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

Tracy Thompson
Published by Tracy Thompson | Senior Coach
Last updated: November 29, 2023
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

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 personal trainers like myself.

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

Quick Summary

  • Kari Pearce’s ab workout is effective because she incorporates a variety of exercises that target the entire core.
  • With her sculpted muscles, Kari Pearce has been named America’s Fittest Woman four times.
  • Through her online fitness program, Pearce shows anyone how to build high-definition PowerAbs.

Kari Pearce Stats/Career Highlights

  • Age: 33
  • 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.

  • 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

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’s workout principles seem to center around perseverance and overcoming setbacks that sometimes don’t set you back at all.

For instance, when nagged by injury during her weightlifting career, she switched to competitive Crossfit and qualified for an event within six months of starting to train.

Kari believes you do not have to spend hours doing ab exercises; pick the right ones and effectively sculpt definition and gain strength in your core muscles with consistent workouts that can be as little as 10 minutes.

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.


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 [1].

Other celebrity ab workouts:


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
Was this article helpful?

About The Author

You May Also Like

Write a Reply or Comment

Your email address will not be published. Required fields are marked *