At 55, Jennifer Lopez isn’t just defying age — she’s redefining it.
Her former trainer Jay Cardiello revealed to The Post how he helped J.Lo achieve those famous sculpted abs — and shared some tips on how anyone over 50 can build a strong core.
“J.Lo is living proof that age is not a barrier when it comes to maintaining a flat stomach and strong, defined abs,” Cardiello, who is also elevated wellness brand KAILO‘s in-house fitness advisor, told The Post.
All the right moves
First things first — you have to concentrate on getting stronger, not just looking good for the ‘gram.
“When I worked with J.Lo, the focus wasn’t just about aesthetics — it was about building functional strength, core stability and total-body conditioning, all of which naturally led to the defined, powerful abs she’s known for,” he said.
“One of the key things I implemented was multi-planar core training. Rather than isolating the abs with just crunches, we used exercises that engaged her entire core — front, sides and back — while incorporating balance and controlled movement.”
That means plenty of planks with variations, rotational medicine ball throws, and — everyone’s favorites — mountain climbers and leg raises.
Cardiello also “made sure her workouts included high-intensity interval training (HIIT) blended with strength circuits, which kept her heart rate elevated, torched calories and maintained lean muscle — all essential for keeping body fat low and abs visible.”
The whole package
For better or worse, Cardiello highlighted that “no one magic exercise” is going to get you through the gates of core heaven — diet, water intake, sleeping and consistency are key.
“Equally important was her nutrition discipline and overall consistency,” he said.
“Her abs were the byproduct of a holistic, well-rounded approach, designed to enhance both appearance and performance. She prioritized clean, balanced eating, proper hydration and adequate rest. It’s the combination of smart training, mindful nutrition and daily habits that made the difference — not just one magic exercise.”
That being said, Cardiello does have some tips for anyone over 50 who wants to get that J.Lo glow.
“For people over 50, the principles remain the same, but there are a few key adjustments I recommend to optimize results,” he said.
Prioritize strength training
“After 50, muscle mass naturally declines, which can slow metabolism,” he said. “Incorporating resistance training at least three to four times per week is crucial — not just for toning the core, but for boosting metabolism and improving overall body composition.”
Focus on mobility and recovery
“Recovery becomes more important as we age,” he said. “I emphasize mobility drills, stretching and proper warm-ups/cool-downs to prevent injury and keep the body moving efficiently, which supports consistent training and fat loss.”
Pump up the protein
“Nutrient needs shift after 50,” Cardiello pointed out.
“I advise increasing lean protein intake to preserve muscle mass and support recovery, while being mindful of overall calorie balance. Also, keeping processed carbs and sugars low is essential to manage insulin sensitivity, which can change with age and contribute to midsection fat.”
Don’t worry and get those ZZZs in
“Hormonal shifts after 50, particularly in women, make cortisol management and quality sleep even more critical,” he said. “Incorporating daily stress-reducing activities like yoga, walking or meditation helps minimize abdominal fat storage.”
Stabilize that core
“While crunches and high-impact ab exercises may have worked in your 20s, after 50, I recommend focusing on core stability exercises — planks, bird dogs, dead bugs — that protect the spine, engage deeper core muscles and prevent injury,” he said.
The takeaway? It might not be easy, but, according to Cardiello, having a flat stomach is “absolutely achievable over 50.”
“But the approach should be smarter, more intentional and recovery-focused,” he said. “Small, consistent habits and the right training strategy will yield powerful results at any age.”
