If you’ve seen Keke Palmer’s recent photos, there’s no denying her body is looking stronger and more sculpted than ever.
But before anyone credits weight-loss drugs or shortcuts, Palmer wants to set the record straight.
In a candid interview with PEOPLE at the 2025 ESSENCE Festival, the actress, singer, and new mom opened up about the habits that truly fueled her transformation.
Her approach isn’t about obsessing over numbers on a scale — it’s about showing up for yourself consistently, leaning into movement that feels good, and making your own meals.
Whether you’re postpartum or just trying to find balance, her insights are refreshingly real and practical.
Here’s exactly how she did it — and how you can incorporate her tips into your own health routine.
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“You Have to Get Back to Yourself After the Baby”
Becoming a mother dramatically shifts a person’s priorities, and Keke Palmer can attest to that firsthand. The 31-year-old, who welcomed her son Leo just two years ago, admits it took time before she could even begin to focus on herself again.
“You have to get back to yourself after the baby,” Palmer told PEOPLE. “It’s really, really hard. Anybody with kids knows sometimes it can take 3, 4, 5 years. It really wears your ass out.”
That raw honesty echoes the experiences of many moms who feel disconnected from their pre-parenthood selves, both physically and emotionally. According to a 2022 study in the Journal of Women’s Health, nearly 70% of postpartum women reported difficulties regaining a sense of identity.
Pilates: Her Non-Negotiable Morning Routine
Palmer credits a consistent Pilates practice as the cornerstone of her physical comeback. Before heading to work, she carves out time for an early session. And it’s not just about toning — it’s about building strength where it matters.
“I’m a Pilates girl down, I don’t care. It’s the Pilates,” she emphasized. “It doesn’t matter what that scale says. It matters about the muscles… Your body is going to be snatched with Pilates.”
Unlike traditional workouts, Pilates focuses on controlled movements and core strength. Studies show it improves flexibility, posture, and muscle endurance. For postpartum individuals, it can also assist with pelvic floor rehabilitation and lower back support — two key areas impacted by pregnancy and childbirth.
Why She Chooses Group Classes Over the Gym
Palmer says walking into a gym and trying to figure things out on your own can feel overwhelming. That’s why she leans on structured classes.
“Find a dance class, Pilates class, a yoga class, a cycling class — whatever you like that can happen at the top of your day,” she advises. “The consistency of that will do wonders.”
Early morning classes also create structure and give her a sense of routine before the chaos of a busy work and parenting schedule kicks in.
Homemade Meals Over Meal Prep Hacks
Another major player in her transformation? Cooking her own meals. Palmer is realistic about how hard it can be but stresses the importance of controlling what goes into your body.
“Make your own food. I know, I know it’s a lot. Nobody wants to do the meal prep s—,” she said with a laugh. “But making your own food and knowing what you put in it, it does wonders.”
Meal prep doesn’t have to mean hours in the kitchen. For Palmer, it’s about simplicity and consistency — knowing exactly what’s fueling your body and skipping the hidden sugars, fats, and preservatives found in takeout meals. According to research from the National Institutes of Health, people who cook at home consume fewer calories and experience improved dietary quality overall.
Moving Every Day — Even If It’s Not a “Workout”
Palmer is also a fan of incorporating physical activity in ways that don’t feel like intense gym sessions. She encourages everyone to think outside the box when it comes to fitness.
- Play tennis or pickleball with friends
- Take the kids to an amusement park and walk all day
- Go swimming just for fun
“Sometimes we forget everything doesn’t have to be a serious workout,” she shared. “Just get outside and move around.”
This mindset shift helps people create a more sustainable and joyful long-term relationship with exercise.
The Real Key: Mental Consistency
Palmer is clear that her journey wasn’t about perfection — it was about focus and showing up for herself through the messy days.
“It is a mentality and it’s really just about knowing what our goals are,” she explained. “I really wanted to be strong and active… and it came from consistency and knowing that I had time for myself.”
Her transformation didn’t happen overnight. In fact, she said the noticeable changes started in the past year, once her son turned two and she was able to reclaim some time for herself. She emphasized how long it can take for moms to feel “normal” again — a reminder that physical health is often a reflection of internal healing and balance.
What You Can Learn from Keke’s Approach
What makes Palmer’s journey resonate is its accessibility. She didn’t preach extremes or quick fixes. Instead, she highlighted:
- Commit to a consistent, enjoyable workout — even if it’s short
- Cook simply when you can — focus on whole ingredients
- Allow flexibility with movement — have fun with it
- Stay focused on your goals, not someone else’s progress
Her advice is particularly empowering for mothers, who often receive mixed messages about “bouncing back.” As Palmer said, “We’ve got to really understand with us mamas… it’s really hard to get back to you.”
How to Get Started Today
If you’re inspired by Palmer’s approach and want to embrace a similar path, here are a few tips to begin:
- Start with 10–20 minutes of movement in the morning — Pilates, yoga, or stretching
- Pick two days a week to cook instead of ordering in
- Use joyful movement (like dance or a park walk) to stay active without pressure
- Reflect weekly on your progress — not on the scale, but on your energy and mood
The moral of Palmer’s story? Mindset and consistency matter more than extremes. By focusing on building habits that supported her physical and emotional well-being, she was able to feel strong, confident, and like herself again — and you can too.
