Kari Pearce’s Ab Workout: Secret to Sculpting Killer Abs

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: December 28, 2023
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Kari Pearce, a renowned competitive CrossFit games athlete and fitness influencer, has long been known for her impressive strength and athletic ability.

Her passion for core training and her ab workout routine have attracted many fitness enthusiasts, including fitness coaches like myself.

In this article, I’ll look at what Kari Pearce does to get those power abs, including her workout, nutrition tips, and other secrets my research revealed.

Kari Pearce Stats/Career Highlights

  • Age: 34
  • Hometown: Ann Arbor, Michigan
  • Height: 5’ 3”
  • Weight: 140 lbs
  • Five times Crossfit games participant
  • America’s Fittest Woman title in 2016, 2018, 2019, and 2020
  • Founder of PowerAbs

Ab Workout Routine

A person doing ab workouts at the gym

Kari Pearce has shared several ab workouts over the years, and we will look at a few now.

Here is a 10-minute workout to burn fat and sculpt defined abs.

According to Kari Pearce, these five of the best ab exercises don’t require any equipment, making them doable at home or while traveling.

She performs these exercises in a circuit, completing each for a set amount of time or reps before moving on to the next exercise.

This ab workout targets all the core muscles, including the rectus abdominis, obliques, and transverse abdominis. You can modify each exercise to be appropriate for your fitness level.

As a coach, I've found that these no-equipment ab exercises from Kari Pearce are perfect for my clients' home workouts.

  • Hollow Body Hold: 30-60 seconds, four sets
  • Leg Raises: 10-15 reps, five sets
  • Crossbody V-up: 20 reps (10 per side), three sets
  • Spider-Man Push-Up: 12 sets (six per side), four sets
  • Plank Walkout: Six reps, four sets
  • Squat Thrust + Plank Jack: 15 reps, four sets
  • Russian Twists: 20-30 reps, four sets

Here’s another workout option from Kari Pearce to do right at home to get defined ab muscles and a strong core.

  • Plank to Extended Plank: 10 reps
  • Superman Snow Angels: 10 reps
  • Cross Body Mountain Climbers: 20 reps (10 on each side)
  • Bicycles: 20 (10 on each side)

“One of the biggest misconceptions is thinking ab exercise is just going to melt stomach fat. We can build the muscles underneath and strengthen them, but they won’t show without losing body fat,”

- Kari Pearce, Crossfit Athlete & PowerAbs Program Founder

Recognizing that fitness journeys are unique, Kari Pearce's ab workouts can be modified to suit different fitness levels. Whether you're just starting out or have specific physical conditions, there's always a way to adapt these exercises to meet your personal needs, ensuring everyone can benefit from this effective routine.

Read more: 7 Minute Ab Workout


Workout Principles for Abs

A person doing ab workouts for sculpted abs

Kari Pearce trains up to three times a day, performing various exercises, including strength training, swimming, high-rep weightlifting, and sometimes running. Her total daily workout time can be as much as three hours.

Kari Pearce exemplifies resilience, successfully transitioning from weightlifting to Crossfit despite injuries. Her philosophy emphasizes efficiency in workouts: choosing effective exercises for core strengthening and definition that require as little as 10 minutes a day.

Staying consistent with ab workouts goes beyond physical effort; it's also a mental game. Understanding the role of mindset and motivation in fitness, particularly in challenging routines like Kari Pearce's, can help you overcome common mental barriers and stay committed to your goals.

Embracing Kari's principles, I've encouraged my clients to persevere and adapt workouts, seeing remarkable resilience and progress.

Related post: 30 Minute Ab Workout: Sculpt Your Abs

Diet Plan

Kari Pearce consumes between 3000-3500 calories daily, and the macronutrient breakdown is as follows:

  • Protein: 150 grams
  • Carbs: 350 grams
  • Fat: 90-100 grams

Diet / Nutrition Principles

A person drinking protein shake at the gym

Kari consumes five to six small meals daily, using protein shakes as snacks.

For optimal results, she ensures the right balance of macros in each meal by combining lean proteins, complex carbs, and healthy fats.

Kari’s preferred food items are chicken breasts, eggs, peanut butter, and oatmeal.

Following Kari's approach, I've structured my diet around multiple small meals and balanced macros, a strategy that has greatly benefited my personal health and that of my clients.


For snacks, Kari consumes protein shakes. Kari likely uses her favorite whey protein because it is a complete protein, meaning it contains all nine essential amino acids.

Whey protein can help build muscle, boost immunity, and promote recovery, according to the Frontiers in Nutrition [1].

Echoing Kari’s approach, I incorporate whey protein shakes into my daily routine, a habit that has significantly boosted my muscle recovery and overall wellness.

Other celebrity ab workouts:


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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