Try The 10-Minute Ab Workout Cover Star Martinique Ferreira Uses To Get An Eight-Pack

It’s no secret that cover star, model and competitive athlete Martinique Ferreira has enviable abs. The secret? How she gets them. We convinced her to share her exact blueprint (her 10-minute ab workout) for a cover-worthy core. From her daily diet and habits to the exact workout combination you can try STAT, here’s how she builds her strength from the inside out.

How Martinique Ferreira Built Her Covetable Core

When you have abs as defined as Martinique’s, one question follows you everywhere: While TikTok might be flooded with quick-fix routines, she’s the first to admit that her baseline comes courtesy of her DNA.

“Part of it is genetics, I grew up in a very sport-focused family and my sister’s got the biceps and I got the abs. So that’s basically it,” she says. And her family tree confirms it. “My dad played rugby for the Springboks, and my mom herself was a great athlete at varsity and used to coach netball when they still lived in Welkom. My sister, Kaïlah, played SA under 21 Netball.”

When asked if it’s genetics, hours of sweating it out, what’s on her plate or a combination of everything, she laughs: “It’s a combination of everything, I guess. I must say genetics do play a huge role (thanks mom and dad) but it is my responsibility to maintain it.”

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The Secrets To Martinique Ferreira’s Ab Workout Strategy

Although genetics might get you to the starting line, maintaining an eight-pack requires strategy. If you think Martinique spends hours doing endless floor circuits, think again. Her approach to core training relies on heavy compound movements and functional, everyday awareness rather than standard gym class staples.

“What I love to do apart from core exercises is a lot of squats,” she shares.“If you did not know, you don’t need to do all the crunches and the bicycle exercises – like the bicycle crunches – that we all love to do,” she reveals. “You use your core, and if you use your core correctly during running, sitting, doing certain exercises, your abs will naturally develop. So yes, exercises do help but activating the core from the depth, that is how you get an eight-pack.”

Overcoming Diet Culture & Food Restrictions

Of course, no core routine works without proper fuel, but Martinique’s relationship with nutrition has been a journey. Her current mindset is the result of years of personal growth after overcoming a difficult history with diet culture.

“I did suffer from body dysmorphia and also a bit of an eating disorder when I was younger, way back in 2016. So my relationship with food, I needed to work really, really hard in overcoming that,” she shares. “And I’m very proud to say that I absolutely love food and I’m a foodie! So I do not believe in restrictions, I do not count my calories, I really enjoy my food.”

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What Martinique Ferreira Eats In A Day

Today, her nutrition strategy centres around listening to her body, fueling her training and embracing food without guilt.

“In the morning, I wake up with a high-protein breakfast. I love to eat two eggs and bacon on a toastie – low-GI toastie – and some cheese,” she says. “And this usually lasts until, I wanna say 11, which I will then do a banana or an apple.”

For the rest of the day, she keeps her meals nourishing and satisfying. “For lunch, I’ll do a chicken salad,” she says. “And then in the evenings, we do a steak with some veggies and a side salad on the side. So that’s basically what I eat in the day.”

And as for her sweet tooth? It gets satisfied every single day, guilt-free. “I have a huge sweet tooth but I also prioritise how I eat and what my body needs and moderation is everything,” she reveals. “I do allow myself a chocolate once a day but moderation is key,” Martinique emphasises.

READ MORE: The 9 Best Rotational Abs Exercises To Add To Your Routine

Watch Martinique’s 10-Minute Ab Workout:

“I do love doing a combination of ab workouts. I usually start with one set, work it up to the top and then also to the bottom.”

Time: 10-20 minutes | Equipment: Mat, dumbbells | Good for: Core

Instructions: For the ultimate burn, perform these as a continuous circuit, flowing through each movement without a rest. Start with one full set of the indicated duration or number of reps for each move, eventually working your way up to multiple sets as your strength increases.

Combination 1: Ground Core Power Flow

This combo flow focuses on floor-based movements to target the deep core and upper/lower abs.

