Kai Trump reveals diet and workout that helped her score six-pack abs after surgery

Kai Trump recently shared the specific nutrition and exercise plan she followed to develop toned abdominal muscles. The 19-year-old golfer, currently weighing 120 pounds, maintains a daily protein intake of approximately 150 grams. She ensures she gets at least 40 grams of protein during her morning routine, often through a shake to keep levels consistent throughout the day.

Her diet is strictly gluten-free and dairy-free. She avoids eggs due to an allergy and focuses on clean food sources. Her preferred meals typically consist of ground beef, rice, and avocado. When she opts for a snack, she chooses prosciutto with pesto rather than traditional sugary sweets. She credits her mother, Vanessa Trump, for instilling these disciplined eating habits during her childhood.

Beyond her nutritional approach, Trump underwent a physical transformation following wrist surgery that kept her away from competitive golf for seven months. She set a goal to achieve visible abs during her recovery period. She combined core exercises with squats and consistent time on a stair-climbing machine to reach this result. She also incorporates a specialized warm-up routine with foam rolling and muscle activation exercises before her golf practice.

Trump emphasizes that her time in the gym serves as a tool for mental health. She notes that even light activity like walking on a treadmill helps clear her head. She continues to balance her training with her golf schedule, maintaining the routine she established during her time away from the sport.