When you think of Brazilian models, the image that probably comes to mind is one of natural beauty, radiant confidence, and of course, curvy yet toned physiques that seem effortlessly sculpted. But behind those stunning photos and runway walks is a disciplined, dedicated fitness lifestyle—especially when it comes to abs. Today, we dive into the amazing 6 pack abs workouts that help curvy Brazilian models maintain their jaw-dropping cores while celebrating their curves.
The Brazilian Fitness Philosophy: Strong, Not Skinny
In Brazil, the ideal body isn’t about being ultra-thin—it’s about being healthy, strong, and sexy. Brazilian women are known for embracing their curves while working hard to build strength and definition, especially around their midsections. This balance of femininity and fitness is what makes their ab routines so fascinating—and effective.
Why Curvy Women Can Rock 6 Pack Abs
There’s a myth that women with curvier bodies can’t achieve defined abs. That’s simply not true. Brazilian fitness influencers and models like Eva Andressa, Gracyanne Barbosa, and Gabriela Pugliesi prove that strong, curvy bodies can have beautifully defined abs. It’s all about training smart, eating right, and staying consistent.
So, let’s get into what their workouts actually look like.
🔥 The Core of the Core: What Brazilian Models Do for Abs
Here’s a sample 6-pack abs workout inspired by Brazilian models, which can be done at home or in the gym. It focuses on building strength, endurance, and definition, while keeping your curves in check.
Frequency: 3-4 times per week
Duration: 20-30 minutes per session
Equipment: Optional (yoga mat, resistance bands, ankle weights)
1. Standing Oblique Crunches – 3 sets of 15 reps each side
Brazilian workouts often start with dynamic, standing ab exercises. This move targets the sides of your core (obliques) and helps tighten your waist.
How to do it:
- Stand tall, feet shoulder-width apart.
- Place your hands behind your head.
- Lift your right knee toward your right elbow while crunching your side.
- Return and repeat on the left side.
Bonus Tip: Add a dumbbell in each hand for extra burn.
2. Brazilian Bicycle Crunches – 3 sets of 20 reps
This classic move gets a spicy Brazilian twist by increasing the tempo and adding a glute squeeze at the end of each cycle.
How to do it:
- Lie on your back, hands behind your head.
- Alternate bringing your elbow to the opposite knee in a cycling motion.
- At the end of each rep, squeeze your glutes tight to activate more core muscles.
Focus: Twist with intention—not speed.
3. Plank with Hip Dips – 3 sets of 30 seconds
This move is a favorite of Brazilian fitness coaches. It targets your core, especially the lower abs and obliques, while also engaging your glutes and back.
How to do it:
- Start in a forearm plank.
- Slowly rotate your hips side to side, tapping the mat.
- Keep your core tight and avoid letting your hips sag.
Why it works: It sculpts a flat stomach while supporting posture and balance.
4. Reverse Crunch with Glute Lift – 3 sets of 15 reps
Brazilians love to combine abs and booty work. This combo tones the lower abs while lifting the glutes—essential for a bikini-ready body.
How to do it:
- Lie on your back with knees bent and feet lifted.
- Lift your hips slightly off the floor as you crunch your knees toward your chest.
- Finish with a tiny glute lift at the top.
Optional: Add ankle weights to challenge yourself.
5. Russian Twists (Brazilian Style!) – 3 sets of 20 reps
Use a light medicine ball or water bottle for this waist-defining move.
How to do it:
- Sit with knees bent and heels hovering off the ground.
- Hold your weight and twist your torso left and right, tapping the ground each time.
- Engage your core, not your arms.
Trainer Tip: Squeeze your inner thighs together to activate your lower abs.
6. V-Ups – 3 sets of 12 reps
This is a challenging full-core move seen in many Brazilian training videos.
How to do it:
- Lie flat with arms extended overhead.
- Simultaneously lift your legs and arms to form a “V” shape.
- Lower slowly without touching the ground.
Focus: Controlled movement over speed.
Brazilian Secret Sauce: Cardio + Core
What sets Brazilian workouts apart is the combo of cardio and abs. Most of their sessions include high-energy bursts like samba dancing, jump squats, or mountain climbers between ab sets. This keeps the heart rate up and burns more fat—helping abs become more visible.
Try this in between sets:
20 seconds of samba step touches or jump lunges
This increases calorie burn and tones the lower body, too!
Nutrition: Abs Are Made in the Kitchen (and in Brazil, They Know It!)
Brazilian models follow clean, natural diets that include:
- Lean proteins like fish, chicken, and eggs
- Complex carbs: brown rice, quinoa, manioc
- Healthy fats: avocado, nuts, coconut
- Tons of fresh fruit (especially papaya and acai)
- Hydration: Water + coconut water
They avoid processed foods, excess sugar, and crash diets. The goal is to nourish the body while supporting strong, sculpted curves.
Mindset: Confidence is the Ultimate Workout Booster
What truly makes Brazilian models stand out isn’t just their abs—it’s their attitude. They train not just to look good, but to feel powerful. They embrace their unique shapes and radiate self-love, which enhances their results.
Confidence comes from consistency, and Brazilian women are proof that fitness is a lifestyle, not a temporary fix.
Real Brazilian Model Inspiration
Want to get inspired? Here are a few Brazilian beauties known for their killer abs and curves:
- Eva Andressa – Known for her rock-solid abs and motivational fitness videos.
- Gracyanne Barbosa – Fitness icon with a sculpted six-pack and legendary glutes.
- Gabriela Pugliesi – Shares real, relatable workouts and healthy lifestyle tips.
- Bruna Lima – Curvy model with abs and an empowering message of body positivity.
Final Thoughts
You don’t have to be born in Brazil to train like a Brazilian model. All you need is dedication, a love for your body, and a smart workout plan. The 6-pack abs workout above is designed to help curvy women embrace their strength, sculpt their waists, and glow with confidence.
Remember: being curvy doesn’t mean compromising on muscle definition. With the right mindset and movement, you can be strong, sexy, and seriously fit.
So, are you ready to samba your way to stunning abs?