1. Bicycle Crunch

How To: Lie down flat on your mat with your lower back pressed firmly into the floor. Interlace your fingers behind your head to create a supportive cradle, keeping your elbows wide and out of your peripheral vision. Lift your legs into a tabletop position with your ankles aligned with your knees, engage your abdominals and raise your head so your shoulder blades hover off the ground. From there, extend your right leg straight out while rotating your upper body to the left, bringing your right elbow toward your left knee. Be sure to twist from your ribs and lead the movement with your shoulder rather than your elbow, then switch sides and repeat. Do 8-10 per side.

Martinique’s Tip: “It’s really important to lean back so that you can activate your core.”

2. Russian Twist

How To: Sit with your knees bent and feet planted firmly on the floor while holding a dumbbell. Extend your arms straight out in front of your chest so they are parallel to the ground, then lean backward while maintaining a tall, long spine and keeping your chest lifted. After bracing your core, rotate your torso to the right, ensuring your arms stay parallel to the floor. Hold for two seconds, then switch sides and repeat. Do 8-10 per side.

Martinique’s Tip: “I usually use a 4kg or sometimes a 6kg depending how my body is feeling, still contracting that core.”

3. Weighted Crunch

How To: Lying on your back with your feet flat on the floor and knees bent at a 45-degree angle, hold a dumbbell. Lift your torso halfway up toward your knees while maintaining a straight back. Squeeze your core at the top of the movement, then slowly lower your body back down to the starting position. That’s 1 rep, do 10-12.

Martinique’s Tip: “I do a full crunch with my 4kg or my 6kg, also bringing in the bicep exercise by lifting the weight at the top.”

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Combination 2: Dynamic Plank Series

This combo flow focuses on stability and oblique definition through various plank positions.

1. Commando Plank

How To: Start in a standard forearm plank with your elbows shoulder-width apart and the balls of your feet hip-width apart. Tighten your core, squeeze your glutes and maintain a neutral head position. Press up onto your right hand until your arm is fully extended, then follow with your left hand to transition into a high plank. Return to the forearm plank by lowering back down onto your right arm first, then your left. Make sure your spine is neutral and your core is tight during the entire movement to prevent you from rocking side to side. Do 8-10 per side.

Martinique’s Tip: Focus on keeping your body linear, activating that core

2. Plank Hip Twist

How To: Start in a forearm plank position, making sure your elbows are aligned beneath your shoulders and your knees, hips, and torso form a straight line. Lower your right hip down toward the ground, then bring it back to the middle. Right away, lower your left hip down toward the floor. Do 8-10 per side.

Martinique’s Tip: “This is really a killer because you are contracting your core at all times.”

3. Commando Plank

How To: Start in a standard forearm plank with your elbows shoulder-width apart and the balls of your feet hip-width apart. Tighten your core, squeeze your glutes and maintain a neutral head position. Press up onto your right hand until your arm is fully extended, then follow with your left hand to transition into a high plank. Return to the forearm plank by lowering back down onto your right arm first, then your left. Make sure your spine is neutral and your core is tight during the entire movement to prevent you from rocking side to side. Do 8-10 per side.

4. High Plank

How To: Start by placing your hands directly beneath your shoulders and stepping your feet back one after the other. Place your feet wider than hip-width for increased stability or bring them closer together to increase the difficulty. Keep your body in a straight line from your head down to your heels while keeping your eyes focused just in front of your fingertips. Engage your abs, quads and glutes, and hold the position. Focus on driving back through your heels, contracting your thighs and keeping your body engaged and stable. Hold for 30 seconds.

5. Plank Knee To Elbow Kickback

How To: Start in a high plank position with your shoulders over your wrists and your body in a straight line. Drive your right knee to tap your right elbow. Straighten your right leg back and up without moving your hips. Lower your right foot to return to start. Do 8-10 per side.

Martinique’s Tip: “This helps the side obliques to activate and really give you that definition in your abs.”

6. Side Plank Thread The Needle

How To: Start on your left side with your knees bent and your left forearm resting on the mat. Extend your right arm toward the ceiling and raise your hips off the ground until your body aligns straight from your head to your heels. While maintaining this hip elevation, rotate your upper body to thread your right arm down and beneath your torso, letting your eyes follow the movement toward the floor. Reverse these steps to return to the initial position. Do 8-10 per side.

Martinique’s Tip: “This really activates the serratus anterior as well as your obliques.”

Make It Harder: You can use a weight in the raised arm to increase the challenge.