Chontel Duncan: How I got my six-pack after becoming a mum-of-five

It’s fair to say, as a mum of five, my core has gone through it all. There was one moment I broke down in tears. But I now have a six-pack. This is how you can get toned abs, too.

It’s fair to say, as a mum of five, my core has gone through it all. I’ve had four caesareans, each about 18 or 17 months apart. Plus, I’ve carried twins. Five babies in under five years.

With my first two pregnancies I was able to stay active and maintain my fitness right up until giving birth. But with the last two it was a completely different story. My third pregnancy was my first high-risk one and I was told I had to be on bed rest from 14 weeks all the way through to 35 weeks (he ended up coming five weeks early).

This is common with a “threatened miscarriage” high-risk pregnancy.

Four days before Chontel Duncan's twins were born.

That was as miserable as anything because of the uncertainty of whether baby would survive, nausea and having no outlet to shift this energy as I couldn’t train. I barely even walked.

I was basically lying down all the time and would only get up to have showers, to eat and go to appointments. When I came back from that pregnancy, I felt like I had to start again.

Then when I fell pregnant with twins – my fourth pregnancy – to my OB’s surprise I was experiencing another “threatened miscarriage” and being twins my risk was even greater.

My way of managing stress is through fitness and getting the dopamine hit from exercise so it was definitely hard on my mental health.

Chontel Duncan after giving birth.

Then, after my last caesarean, I had to juggle newborn twins in the NICU and our other three children who were aged four, three and one.

I was so sleep-deprived, it felt like a never-ending battle. When I finally made it to the gym for the first time post-birth I fractured my foot and was placed in a moonboot for more than 10 weeks.

I remember I had the twins in the pram next to me and they were just so unsettled.

It meant I didn’t get to finish the workout and it felt like everything was against me and this was a complete waste of time.

Chontel Duncan is a mum-of-five.

I had been feeling all this pressure building up inside me to build some strength because I’m a fitness trainer and it’s what helps me show up for my family.

This voice was also in my head telling me I was a bad mum because my kids were upset they weren’t home. That was the moment I bawled my eyes out in the car.

But it’s those hard days that make you. If you keep showing up when the odds are against you that’s what builds character. Be kind to yourself if it doesn’t work out, like it didn’t for me that day (& plenty of other days). There will always be those days.

HEALING AFTER CHILDBIRTH

My priority after my children was not a six-pack.

It was healing my diastasis recti, the abdominal separation many women experience post-partum.

Before even thinking about ab definition, you’ve got to repair and rebuild.

It takes patience, proper technique, and an understanding that your deep core muscles do a lot more than just look good in a crop top.

Chontel Duncan with her five children.

Your obliques, rectus abdominis, and transverse abdominis act like a natural corset. When trained correctly, they support your posture, protect your spine, and yes, eventually help your abs pop.

Here were my go-to moves in the early days:

Deep core breathing

Pelvic floor activations

Modified bridges

Gentle side stability work

Now let’s talk about something not many women know about. The Pompoir Technique. Stay with me here. It’s essentially pelvic floor training during sex (think: advanced Kegels). TMI? Maybe. Effective? 100 per cent. Let’s just say, my pelvic floor is bulletproof … trampolines, box jumps, skipping, zero issues. And my husband Sam’s not complaining either.

WHAT YOU NEED TO KNOW ABOUT ABS

Visible core definition comes down to three pillars:

Body fat percentage – you can’t spot-reduce fat, and for most people, belly fat is the last to go.

Chontel Duncan with her twins.

Progressive strength training – compound lifts that brace and engage your core are key.

Nutrition – abs are made in the gym and revealed in the kitchen.

Abs aren’t about perfection. They’re about consistency, smart programming, and actually understanding how your core works, not just smashing crunches and praying for the best.

First, let’s be honest about genetics and fat loss.

Chontel Duncan before when she'd lost definition in her stomach and after.

Visible abs are heavily influenced by your body composition and genetics.

Some people naturally show abdominal definition at 20 per cent body fat, while others might have to drop to 10 per cent (or lower) before seeing any outline.

It’s completely individual, and no workout alone can override your genetics.

Also, you can’t “spot reduce” fat meaning doing ab exercises won’t magically burn belly fat. Fat loss happens across your entire body based on overall energy balance (calories in vs. calories out).

As your body fat decreases, your abs may gradually become more visible if genetically you’re predisposed for them to show.

This is why training your core properly and focusing on general fat loss through nutrition and lifestyle gives the best chance of building a strong, defined midsection.

HOW TO TRAIN YOUR CORE FOR STRENGTH AND DEFINITION

If you want to maximise your results, here’s what actually works:

Focus on Core Engagement in All Movement

Your abs don’t just fire during crunches, they stabilise your body during overhead pressing, squats, carries, and balance work. Think of your core as the control centre during every lift.

Exercises like overhead marches (explained in video below) and shoulder presses force your core to brace and stabilise, building deep strength and resilience.

My favourite two go-to moves are Barbell overhead squats & Barbell strict standing overhead press.

Prioritise Weighted Core Training

Research shows that progressive overload gradually increasing the demand on muscles is key for muscle growth and definition (including your abs).

Instead of endless body weight crunches, add resistance: think weighted crunches, cable crunches, and loaded carries.

Just like you add weight for squats to grow your legs, your core needs resistance too.

Build a Mind-to-Muscle Connection

One major (and underrated) tool is conscious contraction.

Rather than going through the motions, actively brace and engage your abs during every movement including non-ab exercises like lunges and overhead lifts. Over time, this intentional engagement builds deeper strength and muscle tone.

TRY MY GO-TO CORE FINISHER (FROM THE NEUFORM APP)

These exercises challenge your core smartly and efficiently (no crunch marathons needed):

Weighted Core Movements — Controlled weighted crunches

Overhead Marches — One of the best core stabilisers.

Cable Crunches — Controlled, slow reps focusing on your midline, not your arms.

Med Ball Abs on the Floor — Use tempo (slow down the lowering phase) for maximum burn.

BOTTOM LINE

You can’t spot reduce fat, but you can build strong, resilient abs underneath.

Fat loss overall is key to bringing out definition paired with the right core training.

Genetics will heavily influence how soon (or if) your abs become visible.

Consistency, smart training, and nutrition matter way more than chasing endless sit-ups.

You don’t need hours each day just intentional effort, the right exercises, and realistic expectations.

Give your abs the smart, functional training they deserve. Stay consistent, stay patient, and trust the process.

Your strongest core is already there. Let’s wake it up.

Originally published as Chontel Duncan: How I got my six-pack after becoming a mum-of-five