Rio Ferdinand, 47, shows off his ripped six-pack while working up a sweat in the Dubai desert as he reveals his strict exercise regime

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Rio Ferdinand displayed his impressively toned body while exercising in the Dubai desert, sharing details of his rigorous workout plan.

The 47-year-old former soccer player showed off his toned abs while doing upper body exercises for a photoshoot with Men’s Health magazine.

Rio demonstrated his fitness and energy in recent photos, posing only in a pair of purple athletic shorts.

Instead of a typical gym background, the dad-of-five swapped it for the sandy Arabian desert.

Rio used to prioritize exercise for his athletic performance, but now he goes to the gym to improve his mental well-being.

I now prioritize going to the gym for my mental wellbeing, which also helps me feel good about how I look and stay in shape—all while maintaining a normal lifestyle.

Rio breaks down his weekly workout routine, focusing on different parts of his core each day – some days are for physiotherapy, while others are for strength training.

He added that staying in shape helps him feel young and energetic, letting him actively play with his kids.

It lets me keep up with my kids, play with them, and just be active without worrying about aches and pains holding me back – like not being able to kneel or move a certain way because of my knees or back.

Functional training really helps you maintain your youthfulness and stay active for as long as possible. Before I started, I was exercising, but I was constantly dealing with aches and pains from aging and general wear and tear on my body.

Rio Ferdinand’s eldest children – Lorenz, 19, Tate, 17, and Tia, 14 – were with his late wife, Rebecca Ellison, who sadly died of cancer in 2015.

He shares his younger kids, five-year-old Cree and two-year-old Shae with current wife Kate, 34.

Rio explained that going through this experience has really made him consider his long-term health. He wants to be healthy and active enough to enjoy time with his grandchildren, and be around for many years to come.

I don’t want to become a grandfather who’s withdrawn and doesn’t interact with his grandchildren. I want to stay active and involved in their lives, not be seen as someone to avoid.

Kate recently shared that she sometimes clashes with her stepdaughter, Tia, and feels anxious about navigating the challenges of her blended family.

In a recent appearance on the Blended podcast, she discussed the difficulty of staying calm and in control, especially when feeling overwhelmed. She shared that she sometimes struggles with big emotions and can react unpredictably.

Kate explained that having young children is demanding and takes up a lot of time, so it’s important to still make time for older children.

It’s normal for children to go through difficult periods. It’s perfectly okay if you and your child clash for a week or two – it happens!

You know, as someone who studies relationships, I’ve seen this happen so many times. It’s funny, even with people you’re really close to – like my friend Tia and me – we sometimes go through phases where we just clash for a few days. We’re both confused, and honestly, it feels like we’re speaking different languages! It’s totally normal, but it can be frustrating when it’s happening.

It feels like things are okay for a while, like we’ve gotten through a rough patch. But it’s similar to how emotions fluctuate – sometimes things are good, sometimes they’re not, and there’s always a lot happening underneath the surface.

Kate shared that managing emotions is an ongoing process, even for adults. She explained that while people might believe they have good emotional control, it takes consistent effort, and it’s normal to not always react perfectly due to hormonal fluctuations.

Let’s be real, nobody’s perfect, and that includes me! I definitely have my moments. I won’t pretend I’m always calm and collected – far from it! There are times I feel totally on top of things, where I think, ‘Wow, I’m really handling this well!’ But honestly, it doesn’t always feel that way, and I’m okay with admitting that.

I can be quite emotional and unpredictable, and I sometimes feel like that’s just part of being a woman. But I also recognize when I’ve been a little over the top.

She went on, explaining that she was terrified of making a mistake. She’d worked incredibly hard for years, just like me, and didn’t want to jeopardize everything she’d achieved.

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2026-02-12 11:49