How I Built My Pole-Strong 6-Pack in Just 7 Minutes a Day
If there’s one question I get asked more than anything else, it’s this:
“How did you get your abs?”
Honestly? It’s super flattering. I’ve spent over a decade training my body to be strong, powerful, and pole-ready, so when people notice my core, it feels like a badge of honor. But I’ll let you in on a secret: there’s nothing magical or mysterious about my abs.
I didn’t follow a fad diet.
I didn’t do 1,000 crunches a day.
And I definitely didn’t spend hours in the gym doing “ab blasters.”
What I did was simple:
👉 I trained my core every single day for just a few minutes.
👉 I gradually made the exercises harder as I got stronger.
👉 I fueled my body with nutrient-dense, high-protein foods.
That’s it. No fluff. No gimmicks. Just consistency and progression.
And today, I want to walk you through exactly what it takes to build a six-pack that isn’t just for show, but that actually holds its own on the pole too.
Abs vs. Core: Why Both Matter for Pole
Let’s get one thing straight: having a six-pack isn’t just about looking good in selfies.
When I talk about a pole-strong core, I’m talking about a system that does it all:
Keeps your spine stable when you invert.
Controls your body in the air when you’re holding shapes like your airwalk or Iron X.
Compresses powerfully when you need to sit up from a layback or press into a shoulder mount.
Protects your back and hips from injury, so you can train longer and harder.
That’s why my approach to core training has always been about more than just carving lines into my stomach. The six-pack is just a byproduct of training my abs for strength, stability, and endurance.
My Core Journey: From Weak to Pole-Strong
I’ll be real with you – I didn’t always have strong abs.
When I first started training, I thought being “fit” meant doing cardio and counting calories. I was plant-based, eating mostly processed foods, and I had no clue about proper bracing or resistance training. I remember feeling faint in pole class sometimes because I was under-fueled, and I’d slip right off the pole because I didn’t have the strength to hold myself up.
The turning point came when I stopped obsessing over calories and started focusing on strength training and nutrition. I learned about bracing, how to train my abs for function, and how to actually eat enough protein to support muscle growth.
From there, I committed to a short, simple core routine that I could do every single day. At first it was bodyweight only – planks, dead bugs, hollow holds. Over time, I added bands, weights, and more advanced variations.
It wasn’t glamorous. It wasn’t Insta-worthy. But little by little, the strength added up. And the six-pack? That just came as a side effect of being consistent.
The 7-Minute Formula
Here’s the truth: you don’t need to spend hours training your core.
In fact, I built my abs in just 7 minutes a day. Why? Because consistency matters more than intensity. When you train smart, you can get more out of a short, focused session than you can from a marathon of random crunches.
My exercise formula looked like this:
Flexion – something that brings ribs toward pelvis, or pelvis towards your hips.
Extension – something that opens your front body.
Lateral – something that strengthens your obliques.
Rotation – something where your chest or hips cross your body.
Plank or static hold – anti-extension or anti-rotation.
I’d pick 4-5 exercises, run them in a short, timed, circuit, and call it a day. Over time, I’d make them harder – longer time, slower reps, or adding load.
That’s literally it. Seven minutes. Done.
Nutrition: The Other Half of the Equation
You’ve probably heard the phrase “abs are made in the kitchen.”
I hate clichés, but this one has some truth.
You can have the strongest core in the world, but if your nutrition isn’t dialed in, your six-pack might stay hidden under a layer of body fat. On the flip side, starving yourself won’t reveal your abs either – you’ll just lose muscle and energy, making it impossible to perform on the pole.
What worked for me?
Prioritizing protein (meat, eggs, dairy, fish – real, whole sources).
Eating nutrient-dense whole foods cooked at home most of the time.
Not being afraid of carbs or fats – they both have their place in a nutritious diet.
Staying consistent, not “perfect.”
It wasn’t about restriction – it was about fueling my body to recover, grow, and perform.
Why Most People Struggle to Build Abs
Here’s what I’ve noticed after working with dozens of clients:
Most people don’t lack motivation. They lack a plan they can stick to.
They overcomplicate their training.
They switch programs every few weeks.
They rely on random Instagram workouts instead of progressive structure.
They don’t know how to combine nutrition with training.
That’s why I’m so passionate about showing people that building an impressive, pole-strong core doesn’t have to be complicated.
The Core Unlocked Program
And that’s exactly why I created my new program: Core Unlocked.
It’s a 30-day training plan designed to help you unlock your strongest, most pole-ready core in just 7 minutes a day.
✔️ No equipment needed.
✔️ Fits into even the busiest schedule.
✔️ Progresses week by week so you keep getting stronger.
✔️ Just $7 to get started.
This is the exact plan I had when I first started – simple, doable, and actually effective.
And the best part? You don’t have to do it alone.
Join the Core Unlocked Challenge
To celebrate the launch, I’m hosting a 30-Day Core Unlocked Challenge on Instagram and Facebook starting Sunday September 21st.
Here’s how to join:
Grab your copy of Core Unlocked for just $7 available to download now.
From Sunday September 21st – Monday October 20th Commit to daily 7-minute core sessions .
Share your progress with a video or photo to your Instagram or Facebook story and tag me @athleticallison along with the hashtag #CoreUnlocked.
Connect with others in the challenge for accountability, support, and inspiration.
This challenge is for anyone who wants a strong, jaw-dropping core – pole dancer or not. If you’ve ever looked at someone’s six-pack and thought “I could never,” I want to show you that you absolutely can.
The Real Secret: Consistency > Perfection
If you take nothing else from this blog, let it be this:
You don’t need the complicated exercises.
You don’t need hours in the gym.
You don’t need to “eat clean” 100% of the time.
What you need is a plan you can follow consistently, even when you don’t feel like it.
Seven minutes a day may not feel like much, but trust me – stacked up over weeks, months, and years, it adds up to something incredible. That’s how I built my abs. That’s how I built my strength. And that’s how you can too.
Ready to Unlock Your Core?
If you’ve been dreaming of building a strong, pole-ready six-pack, now’s your chance.
✨ Download Core Unlocked today for just $7.
✨ Join the Core Unlocked Challenge on Sunday September 21st and train alongside me and the rest of the community.
✨ Start stacking those 7-minute wins until you’ve built a core that you’re unbelievably proud of.