The viral Daisy Keech ab routine promises an hourglass shape in just 11 minutes a day. We assess the reality for UK users.
The Daisy Keech 10 Minute Hourglass Abs Workout has been viewed over 13 million times on YouTube and TikTok. Many in the UK refer to it as the 11 minute workout, because of the intro and outro that bracket the nine exercises. This review cuts through the viral hype to assess what it actually does for your body, whether it lives up to its hourglass claim, and the safety concerns that get glossed over in TikTok challenges.
What the 11 minute workout actually is
The routine is nine exercises performed for one minute each, with no rest between them. The moves, as demonstrated on Daisy Keech’s YouTube channel, are:
- Elevated crunches
- Bicycle kicks
- Jack knives
- Russian twists
- Toe taps
- Bicycle crunches
- Scissor kicks
- Reverse crunches
- Butterfly kicks
Some versions add a tenth minute, often a repeat or a static hold. Keech’s central claim is that this sequence targets the deep abdominal muscles to cinch the waist and avoids heavy oblique loading to prevent visible “bulking” of the sides.
Does it actually work? The honest answer
The answer is yes and no. Yes, it works as a high-intensity core workout. A reviewer for TODAY.com reported visible improvement in ab definition after one week of consistent practice. Tom’s Guide called it a “killer” routine and reported delayed onset muscle soreness for two days. As a tool for building muscular endurance and strength in the rectus abdominis, it is effective. Fit and Well endorsed it as a quick core finisher within a broader programme.
It does not work as a standalone fat loss or waist-slimming method. This is where the spot-reduction myth has to be addressed. The workout builds the muscle underneath your body fat. It does not burn the fat layer sitting on top of those muscles. A University of Sydney research summary on a 12-week randomised trial found no significant difference in belly fat loss between a group doing abdominal resistance training plus diet and a group doing diet alone. To see the muscle definition this workout builds, you need overall body fat reduction through a sustained calorie deficit, not endless crunches.
You feel the burn. Core strength jumps quickly because your nervous system gets more efficient at the movements. Most reviewers, including TODAY.com, report tangible ab tone after seven days.
Visible muscle definition if you are eating in a calorie deficit. Without the deficit, the muscle is there but the fat layer hides it.
Plateau. The 11 minute format does not progress, so progress stops. To keep building you have to swap in heavier resistance and longer holds.
Consistency and form are more important than chasing a specific visual shape.
The hourglass figure question
The promise of an hourglass shape is mostly a genetic one. Your bone structure, including ribcage width, hip width and your natural waist-to-hip ratio, is the main determinant of your silhouette. Personal trainer Emma Simarro has been clear in interviews that no amount of targeted ab work can change your skeletal framework. Strengthening your core does improve posture and can enhance your natural shape, but the workout cannot sculpt an hourglass figure if your genetics do not already lean that way. The NHS focuses on waist measurement as a health indicator, suggesting a waist under 80 cm is a better goal for most women than chasing a specific visual shape.
Research Spotlight: What the research actually says
A 12-week randomised trial summarised by the University of Sydney compared a group doing abdominal resistance training plus a moderate diet against a group doing diet alone. There was no significant difference in belly fat loss between the two groups. The conclusion was clear: abdominal exercise builds muscle but does not selectively remove fat from the waist. Personal trainer Emma Simarro has echoed this for years, noting that the hourglass shape is largely genetic and cannot be sculpted with core moves alone.
- 12-week trial: ab work + diet vs diet alone produced no significant waist-fat difference.
- Spot reduction is not how the body burns fat.
- Visible abs depend mostly on body-fat percentage, not on rep count.
The lower back problem nobody warns about
This is a real safety consideration. Several moves in the Daisy Keech routine, including jack knives, scissor kicks, butterfly kicks and reverse crunches, load the hip flexors heavily. If your lower back is not pressed firmly into the floor throughout, the strain transfers directly to your lumbar spine. Beginners and women with weak core stabilisers often arch their lower back, which is a common error that leads to pain and discomfort within a few sessions. Marie Claire UK’s reviewer explicitly warned against attempting the workout without prior core conditioning, citing lower-back aggravation. The NHS cautions that crunch-heavy routines can worsen existing back issues.
How often should you actually do it
The TikTok challenge of doing this workout daily for 30 days is not a good idea. Like any resistance training, your abdominal muscles need 24 to 48 hours to recover. Training them every single day without rest leads to overuse and stalls progress. A sustainable schedule is three to four times per week as part of a balanced fitness routine. The NHS recommends 150 minutes of moderate cardio plus two strength sessions covering all major muscle groups every week. An 11 minute ab routine on its own does not meet those guidelines.
