Dakota Johnson Workout For 50 Shades of Grey

The Dakota Johnson workout for 50 Shades of Grey transformed her into the role of Anastasia Steele. The 25 year-old’s workout combines a mix of Pilates and cardio. Johnson aimed to have a realistic college body to truly fit the role.

dakota johnson workout 50 shades of grey

Dakota Johnson toned up her body in order to be comfortable playing the role of Anastasia, in 50 Shades of Grey. To do so, she used a fitness plan that includes Pilates, running and even a green juice diet.

Dakota Johnson Workout Routine

The Dakota Johnson workout routine is a combination of Pilates and cardio. Pilates workouts are specifically designed to tone your waist and legs. Her trainer says that the Pilates classes can burn 400-500 calories per session.


For Pilates classes, Dakota worked with Mari Winsor of Winsor Pilates. (Dakota Johnson’s mom, Melanie Griffith, turned her on to Winsor’s studio). Mari Winsor, Dakota Johnson’s trainer, says that Johnson was there “almost every day.”

When asked for specifics, Pilates trainer Mari Winsor says that Dakota Johnson’s workout routine was usually (1/2 hour Pilates & 1/2 hour Cardio):

Mari Winsor says of her client, Dakota Johnson:

She is very coordinated and very graceful. She likes the leg lifts, like Miley Cyrus. She likes spending time in the gym.

This Pilates workout is combined with a 1/2 hour of either running on the treadmill or spinning cardio. This Pilates and cardio combination is the way to get Dakota Johnson’s lean body, toned waist and skinny legs.

Here are some clips of Mari Winsor’s Pilates in action:

Mari Winsor is also famous for training stars like Sandra Bullock, Miley Cyrus, Vanessa Williams, Drew Barrymore, Sharon Stone, and Melanie Griffith (Dakota Johnson comes from an actor family. Her mom is Melanie Griffith and father is Don Johnson).

 Dakota Johnson Workout Body

When Dakota Johnson found out she got the part as Anastasia in 50 Shades of Grey, she admits she didn’t have a regular workout routine. Knowing her body would be in the world spotlight, Dakota Johnson decided to start sweating on a routine basis.


Dakota Johnson not only wanted to get in shape because she would be bearing it all on camera, but because:

I thought beforehand that I would get in shape because mostly it was kind of athletic shooting those scenes.

The role of Anastasia would require that she shape her body to fit the part. With so many scenes where she would be wearing very little, Johnson decided she wanted a great look for her body. She says:

Obviously, I want[ed] to look good naked. I totally understand now why people exercise, because it kind of feels awesome!


When asked about playing the role of Anastasia, Dakota Johnson says:

I think it has a fairy tale component to it. These two characters have hero components to them, but are different kinds of people. The fact that they find hope and protection in each other is pretty special.

Dakota Johnson fit the part of Anastasia because:

[She] was everything that I wanted in Anastasia. She has a strong sense of who she is, but at the same time there’s a sweetness about her.


Dakota Johnson spoke during an interview for Glamour about her on-set workout routine, saying:

Jamie and I actually shared a trainer. It was important to me that Ana’s body look like that of an active college student. I did a lot of working out and had more waxing than any woman should have.

Dakota Johnson’s Workout Motivation

Dakota Johnson’s workout motivation had a secret weapon. It was her boyfriend, Jordan Masterson, who worked out with her all the time. Getting fit quickly, Dakota admits, was due to having her beau around. Together, they did workouts that helped them motivate each other.

When they arrived on-set, Dakota says:

Jamie and I worked out with a trainer, and it was mostly maintaining the same level of energy and eating healthy.

Having a workout partner around when working out makes you much more accountable. If you go to the gym by yourself, you’re brain is able to–deviously–create excuses as to why you need to skip your workout. When someone else is depending on you, you’re more likely to hit the gym on a regular basis.

Dakota Johnson Diet

The Dakota Johnson diet used green juice to help keep her energy levels up and her weight down. Dakota Johnson, and her director Sam Taylor-Johnson, both drank cold-pressed green juice, while filming for 50 Shades of Grey.


In Vancouver, where they filmed the movie, Dakota used a company called The Juice Box to supply her with raw green juices. Some of their products include Brazilian Horchata, Hemp Milk, Apple Lemon Ginger, HeartBeet, and the OMG Coconut.


Two of her favorites juices to consume are the Apple, Lemon & Ginger and the Turmeric Tonic, whose ingredients are:

  • Lemon Water
  • Organic Turmeric
  • Raw Wildflower
  • Ginger

These juices, popular among many celebrity diets, helped Johnson maintain her constant energy. By “drinking a couple each day” she was able to get from coffee/caffeine (and the mental crashing often associated with it). She said the juices really helped her stay focused on the task at hand.

50 Shades of Grey Official Trailer

Here’s the 50 Shades of Grey Official Trailer #2:

Dakota Johnson Workout Summary

Dakota Johnson Face Green Eyes

Here’s the Dakota Johnson workout summary:

  • The Dakota Johnson workout for 50 Shades of Grey transformed her 25-year-old body into Anastasia Steele.
  • A Pilates and cardio combination is the way to get Dakota Johnson’s toned waist and skinny legs.
  • Dakota Johnson, and her director Sam Taylor-Johnson, both drank cold-pressed green juice, while filming for 50 Shades of Grey.

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