Ariana Madix may spend a lot of time hanging around the villa, but she’s obviously been putting in some hours tending to her temple.
The Love Island USA host’s impressive physique was hard to miss—when in paradise, right?—as she navigated the twists and turns of wrangling season seven’s S.O.-seeking singles. And, as it turns out, chemistry and romance played a role in that plot as well.
Madix’s trainer Daniel Wai also happens to be her longtime boyfriend, a dual partnership that, as he told E! News in an exclusive interview, has its “challenges and benefits.”
“When you’re training someone you’re dating, you can’t treat them exactly like a regular client,” Wai explained, “but Ariana responds really well to that dynamic. She knows how to take direction and is good about asking for help when she needs it.”
Moreover, he added, “I already know the areas she wants to work on and I’m familiar with her strengths and limitations.”
And while no one’s trying to fit a circle into a square box, that sort of definition in the abdominal region—not to mention everywhere else—does take work.
To get her desired results, according to Wai, Madix’s program entailed an intense five days of lifting and five additional days of cardio, paired with a balanced diet.
“The workout splits were customized to her strengths and weaknesses,” Wai shared. “For example, her rear delts and triceps were lagging areas, so we added extra volume to target them. Depending on the day, she would lift for 60 to 90 minutes and then do about an hour of cardio. These kinds of results are extremely difficult to achieve and require a lot of time and commitment, but she was fully dedicated.”
For her abs specifically, “She does some form of core activation in every session, often between compound lifts,” Wai detailed, “and then adds targeted exercises. Isometric holds, like planks and side planks, are regulars, along with a variation of crunches or leg raises.”
While Madix isn’t in love with every move, Wai said, “she enjoys the exercises that make her feel the most productive.”
When designing a core curriculum, Wai sets out to “train all the major areas”: The internal and external obliques, the entire rectus abdominis and the transverse abdominis (TVA).
Hanging leg or knee raises target the lower abs, while weighted crunches target the upper region. For obliques, Wai likes BOSU ball star crunches or standing weighted oblique crunches.
Hanging windshield wipers “are a great advanced move that challenge the core overall, especially the obliques, while engaging the TVA for stability,” he continued. And “to strengthen the TVA specifically, I incorporate bracing drills, planks and vacuum holds to improve deep core stability and spinal support.”
For Ariana, Wai noted, “Protecting her knees and lower back is a priority. That’s why her program includes compound lifts like squats and deadlifts, which build total-body strength and reinforce core stability.”
Of course, staying fit is part of Madix’s job and not everyone has the time—or the funds—to diligently work with a trainer. But Wai has pointers for those setting off on their own fitness journeys.
“I believe everyone can benefit from some kind of strength training,” he said. “The stronger you are, the easier it is to move through life. But just as important is finding something you enjoy, whether that’s boxing, running or another activity. You’re more likely to stick to it that way.”
And just as he’s out to protect his girlfriend’s knees and back, “anything that causes pain is a no-go,” Wai stressed of moves to avoid. “Everyone’s body and fitness level is different. A squat variation that’s perfect for me could be terrible for someone else’s knees. Stick to movements your body can handle and that support your progress.”
As for the balanced diet portion of the program, Wai said Madix sticks to a “macro approach built around nutrient-dense foods.”
“Nothing is completely off-limits,” he explained. “There’s definitely room for treats in moderation, as long as they’re planned for. This not only supports long-term adherence but also avoids the pitfalls of overly restrictive dieting, which can backfire.”
And while he tailored Madix’s fitness regimen expressly for her, even her motivation waxes and wanes. So, the key for anyone is to create a schedule and stick to it.
“I always say you can’t rely on motivation alone because it comes and goes daily,” Wai said. “On the days she’s lacking motivation, she knows she just has to complete the workout anyway, because it’s part of her routine. And, of course, a few encouraging words never hurt, either.”
Love Island USA is streaming on Peacock. And because you can never be too inspired, read on for more celebrity-favorite workouts:
Kaley Cuoco
Eight months after welcoming her daughter Matilda with Tom Pelphrey, Kaley noted why she loves doing treadmill workouts amid her postpartum fitness journey.
“Putting that incline up is so good for your muscles, and for your circulation,” she told Today.com in an interview published Nov. 22. “I’ll also walk backward, which is amazing for your butt and legs. It pretty much works everything.”
