Spiegelworld
Showgirl era loading. With Taylor Swift's "The Life of a Showgirl" dropping Oct. 3, we're ready to pull back the curtain and get a deeper look into the true showgirl lifestyle. Fans have already seen Swift's elaborate costumes, watched her 3.5-hour performances, and possibly heard about her backstage recovery set-up. But what else goes on beneath the glitz and glam?
Slight spoiler, but the life of a showgirl isn't just about sparkly ensembles and feathered headpieces; it's a profession that takes immense strength and stamina. To get a better understanding, we asked two real-life showgirls about their highs and lows — one from Moulin Rouge in Paris, and the other from Spiegelworld in Las Vegas. Read on for their candid thoughts, including details on their workout routines, backstage antics, and the weight of their costumes. Sure, it's not all fun and games . . . but that's showbiz, baby.
As a showgirl, strength and stamina come first. Allie Goodbun, a showgirl at Moulin Rouge, says her fitness routine is all about balance, helping her prepare for two shows per night, six days per week. "By day, I love riding my bike around Paris and doing a light full-body workout two to three times per week," she tells Popsugar. "Before nightly performances, I do a full body stretch backstage to ensure my body feels warm and mobile, ready to dance."
Goodbun also needs to maintain her flexibility, which means consistent stretching and strengthening exercises. "The French Can Can requires high kicks and jump splits, so I always ensure I properly warm up before every show," she says. "Taking care of my muscles also plays a huge role in maintaining good flexibility."
Alanna Belanger, a showgirl with Spiegelworld in Las Vegas, has a similar approach, although she performs more acrobatics with sway poles and an aerial hoop. "The strength comes into play when I'm holding, balancing, throwing, or catching another performer during trio skills," she tells Popsugar. "For sway poles, core strength is essential — not only to avoid pain in other areas, but also to stay aligned while pushing the pole where it needs to go."
"I focus more on strength over volume."
Consequently, Belanger prioritizes strength training over anything else. Alongside her weekly show schedule, she weight lifts four times a week and aims for an average of 10,000 steps per day. "I focus more on strength over volume. I lift heavy with lower repetition, and I find that's what my body does very well with," she says. But despite their disciplined fitness regimens, both performers agree that taking time for rest and recovery is vital. "Rest days are as crucial as lifting days, even though I've always found that to be the hardest part," Belanger says. Baths can also be helpful recovery tools (Belanger likes ice, while Goodbun prefers salt).
On TikTok, Goodbun prepares for shows by rehearsing with the proper shoes and props. "Practicing in full costume and on the actual stage is always very helpful," she says. That's partly because showgirl ensembles are a bit of a workout in and of themselves. "They usually involve large headdresses, 1000s of rhinestones, and several costume pieces, which can make them very heavy, often weighing anywhere from 15 to 40 pounds," Goodbun says. "Preparing for a new performance can be stressful, but when rehearsed with all the elements, including our dramatic headpieces and costumes, it always helps me feel properly prepared."
For Belanger, who works in a group act, much of her preparation is contingent on the people around her. "If one of the girls takes a day off, quite often we don't go into work, so your mind frame switches," she explains. A day off might mean she can go harder in the gym, since she doesn't have a performance at night. Otherwise, Belanger focuses on stretching her back, her shoulders, and splits, using her morning workout as a way to check in with her body prior to a performance. "It also allows me to notice any twinges, aches, or pains early on and become aware of what state my body is in," she says. "All of these factors prepare me physically and mentally before each performance."
"Something a lot of people assume is that a showgirl's life is very glamorous, day and night, when it definitely isn't," Goodbun says. While it takes a lot to get into full showgirl mode, there's also plenty that goes on backstage (and it's not all picture-perfect). "It's very different to what people think," Belanger confirms. Fellow performers might be on their phones, watching movies, or having a quick nap. "You switch on for that five minutes on stage, you come back and you're like, 'OK, I can chill,'" she explains. "People mess around, we play games."
"We support each other and cheer each other on backstage, and also just in life."
Beyond the backstage vibes, Goodbun adds that the true life of showgirl is not the competitive, cutthroat environment it's often made out to be. "My experience as a showgirl is quite literally the opposite," she says. "It truly feels like a sisterhood. We support each other and cheer each other on backstage, and also just in life. Sharing the stage with women who lift me up and make me feel my best everyday on stage is something so special."
Chandler Plante (she/her) is a social producer and staff writer for the health and fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.
