Ariana Madix’s Rock-Solid Abs: Trainer-Boyfriend Spills Exact Routine and Diet
Hey. Kai Montgomery here. Yes, I grumble about obvious things and then explain them like a patient (but irritated) teacher. So here we go: Ariana Madix’s abs didn’t happen by accident; her trainer and longtime boyfriend Daniel Wai confirmed the work, the sweat, and the strategy to E! News, and no, you can’t skip the boring parts.
Let’s cut to the chase. Wai, who doubles as Ariana’s trainer and romantic partner, shared a clear, no-nonsense blueprint for her sculpted midsection and overall fitness. He admits the dual relationship has pros and cons, saying you can’t treat a significant other the same as a regular client, but Ariana “responds really well” to that combination of direction and personal knowledge. He already knows her strengths, weaknesses, and the exact areas she wants tightened, so programming is efficient and targeted.
What does that programming look like? Mighty specific. Ariana trains intensely: five days of weightlifting focused on customized splits plus five days of cardio. On lifting days she spends 60 to 90 minutes under the bar and then often adds roughly an hour of cardio. Wai emphasized customization: lagging muscle groups such as rear delts and triceps received extra volume to balance her physique. Yes, consistent, long sessions are the baseline — not a quick fix.
Core work is treated like a daily appointment. Wai says Ariana includes core activation in every session, usually wedged between compound lifts, followed by targeted moves. Isometric holds, including planks and side planks, are staples, while crunch variations and leg raises handle the upper and lower abs. For lower abdominal focus, hanging leg or knee raises get the nod; weighted crunches hone the upper rectus abdominis. Obliques aren’t ignored: Wai uses BOSU ball star crunches, standing weighted oblique crunches, and advanced moves like hanging windshield wipers that demand stability and TVA engagement.
Wai drills deeper core stability too, using bracing work, planks and vacuum holds to strengthen the transverse abdominis — that’s the often-overlooked inner corset that supports the spine and creates a flatter look. He also prioritizes injury prevention: compound lifts such as squats and deadlifts aren’t just for aesthetics but for total-body strength and core reinforcement while protecting knees and lower back.
Diet gets a practical mention rather than a magic-bullet promise. Wai describes Ariana’s plan as balanced, implying macronutrient attention and disciplined consistency rather than extreme deprivation. No reckless gimmicks, just time, commitment and food choices aligned with her training load. He stresses individualization: what works for one person might wreck another’s knees or back, so avoid painful movements and find a sustainable activity you enjoy, whether boxing, running or other cardio.
Wai’s parting advice is refreshingly boring and true: strength training benefits everyone, and sticking with something you like improves consistency. Ariana’s results are the payoff of large doses of time, customization and daily core focus. So, you want abs like hers? Expect long sessions, smart programming, and patience — plus maybe a tolerant partner who doubles as your drill sergeant.
Closing thought: her physique is methodical, not mystical, and if you’re looking for shortcuts, don’t hold your breath.
Well, that was a predictable reveal. Keep watching to see if they change the routine or add more couple‑training drama.
Sources: Celebrity Storm and E! News, E! Online
Attribution: Creative Commons Licensed
