Dua Lipa’s abs have been trending almost as hard as her latest single since the singer posted a gravity-defying core workout to her 88 million Instagram followers.
In the short video, the 29‑year‑old superstar hangs upside down and powers through a textbook‑perfect crunch, leaving the rest of us wondering whether public transport will ever feel safe again for those holding on to overhead bars.
Surely if we nail this technique, we’ll have abs like Lipa? Unfortunately, it’s not that easy. The move she demoed is advanced—and brutally so.
But fear not: you can train your way up to it with the four progressive exercises below.
1. Plank variations: the stable starting point
Why it works: Planks train the deep‑core stabilisers that keep your spine in check when you eventually flip upside down.
Side‑to‑side rotations – sweep from right‑side plank to centre to left‑side plank for one smooth rep.
Up‑and‑downs – drop from high plank onto your elbows, then press back up, keeping hips level.
Hip dips – in a low plank, dip each hip toward the floor with control.
Hold that line tighter than a tour bus schedule and you’ll feel the tremors in tomorrow’s toothbrush hand.
2. Crunches: classics never go out of style
Start on your back, feet planted, fingertips to temples. Lift your shoulders just high enough to feel your ribcage knit toward your pelvis, then lower with slow control. To level up:
Weighted crunch: clutch a plate to your chest.
Criss‑cross variation: elevate legs, twist elbow to opposite knee to fire those obliques.
3. Roll‑outs: wheels of (core) fortune
Kneel with an ab wheel. Glide forward until your nose nearly brushes the floor, then pull back using your mid‑section, not your hip flexors.
Coach’s cue: keep a flat back; imagine you’re zippering your ribs to your belt line. Collapse, and your lower back will file an immediate complaint.
4. V‑sits and jackknives: the big‑leagues
Balance on your sit‑bones, legs and arms extended to form a perfect V. Hold for time, then graduate to jackknives: lie flat, snap up into a V, and lower with control. Repeat until your abs file for separation.
Putting it all together
Perform each exercise twice a week in the following ladder:
- Plank rotation x 30 sec each side
- Up‑and‑downs x 60 sec
- Crunches x 15 (weighted if possible)
- Roll‑outs x 10
- V‑sit hold x 30 sec
- Jackknives x 12
Rest 45 seconds between moves. Progressive overload—adding seconds, reps or resistance each session—will edge you closer to those coveted Dua Lipa abs without an upside‑down trip to casualty.
Abs are made where?
Remember—“abs are made in the kitchen” remains gospel. All the crunches in the world won’t outshine a diet of fizzy drinks and late‑night takeaways. Prioritise lean protein, colourful veg and enough calories to fuel recovery.
The bottom line
Dua Lipa’s abs didn’t appear overnight, and neither will yours. But with plank variations, crunches, roll‑outs and V‑sits in your arsenal—and a plate that looks more like a rainbow than a rave—you’ll carve a core worthy of its own headline drop. No chart‑topping single required.
