Ashley Graham shares her ab routine and eating plan

The secret to those amazing curves.

Ashley Graham's diet

Kween of body positivity, Ashley Graham, is one of the most well-known models in the world. If you thought being a plus-sized model was cool ‘cos it’s all pizza and chilling on the couch though you’re (sadly) wrong. Ashley is really into exercising (she even has a workout channel on YouTube called Thank Bod) and eating well. Here’s her workout routine and eating plan if you’re interested in being fit and healthy but recognise that Halle Berry’s abs might be a bit beyond your reach RN.

Ashley Graham’s Diet and Workout Routine

It’s clear from Ashley’s Insta feed that she spends a lot of time at the gym. She often posts snippets from her workout routine, whether it’s to show us her favourite form of cardio or the way her boobs get in the way of certain exercises. She says ‘I don’t work out to lose weight, I don’t work out because I want to be thin, I work out to stay healthy, strong, firm and to keep my mind clear,’

Thank Bod is where she posts her workouts for you to follow at home, but we’re most interested in her ab routine. The way she’s still curvy AF but somehow has flat abs? We want a bit of that.

Ashley Graham’s ab routine

There are two circuits in Ashley’s ab workout, and you need to do each circuit three times:

Circuit 1

  • High plank for 30 seconds
  • Side plank for 30 seconds
  • Bird dog (10 reps on each side)

Circuit 2

  • Pallof press (15 reps on each side)
  • Side bend crunch (20 reps on each side)
  • Dead bug hold for 10 seconds on each leg

If you don’t know what TF a ‘bird dog’ looks like don’t stress; just watch the video of Ashley while you workout:

Ashley Graham’s diet: what she eats in a day


Ashley starts every morning with a glass of hot water and lemon because it ‘gets things moving.’ Throughout the day she follows a plan of eating lightest to heaviest, so foods like fruit in the morning and bigger meals later on. ‘Fruit digests faster than anything so I want that in my body first. I try not eat meat until night,’ she told Good Morning America.


Ashley has a green juice, made with kale, lemon, apple, ginger, spinach and beetroot, once a day. For lunch, she eats a salad with quinoa, carrots, tomatoes, avocado, any green leafy vegetable and pesto sauce as the dressing. When she feels her energy dipping later in the day she treats herself to 4 squares of 80% chocolate.


Ashley’s favourite dinner is chicken with Brussel sprouts, or sweet potato with olive oil-sautéed vegetables. She will usually have a glass of red wine at night too.

Although her diet looks pretty healthy Ashley is flexible and loves a good cheat day. She’ll splurge on mashed potato, mac and cheese or pizza crust dipped in Nutella every now and then and it’s NBD.

‘I always try to say, ‘Tomorrow is a new day. If you mess up today, don’t feel guilty about it,’ she says. ‘I’ve done every yo-yo diet you can imagine and none work for me. I’m at a comfortable weight and I know that I look good and, more importantly, I feel good so why am I dieting?’

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