A UK-friendly modified version that works
A safer, more effective approach is straightforward. Add a 5 to 10 minute mobility warm-up first, as the NHS recommends. Swap the highest-risk moves for spine-safer ones, especially in the first six weeks. Treat the routine as a finisher to a cardio or strength session, not as your only workout. Build up gradually, starting at two or three sessions a week, before going to four.
Four Fixes That Make the Daisy Keech Workout Safer
- Warm up first. Five to ten minutes of mobility (cat-cow, hip openers, glute bridges) wakes up the core and hip flexors so the routine does not start cold.
- Swap the risky moves. Replace jack knives with dead bugs, butterfly kicks with slow controlled leg lowers, and scissor kicks with a side plank hold.
- Form over speed. Lower-back glued to the mat beats hitting every rep. Skip a rep before you arch your spine.
- Build up gradually. Two or three sessions a week for the first month is plenty. Once form is solid, move to three or four sessions.
How it compares to other quick core workouts
| Feature | Daisy Keech 11 min | NHS Couch to Core | Plank-based routine | Pilates fundamentals |
|---|---|---|---|---|
| Length | 11 min | 8 to 15 min | 5 to 8 min | 25 to 45 min |
| Equipment needed | no equipment | no equipment | no equipment | mat |
| Spine-safe for beginners | moderate (needs form) | yes | yes | yes |
| Builds visible abs | yes if in calorie deficit | yes | yes | over time |
| Best paired with | cardio + diet | general fitness plan | strength training | full body programme |
| Time commitment per week (3 sessions) | 33 min | 24 to 45 min | 15 to 24 min | 75 to 135 min |
What people actually report
“My core felt stronger by day five and I could actually feel my abs working. The first three days were brutal though.”
“Loved the burn but my lower back was sore by the end of week one, so I swapped the jack knives for dead bugs and that fixed it.”
“No hourglass appeared, but my posture is way better and my plank time doubled. Worth it as a quick core finisher.”
“Did the 30 day challenge daily and ended up tweaking my lower back. Should have built up to it three times a week instead.”
Frequently Asked Questions
Can a beginner do the Daisy Keech ab workout?
It is not really designed for absolute beginners. The pace and intensity are high and the risk of poor form, especially lower-back arching, is significant. Build a basic level of core strength first with planks, dead bugs and bird-dogs for two to three weeks, then try a modified version of the routine before tackling the full pace.
What are the most common side effects?
Lower back pain or strain is the most frequently reported side effect, often caused by poor form on jack knives, scissor kicks and reverse crunches. Some people get neck strain from crunches if they pull on the back of the head. Stop the move and reset your form rather than push through any pain.
Is this workout enough to get a flat stomach?
No. A flat stomach is the result of low body fat sitting over your abdominal muscles. The workout strengthens and builds those muscles, but reducing the fat layer above them requires a calorie-controlled diet, more total weekly exercise, and time. Most people see real visible change after eight to twelve weeks of a combined plan.
How long until you see results?
You may feel increased core strength within a week and notice slight ab tone within two to three weeks. Visible muscle definition depends entirely on your body-fat percentage and diet, so it can take several months of consistent training plus a calorie deficit.
Daisy Keech says she avoids oblique work to prevent a boxy waist. Is that true?
That claim oversimplifies anatomy. Well-developed obliques contribute to a defined, athletic waist and protect the spine in rotational moves. Avoiding them entirely is not necessary for most people and will not change a genetically determined waist width. A balanced core programme should include some oblique work.
Can I do this workout if I have lower back problems?
Speak to your GP or a physiotherapist first. Many of the exercises load the spine in ways that can aggravate disc problems or general lumbar weakness. Modified, spine-safe core work like dead bugs, bird-dogs and side planks would usually be a better starting point.
The Bottom Line
The Daisy Keech 11 minute hourglass workout is a legitimate, intense core challenge that builds abdominal muscle and endurance when used three to four times a week. It will not spot-reduce your waist, it will not change your skeletal frame, and done daily with bad form it will hurt your lower back.
Use it as a finisher within a broader plan that includes proper cardio, full-body strength work, and a calorie-aware diet. Warm up first, swap the risky moves until your form is solid, and treat the hourglass claim as marketing rather than physiology.
For more on building a complete fitness strategy, read our guides on effective exercises to burn belly fat for women in the UK, understanding protein intake for women over 45, and how to align your training with your cycle phases.
Want a real waist health benchmark?
The NHS guide explains why waist size, not visual shape, is the best marker of long-term health risk.
Last updated: May 2026 · Written by the Walton Surgery editorial team · Medical information is for educational purposes only and does not replace advice from a qualified healthcare professional.
