I read in a Shape magazine issue ages ago that Beyoncé has one of the most rigourous training schemes.

Of her training, she does a lot of:

  • Squats
  • Lunges
  • Running loads of miles!

I think the key thing though is squats and lunges. So in order to get like B, you have to incorporate these into your regime. Though this would be much easier done in the morning because by the time it is the evening, you are most likely exhausted.