and essential fats that support healthy skin from the inside out.'

She added: 'Vitamin C-rich vegetables help support collagen production, while healthy fats help maintain the skin’s natural barrier, keeping it hydrated and supple.

'Eating plenty of protein also provides the amino acids needed to repair and renew skin cells, so it’s no surprise that a way of eating like this shows up not just in body composition, but in healthy, radiant skin too.'

Good quality skincare 

When it comes to her glowing complexion and youthful-appearing skin, Hannah believes in investing in good quality skincare. 

'I'm absolutely obsessed with very, very good products. No rubbish,' she previously told Harper's Bazaar.

Her routine includes Weleda Skin Food Light to keep her body moisturised, while on her face she uses Dr. Barbara Sturm's Super Anti-Aging Serum.

To cleanse, which the star says she does twice, she makes good use of Elemis' Pro-Collagen Cleansing Balm and Superfood Facial Wash to remove make-up, SPF and daily impurities. 

She also dedicates one minute each day to a gua sha massage, a facial massage technique thought to encourage lymphatic drainage, helping to reduce puffiness and leave skin looking refreshed.