When Olivia Rodrigo hits the stage for a three-night residency or a sold-out stadium tour, the first thing people usually notice—besides the powerhouse vocals—is the sheer athleticism. It's impossible to ignore. Social media tends to obsess over olivia rodrigo abs every time she wears a crop top or a two-piece stage outfit, but the "how" is usually buried under a pile of generic TikTok rumors and "get abs in 5 minutes" scams.
The truth is actually a lot more grounded than the internet makes it out to be. Olivia doesn't just wake up with a core that supports two hours of sprinting across a stage while hitting high notes. It takes a specific, functional approach to fitness that prioritizes stamina over aesthetics, even if the aesthetic results are what end up going viral.
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What Her Training Actually Looks Like
Most people think celebrity fitness is about spending four hours in a gym with a drill sergeant. For Olivia, it's reportedly much more about Pilates and functional movement. She has worked with celebrity trainer Kirsty Godso, who is known for a "niche" style of training that focuses on small, intentional movements that build deep core strength rather than just surface-level muscle.
Godso’s philosophy isn't about "burning fat"—it's about "betterment." When you look at the stability Olivia has on stage, you’re seeing the result of high-repetition, low-impact work.
The Core Essentials
If you're looking for the specific movements that define that midsection, it's not a secret. It's just boringly consistent. Her routine typically includes:
- Plank Variations: Not just holding still, but adding hip dips and "plank saw" movements to engage the obliques and transverse abdominis.
- The Teaser: A classic Pilates move where you balance on your sit-bones in a V-shape. It's brutal. It works.
- Leg Circles: These look easy until you've done thirty of them while keeping your lower back glued to the mat.
- Dead Bugs: A staple for core stability that helps with the breath control needed for singing.
She’s also been vocal about being a "terrible runner" in the past, but she does it anyway. Why? Because you can't survive a world tour without cardiovascular endurance. It’s not about the miles; it’s about the heart rate.
The Performance Factor
We have to talk about the tour. Singing vampire or get him back! while jumping around isn't just a vocal feat; it’s a full-body workout. Professional singers often train their core because the diaphragm needs a stable base to push air.
If her abs look "cut," a huge portion of that is simply the "GUTS" world tour itself. Performing for 90+ minutes multiple times a week is essentially high-intensity interval training (HIIT). You’re burning an incredible amount of energy, and your core is constantly engaged to maintain posture and vocal projection.
"If you don't take care of yourself, it just becomes so hard to put on those shows and travel so much," she told Vogue.
Diet and the "Anti-Restriction" Mindset
Here is where the "fitness influencers" get it wrong. Olivia isn't on a restrictive, "chicken and broccoli" bodybuilder diet. Honestly, that would be a disaster for her energy levels.
She has been known to favor a vegetarian-leaning or plant-based approach, but she’s famously a fan of Babybel cheese and doesn't shy away from "elementary" snacks. She’s mentioned eating things like:
- Avocado Toast: A classic for a reason—healthy fats and complex carbs.
- Purple Sweet Potatoes: Often paired with cottage cheese for a hit of protein and slow-releasing energy.
- Hydration: She uses electrolyte powders and throat coat tea (licorice root is her go-to) to keep her voice and muscles functioning.
The "abs" are a byproduct of fueling a high-performance lifestyle, not the result of starving for a photo shoot. She focuses on anti-inflammatory foods because touring is hard on the joints and the gut.
Why You Can't Just Copy-Paste a Routine
It’s tempting to grab a "Olivia Rodrigo Ab Workout" from YouTube and expect a six-pack in a week. But biology doesn't work like that. Olivia has a naturally lean frame, which is partly genetics and partly the fact that she’s in her early 20s with a metabolism that would make a marathon runner jealous.
What works for her is consistency over intensity. She’s mentioned doing short, 15-to-30-minute sessions rather than marathons in the gym. This is a huge takeaway for anyone trying to replicate her results: it's better to do 10 minutes of core work every day than two hours once a week.
Actionable Steps to Build Functional Core Strength
If you want to move (and look) like a stage performer, you have to stop focusing on crunches. Crunches are fine, but they don't give you that "held-in" athletic look.
- Prioritize Stability: Switch from sit-ups to planks and bird-dogs. Focus on "bracing" your core as if someone is about to poke you in the stomach.
- Add "Low Impact" Cardio: You don't have to run if you hate it. Dance cardio, like the routines found in the Peloton Artist Series (which has a dedicated Olivia Rodrigo set), provides the same benefits without the joint pain.
- Eat for Energy: If you're working out, you need carbs. Don't cut them. Focus on "whole" sources like oats, fruit, and those purple sweet potatoes she loves.
- Focus on Posture: Half of the "ab" look is just standing up straight. Pilates is great for this because it strengthens the tiny muscles around your spine.
Building a core like Olivia's isn't about a "secret" move. It's about building a body that can handle the "GUTS" of a demanding career. Whether you're headlining Madison Square Garden or just trying to feel stronger in your daily life, the principle is the same: move because it makes you feel good, and the results will eventually follow.
Start by incorporating three sets of Dead Bugs (15 reps per side) and a 45-second forearm plank into your morning routine. Focus on keeping your lower back flat against the floor during the dead bugs; if it arches, you've lost the engagement. Consistency with these two "boring" moves will do more for your deep core strength than a thousand mindless crunches ever could.