Ever since Ariana Madix walked onto that Love Island USA villa set in Fiji, the internet basically had a collective meltdown. People weren't just talking about the drama or the dumping ceremonies. They were talking about those abs. You know the ones. They look like they were chiseled out of marble, and honestly, it sent everyone down a rabbit hole trying to find the "magic" routine.
But here is the thing: there isn't a secret pill. Ariana has been pretty open about her body history, especially in her recent Women's Health Body Scan and various interviews. It's a mix of some pretty intense physical demands from her career and, yeah, dating a personal trainer definitely doesn't hurt.
The Daniel Wai Factor
If you’ve been following the post-Scandoval era, you know Ariana is dating Daniel Wai. He’s a fitness pro based in NYC. It’s kinda the dream scenario, right? Having your partner also be the person who knows exactly how to program a deadlift.
Daniel has been pretty vocal on social media about the work she puts in. Before filming seasons or taking on big projects like Chicago on Broadway, they’ve been known to go through "training camps." We’re talking two to three hours a day of dedicated movement. That sounds like a lot because it is. Most of us are lucky to squeeze in thirty minutes between meetings, but for Ariana, her body is literally part of her job.
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What the "Camp" Looks Like
It’s not just mindless treadmill walking. Her routine with Daniel usually focuses on:
- Heavy Compound Lifts: To get that "toned" look without just being "skinny," you have to build muscle. This means squats, rows, and presses.
- High-Intensity Conditioning: This is likely where the fat-burning happens to make those muscles visible.
- Extreme Consistency: Daniel mentioned in a Q&A that for weeks leading up to her hosting gigs, she doesn't miss a beat.
The Broadway Effect
Honestly, we cannot overlook the "Roxie Hart" workout. Ariana did multiple stings in Chicago on Broadway, and if you've ever seen that show, it is basically a two-hour cardio session in heels.
Dancing at that level requires insane core stability. You aren't just moving your arms; you’re engaging your entire trunk to stay upright and graceful while singing. That kind of functional movement builds a specific type of lean muscle that you just can't get from a bicep curl. She’s mentioned that the rehearsals alone were more grueling than most gym sessions.
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Diet: It’s Not Just About the Gym
Ariana has been honest that her diet has shifted over the years. Back in the early Vanderpump Rules days, she and Tom Sandoval used to talk about cutting carbs and sugar to stay "TV lean."
Now? It seems a bit more balanced, though still disciplined. When she's "in season"—meaning she’s filming in a bikini for weeks—she sticks to a high-protein, clean-eating plan. Daniel Wai has hinted that while he provides the roadmap, the discipline is all her.
She's also mentioned her "broken brain" in the past—her struggle with depression and body image. This is a huge part of the story. Sometimes she hasn't wanted to leave bed, let alone hit the gym. Seeing her at this level of fitness in 2026 is as much a mental health victory as a physical one. Happiness and "losing the dead weight" of a toxic relationship (her words, basically) have a weird way of making someone glow more than any green juice ever could.
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Addressing the "Work"
We have to be real here. In the world of reality TV, "fitness" often includes a little help. Ariana has been incredibly transparent about her cosmetic procedures. She’s talked about:
- Melanoma Removal: She had a serious skin cancer scare on her chest, which has made her a fanatic about sunscreen.
- Facial Procedures: She’s been open about Botox and certain fillers to keep things looking "refreshed" under those harsh 4K cameras.
- Sculpting: While she credits the gym for the muscle, fans often speculate about things like CoolSculpting or Emsculpt. She hasn't explicitly confirmed those for her abs, but she's never been one to pretend she's "naturally" perfect without effort.
How to Actually Use This
You probably don't have three hours a day to train with a pro in NYC. That’s fine. Most people don't. But you can take the core principles of the Ariana Madix workout and make them work for a normal human life.
- Prioritize the Core: Don't just do sit-ups. Do "functional" core work. Think planks, dead bugs, and anything that requires balance.
- Up the Protein: If you want muscle definition, you have to feed the muscle.
- Find Your "Broadway": Find a movement you actually enjoy. For her, it’s dance. For you, it might be pickleball or hiking. If you hate it, you won't do it for three hours, or even twenty minutes.
- Mental Health First: You can't out-train a mind that is hurting. Ariana’s "glow-up" happened after she started prioritizing her own peace.
If you want to start today, don't aim for the "Fiji Bikini" look immediately. Just start moving. Consistency is the only "secret" Daniel or Ariana actually have.
Next Steps for Your Routine:
- Audit your current activity: Are you moving for at least 30 minutes 4 times a week? Start there before trying "pro" level training.
- Focus on compound movements: Swap the isolation machines for dumbbells to engage more muscle groups at once.
- Check your protein intake: Aim for roughly 0.8 to 1 gram of protein per pound of your goal body weight to support muscle growth.