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Ashley Graham's Ab Workout Will Make You Sore

Ashley Graham's Ab Workout Will Get Your Core Tingling From Start to Finish

The more Ashley Graham shares her workouts, the more incredible moves I add to my arsenal. The supermodel's latest workout, shared on her fitness series "Thank Bod," is all about the abs: engageing them, strengthening them, and feeling them ache. The workout was created by her trainer Kira Stokes, who also trains celebrities like Candace Cameron Bure and Olympic skier Lindsey Vonn.

Ashley Graham's Ab Workout

Ashley's workout is done in two circuits. Repeat the first circuit three times through, then complete the second circuit three times. By the end, you'll be dripping.

Circuit 1: Repeat 3 times Time/Reps
Plank on hands 30 seconds
Side plank on hands 30 seconds
Bird dog 10 reps on each side
Circuit 2: Repeat 3 times Time/Reps
Pallof press 15-20 reps on each side
Side bend crunch 20 reps on each side
Tabletop resistance 10 seconds on each leg

You'll see that Ashley (who's currently pregnant with her first child!) does modified versions of some of the moves. If you want an extra challenge, pop up into the full versions. Keep reading to watch Ashley crush the full workout, then check out an in-depth look at each exercise.

Image Source: Getty / Juan Naharro Gimenez / Contributor

Ashley Graham's Full Ab Workout

Her workout is no joke, and her enthusiasm is amazing.

High Plank

  • Start resting on all fours.
  • With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
  • Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
  • With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
  • Hold for 30 seconds.
Image Source: POPSUGAR Photography / Maria del Rio

Side Plank

  • Come into a plank position (the top of a push-up), and roll to your left side, allowing your feet to roll, too, so you're balancing on the outside of your left foot and the inside of your right. To advance this move, stack your right foot on top of your left.
  • Reach your right arm toward the ceiling and lift your waist away from the floor to make your obliques fire away. Press your left inner thigh up into your right inner thigh; this helps stabilise you even more.
  • To take pressure off of your wrist, press your left fingertips into the floor.
  • Hold for 30 seconds.
Image Source: POPSUGAR Photography

Bird Dog

  • Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
  • Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt.
  • This completes one rep.
  • Complete 10 reps on each side.
Image Source: POPSUGAR Photography / Nicole Perry

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Pallof Press

  • Lower the carriage of a cable machine so it's about chest height, and attach a D-handle to the pulley. Adjust the weight so it's at 10 pounds. If this is too heavy or too light, feel free to change the weight.
  • Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so there's tension on the cable. Hold your hands at your sternum, and make sure your body is square. If you feel like you're getting pulled to the left, this is an indicator that you should lighten the weight.
  • On an exhale, press the cable straight out in front of your body. Be sure not to rotate toward the machine. Hold for two seconds before returning to the starting position.
  • This counts as one rep.
  • Complete 10 reps on each side.
Image Source: POPSUGAR Photography / Tamara Pridgett

Side Bend Crunch

  • Hold a weight in one hand. Place your other hand on your hip or out to the side for balance. (Here's how to choose the right weight.)
  • Extend the weight above and over your head. Follow the motion by leaning your body slightly to the side of the arm without the weight.
  • Bend your elbow to pull the weight down and to the side. Lift your knee upward to meet your elbow in a standing crunch.
  • Lower your leg while extending the weight above your head.
  • This counts as one rep.
  • Complete 20 reps on each side.

For an extra challenge, try the move with weights in both hands as pictured.

Image Source: POPSUGAR Photography

Dead Bug Hold

  • Lie on your back with your lower back pressed against the floor.
  • Lift and bend one leg so your hip and knee are at right angles. Float the other leg a few inches off the ground.
  • Place both hands on top of your bent knee, and press down as hard as you can, engageing your core and keeping your back flat on the ground.
  • To modify, stand upright and lift one leg with your knee bent. Press both hands just above your knee and hold, engageing your core and glutes, while balancing on one leg.
  • Hold for 10 seconds. Repeat on the other side.
Image Source: POPSUGAR Photography

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