Kai Trump reveals diet and exercise secrets that created her new washboard abs and mom's impact

A 'strong core is the engine of a powerful golf swing,' according to Gary Player, the legendary linksman and long-time friend of Donald Trump.

Now the President's granddaughter, Kai, is putting that theory to the test ahead of her freshman season on the University of Miami golf team.

'I literally told them, "I have seven months before I return to golf, we're getting a six-pack,"' the 19-year-old told Fox News. 'And I got a six-pack literally just by prioritizing the right foods and working out.'

Kai underwent wrist surgery in January, which led to some time away from the sport. But taking a cue from her mother, Vanessa, whom the teenager said is in 'great shape,' the Hurricane freshman has used her recovery time to get into peak physical condition. 

Significantly, the 120-pound Kai now consumes 150 grams of protein per day while avoiding gluten and dairy. 

'Seeing how she eats and what she prioritizes ... I kind of grew into that,' Kai said of Vanessa, who is dating Tiger Woods and was diagnosed with breast cancer in May.

As she explained to Fox, Kai focuses on eating 'sustainable carbs' and uncomplicated food, like a bowl of ground beef. 

'I eat very clean and simple,' she said. 'I would be totally fine eating steak for the rest of my life, or just chicken and rice, which is weird to some people, but I like it.'

The other component for the Hurricanes freshman is the gym, where she says she's found peace away from her life as a student and golf influencer.

'I play a lot of golf … and then work out,' she said. 'Nothing clears your head better than going to the gym and working out ... Even if you're not lifting heavy or if you're just walking on the treadmill, being active clears your head and helps your mental health.'

Kai has built a following of 1.5 million on YouTube, where she shares golf clips and other content while refraining from politics altogether.

And as she told Sportico at the ESPY Awards earlier this month, that's a calculated decision.

'It's just not my thing,' she said on the red carpet. 'I just like showing my life and showing how you can still be an athlete and you can still do a ton of other things and enjoy a ton of other things.

'So, I just kind of like showing people that everything's possible and I love just showing the new generation my progress through college, eventually, but obviously how I got to where I am today.'

Kai is joining the Hurricanes after a high school career that included runner-up honors at the 2025 Major Championship at Village Golf Course and the 2024 Martin County Junior Open.

She also showed some improvement in an LPGA event after being granted a sponsor's exemption. Although Kai missed the cut at the Annika tournament in November, she bounced back from a rough first round to make three birdies and finish with an 83 on Day 2 of the event.

'For the first day I was definitely really nervous. I think the nerves just got to me,' Trump told reporters at the time.

'When I went out there today, I felt very calm and peaceful, to be honest with you. That's why I played better.'

The University of Miami golf team opens its season on September 8 at the Cougar Classic in Charleston, South Carolina.