Madeline Custer, a dedicated fitness expert and influencer, is all about quality workouts and balanced nutrition. Recently, she shared a video on Instagram of her favorite core exercises, encouraging her followers to try moves like Superman, butterfly sit-ups, and dead bugs. “If #weeklymovesworkouts is your program of choice, you’ll be seeing this one in tomorrow’s workout,” she captioned, sparking excitement for the next session. Custer’s approach isn’t just about working hard—it’s about working smart, whether she’s focusing on deep core exercises or fueling up with protein-packed meals. Here’s a closer look at the habits that keep her in peak form.
1. She Does Core Workouts
In her Instagram post, Custer is seen doing core exercises. The Mayo Clinic says that it is extremely important to do workouts like these. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities.”
2. She Focuses On Quality Workouts
Madeline Custer/Instagram
For Custer, working out means quality over quantity. Especially when it comes to core workouts. Custer talked about this in her post’s caption. “Once upon a time, I would train core up to 3 times a week. I’d do so many different exercises and often with very little intention or rationale behind my sessions. I now solely focus on deep core exercises and do less than half the amount I used to and place the majority of my focus on properly engaging my core during OTHER LIFTS 💪🏽”
3. She Does Workouts Until She Can’t
Custer shared her secrets to building muscle in the caption of this Instagram video. She says that she does some workouts until she can’t anymore. “Take your sets close to muscular failure! If it’s a well selected exercise that you have a good mind to muscle connection with, the rep range can vary a bit and still be effective! Combine the weights YOU have + number of reps it takes you to get to failure and the stimulus has been achieved ✅”
4. She Strength Trains
Madeline Custer/Instagram
In the previous Instagram video, Custer is seen using dumbbells. Strength training has a lot of benefits. ACE Fitness says, “Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.”
5. She Eats Enough Protein
Custer makes sure to incorporate protein into her diet. She shared this video on Instagram of herself making chicken salad. Custer captioned it, “BUSY GIRLS NEED PROTEIN. LIKE THE POST ❤️and comment ‘LUNCH’ 🍗for the recipe that has been making my weekends so easy and delicious with a fall twist!….But mostly, 130-140 grams of protein clicks away so fast when you have a plate template in mind. Mine is usually 25-30% lean protein, 25-30% complex carbs, then almost the rest of the plate with fruits and veggies with some awesome supplementary fats taking up about 15%. Back to chicken salad — thanks @erinliveswhole for the classic version that I’ve tweaked a bit! — I’ve been eating with pop corners chips, on Hawaiian rolls, rice cakes, by the spoonful.”
Cydney Moreau/Instagram
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