Introduction
Carrie Underwood, the powerhouse vocalist and global icon, continues to captivate fans not just with her extraordinary talent but also with her unwavering dedication to a healthy and balanced life. At 42, the mother of two and judge on the 23rd season of American Idol in 2025, regularly inspires millions with her toned physique, often showcased in stunning bikini photos that circulate widely on social media. In a recent July 2025 interview with Shape magazine, Underwood revealed her comprehensive approach to maintaining her impressive form – a strategy rooted in consistency, balance, and self-love.
A Foundation Built on Consistency
Underwood’s journey to fitness began long before her American Idol days, growing up on a farm in Oklahoma where hard work was part of daily life. However, her commitment deepened significantly after the birth of her sons, Isaiah in 2015 and Jacob in 2019. “After having children, I realized my body wasn’t just mine anymore; it’s what carries me through for them,” she shared with Shape.
Her secret isn’t about quick fixes or extreme diets, but rather a sustainable lifestyle centered on steadfastness. “I don’t believe in taking shortcuts,” she stated. “The key is to show up every single day, even when you don’t feel like it.” Whether she’s on tour or filming for American Idol, daily movement is a non-negotiable. She credits her 2020 fitness app, Fit52, with keeping her accountable. This app, which she still uses, offers 52-week workout regimens that blend cardio, weight training, and flexibility.
“It’s like having a personal trainer in your pocket,” she explained. Her go-to exercises include High-Intensity Interval Training (HIIT), bodyweight circuits, and weightlifting, often performed in her home gym or hotel rooms while traveling. A typical session might involve 30 minutes of treadmill sprints followed by squats, lunges, and dumbbell presses, with a focus on functional strength. “I want to be able to carry my children and my bags without breaking a sweat,” she chuckled. “I want to be strong enough to do that.”
Fueling Up with a Plant-Forward Approach
One of Underwood’s most significant dietary shifts came in 2023 when she embraced a primarily plant-based diet, after years of experimenting with vegetarianism. “Growing up on meat and potatoes, the transition was a challenge, but it has completely transformed how I feel,” she revealed. While not strictly vegan, she occasionally incorporates fish or eggs, but prioritizes whole, plant-based foods for energy and recovery.
Her philosophy, detailed in her 2020 book Find Your Path, emphasizes balance over restriction. “I don’t believe in never eating something,” she affirmed. “If I want a cookie, I’ll have one. But moderation is the key.” A typical day for Underwood begins with a green smoothie packed with spinach, banana, almond milk, and vegan protein powder, often from her Calia by Carrie Underwood line. Lunch might be a quinoa bowl with roasted vegetables, chickpeas, and avocado, while dinner could be lentil soup or a vegetable stir-fry with tofu. Snacks include hummus with carrots or a handful of almonds.
Underwood is also a firm advocate for hydration, aiming to drink 100 ounces of water daily, often flavored with lemon or cucumber. “Water is my secret weapon,” she told Shape. “My skin stays clear, my energy stays up, and my body gets the nourishment it needs to perform.” During her time as a mentor on American Idol‘s 23rd season, she even brought her own meals to set to avoid processed catering options. “I’m not perfect, but planning keeps me on track,” she noted.
The Power Beyond the Physical: Mental Fortitude
Underwood’s bikini physique is not solely the result of diet and exercise; it’s built upon a foundation of mental and emotional strength. She has openly discussed her struggles with self-image, overcoming postpartum challenges and a facial injury in 2017 that required 40 stitches. “There were times when I didn’t want to look in the mirror in the morning,” she admitted.
Her answer: reframing fitness as self-care rather than vanity. “Working out makes me feel powerful, not just pretty,” she asserted. “It’s as much for my psyche as it is for my body.” Underwood incorporates mindfulness into her daily routine, starting each day with 10 minutes of meditation or journaling. “Every day, I make a list of three things for which I am thankful,” she disclosed. “It could be the laughter of my children, a good run, or even just a cup of coffee.” This practice helps her stay grounded amidst the demands of judging American Idol, touring, and parenting.
She also relies on yoga for mental clarity, practicing Vinyasa sequences to stretch her muscles and quiet her mind. “Yoga is where I find peace,” she affirmed. “It’s like a reset button.” Her focus on mental health extends to body positivity. Underwood has been vocal about rejecting unreasonable beauty standards, especially after becoming a mother. “I’m not trying to look like I did when I was 20,” she told People in June 2025. “At 42, I have two children, and I am the proud owner of this body.” Her frequently posted bikini images are less about achieving perfection and more about exuding confidence.
Juggling Stardom and Family with Grace
Underwood’s ability to maintain her fitness amidst a demanding schedule is a testament to her discipline and determination. The beginning of 2025 saw her judging American Idol, coaching contestants like runner-up Jamal Roberts, while simultaneously preparing for her “Reflections” residency in Las Vegas, set to commence in August. Yet, she highly values time with her husband, Mike Fisher, and their sons, often including them in her workout routines. “We’ll either go for hikes or participate in push-up challenges,” she shared. “It’s about making health a priority for the whole family.”
Her fitness routines are also adapted to her busy lifestyle. She’ll sneak in 15-minute bodyweight circuits in her dressing room when American Idol tapings run long. On tour, she uses resistance bands for quick strength training sessions. “You don’t need hours or a gym,” she emphasized. “Ten minutes of burpees and squats can completely transform your day.” This pragmatism is reflected in her Calia activewear brand, which features leggings and sports bras designed for versatility, as showcased in a July 2025 Instagram workout video.
Carrie Underwood’s journey is a powerful reminder that true health is a holistic endeavor, encompassing physical activity, mindful eating, and mental well-being. Her dedication to consistency and self-love truly shines, making her an enduring inspiration for fans worldwide.