Olivia Jewel’s 2025 ABS Routine: Simple, Effective, and Instagram-Ready

Olivia Jewel’s recent Instagram clip went viral in 2025 for a reason: a short, focused abs circuit anyone can do. Her prescription — 2–3 sets, 12 reps per exercise, and a 1-minute plank finish — is clean, repeatable, and scalable for all levels. If you prefer training in a dedicated space, her routine also sparks the familiar gym vs. home debate — a quick refresher on why some people prefer the gym for focused strength work can help you decide where to do this circuit.

Why this brief routine works

• Time-efficient: You can complete it in 15–20 minutes while still getting quality volume.
• Balanced stimulus: Combining dynamic moves with a static plank targets both the rectus abdominis and deeper core stabilizers.
• Easy progression: Increase sets, reps, resistance, or reduce rest to continue improving.

Sample Olivia-inspired abs circuit
Perform 2–3 sets. Rest 30–60 seconds between exercises if needed.

1. Bicycle crunches — 12 each side
2. Hanging (or lying) leg raises — 12 reps
3. Russian twists (weighted if possible) — 12 each side
4. Reverse crunches — 12 reps
5. Mountain climbers — 12 each side
   Finish with a 1-minute plank (front plank or variation such as plank with alternating arm reach).

Form tips and common pitfalls

• Breathe: Exhale on the exertion (e.g., crunch up), inhale returning to start.
• Controlled tempo: Avoid using momentum; slow, controlled reps increase muscle activation.
• Spine safety: Keep neck neutral — use your hands lightly behind your head for support, not to pull.
• Hip flexor dominance: If leg raises cause hip flexor strain, reduce range of motion or bend knees.

Scaling and progressions

• Beginner: Reduce to 1–2 sets, perform 8–10 reps, plank 30–45 seconds.
• Intermediate: Follow Olivia’s full recommendation (2–3 sets, 12 reps, 1-minute plank).
• Advanced: Add weight to Russian twists, perform hanging leg raises with pause, or try weighted planks and tempo variations.

Nutrition and the “flat belly” myth
Aesthetics are a product of both training and nutrition. Core exercises develop the muscles beneath, but visible “flat belly” results depend on calorie balance, body fat percentage, hydration, and sleep. Emphasize whole foods, adequate protein, and a moderate calorie deficit if fat loss is the goal.

Inspiration and representation
Fitness trends on Instagram are not just about moves — they’re about community and role models. Seeing athletes and creators like Olivia perform consistent, honest routines reminds us that strength has many faces. For broader context on how Black athletes have shaped aesthetic and strength culture, check out this piece celebrating influential figures in the sport: celebrating 15 iconic African-American bodybuilders.

Putting it into practice

• Frequency: Train core 2–4 times per week, allowing recovery between intensive sessions.
• Combine: Pair this circuit with a full-body strength day or a cardio session for balanced fitness.
• Track progress: Log sets, reps, and how you feel; if you can do more than 15 reps easily, up the difficulty.

Conclusion
Olivia Jewel’s short abs routine is a practical template: concise, adaptable, and effective when paired with good nutrition and consistency. Whether you do it at home or in a gym, focus on form and gradual overload to get the most out of each session.