Becky G
After having a transformative year in 2023, Becky revealed how fitness played a major role. “I know at the end of the day who benefits from a healthier me the most—myself,” she told E! News. “Eventually, if you dedicate yourself to it, you will have lived your life longer with this habit than you ever did without it. At least, that’s the way I like to think about it.”
Her go-to workouts? “If it’s a home work out, if it’s stretch, if it’s going outside for a walk—I try to be as consistent as I can be.”
Kelly Clarkson
The Grammy winner explained how moving to New York City helped kickstart her health and fitness journey. “Walking in the city is quite the workout,” Kelly told People in an interview published Jan. 3. “And I’m really into infrared saunas right now. And I just got a cold plunge because everybody wore me down.”
Julianne Hough
Julianne told E! News the exercise she always blocks out time for when she has a jam-packed schedule.
“I know that I can walk around the hills with my dog,” the Dancing With the Stars said. “That’s key because I have to get her out, too. But movement in general, whether it’s 10 minutes or five minutes of something, I have to move my body.”
And when she has more time to break a sweat, she added, “Whether it’s a Kinrgy class or doing Pilates or yoga, the fact that we get to combine all of those modalities is my favorite because I love versatility.”
Kate Hudson
“I always move, even for a few minutes each day. Sometimes I’ll go into a room, turn up the music and just dance. It’s a great way to let loose and feel great.”
DJ Khaled
The record producer opened up about his love for golfing and how it’s helped him slim down.
“I do it every day and I get a chance to sit on the golf cart or walking about to answer an email or a call and handle my business,” he told Us Weekly in an interview published Sept. 20. “It’s so much [more] pleasurable, meaning [being around] the nature, the sun. It cleanses me.”
Lana Condor
“Honestly, my favorite way to break a sweat right now is playing VR. We got a virtual reality headset right as everything was shutting down and it’s been AMAZING during quarantine. There are so many games that make you work up a sweat and it’s so awesome. I am genuinely so sore after I play.”
Padma Lakshmi
“Under normal circumstances it’s going to the gym, but right now I’m taking online classes with my Pilates instructor Britni Lariviere. I’m also trying to jump rope—2,000 strokes each day.”
JoAnna Garcia Swisher
“Family bike rides are big for us right now and I always try to carve out thirty minutes for pilates with Andrea Rodgers and foam rolling with Lauren Roxburgh.”
Janel Parrish
“Running and listening to music. The best outlet I’ve found these last few months being stuck in the house! I feel so great and pumped up after.”
Dascha Polanco
“My favorite way to break a sweat is mix of sex, PRx Performance, hiking, biking.”
Brooke Burke
“By connecting with my audience and motivating them through my Brooke Burke Body fitness app! I’ve been live streaming on the app as well as on my Instagram since the beginning of quarantine in an effort to make fitness fun and innovative. I especially love walking my viewers through total body cardio parties, which is when I crank up the music, let them find their rhythm and let the booty burn. Cardio kicks up your heart rate, so if you’re not sweating, you’re not working out hard enough!”
Whitney Port
“I have been doing a lot of Sculpt, Cardio Boxing and Yoga Classes on the obé Fitness App and virtual classes with Pilates By Amanda. If I don’t have a lot of time, I will do Lauren Gores‘ express workouts on her Instagram.”
Maggie Q
“During lockdown it’s yoga under my own direction. I can go onto so many different tangents and by the time I am done it is often two hours.”
Merle Dandridge
“My trainer, Amoila Cesar, gets lots of results out of me by appealing to my ‘no quit,’ competitive side. He yells and I love it. During quarantine, I got my fix by doing his 6 Weeks of THE WORK on Beachbody on Demand. I also love a rigorous barre class and need daily yoga.”
Rachel Naomi Hilson
“I’ve been doing a lot of dancing in my apartment. I’ll turn on some music and just go. Sometimes it’s more structured, sometimes it’s interpretive, sometimes I twerk. Also hiking!”
Paige DeSorbo
“My go-to work out is P.Volve, I’ve gone to their classes for years and now I stream them at home. I try and workout at least 3 to 4 times a week even if its for 30 minutes. Its all about strengthening and elongating your muscles. It’s my favorite!”
