7 Day Ab Challenge

Toned and defined abs are possible for anyone, at any age.

7 Day Ab Challenge

No matter what age you are, beautifully defined abs are within reach! During this 7 day ab challenge, you will be performing workouts designed to challenge you and your midsection. These exercises will tone your abdominal muscles and help you shed the excess belly fat that lies above them.

We all want sleek & sexy abs, but the core musculature is also responsible for several important functions. Your core allows you to bend, rotate, and maintain posture. It also serves to protect and support your vital organs! Performing this ab challenge will not only make you look great, but also improve your quality of life!

There’s a lot more to creating toned and defined abs than basic crunches. The moves included in this routine will target each of the layers of your abdominal wall to ensure that you have a perfectly-sculpted core!

Before we get to the challenge, it’s important that you understand the role that your diet plays in earning 6-pack abs. In order to reveal all of your hard work, you must maintain a healthy eating plan. Following the 8 simple rules below will uncover those muscles for noticeable results!

Reveal Your Abs with these Healthy Eating Tips

1. Drink water throughout the day and always have some on hand when performing this challenge. Staying hydrated will help you lose the weight (and keep it off!)

Do you struggle with drinking enough water? Check out these 12 Easy Ways to Increase Your Water Intake.

2. Eat smaller portions. This will help you keep your daily calorie count lower.

Learn How to Lose Weight with Portion Control and begin working towards your goals, today!

3. Eliminate refined sugar and white flour. Instead, eat whole grains and foods that don’t have added sugar. Whole foods are generally less calorie dense but contain way more vital nutrients than processed foods do.

Check out this Whole Foods Shopping List.

4. Increase protein intake. Protein will tone your muscles and increase fat burn!

Try these 5 Protein-Packed Menus for a Flat Stomach.

5. Avoid sodas (diet included). Even diet soda can cause you to crave more sugary, processed foods.

6. Speed up your metabolism by eating more often (5-6 times each day). Remember, meals should not be the standard restaurant portions but rather mini meals. Eating on salad plates instead of dinner size plates is a good start. When your body is well-nourished, it will let go of excess fat more easily.

7. Never skip breakfast! Making healthy choices in the morning will help you continue making healthy choices all day long.

Try these delicious and nutritious Skinny Ms. Breakfast Recipes.

8. After this challenge has ended, be sure to continue doing ab workouts three times weekly.

You will find lots of routines right here at Skinny Ms!

6 Moves to Get a Flat Belly Slider

The 7 Day Ab Challenge

What you need: a Yoga Mat / an Interval Timer

What you do: Follow the instructions given for each day! We’ve included instructional videos for each exercise towards the bottom of this post to ensure that you are using proper form.

Day 1

Complete the following exercises, one after the other, with little to no rest in between moves.

1. Bob Harper’s Ab Challenge – 3 minute video

2. Bob Harper’s Set ups – Complete 25 reps

3. Leg Lifts – 25 reps

4. Reach Through – 25 reps

Day 2

10-Minute ABS Workout

Perform each exercise for 45 seconds, resting for 15 seconds in-between. Complete 1 full circuit. Video includes:

1. Flutter Kicks

2. Reaching Oblique Crunch

3. Side Plank Raises (right)

4. Side Plank Raises (left)

5. Russian Twist

6. Toe Touch Crunches

7. Leg Pulls (down)

8. Leg Pulls (up)

9. Top Taps

10. Knee Tucks

Day 3

Today we’ll be doing 2 interval circuits. This type of workout is hardcore, but effective. You will need 9 minutes for today’s workout.

Here’s how it works:

Complete routine #1, twice. Rest 1 minute. Perform routine #2, twice. Each routine will take 4 minutes. This workout will continue to burn fat for up to 24 hours!

Routine #1

1. Mountain Climbers – 20 seconds

Rest – 10 seconds

2. Scissors – 20 seconds

Rest – 10 seconds

3. Knees In and Out – 20 seconds

Rest – 10 seconds

4. V-Ups – 20 seconds

Rest – 1 minute

Routine #2

1. Toe Touch – 20 seconds

Rest – 10 seconds

2. Bicycle Crunch – 20 seconds

Rest – 10 seconds

3. Russian Twists – 20 seconds

Rest – 10 seconds

4. Prone Plank – 20 seconds

Rest – 10 seconds

Day 4

Rest/Recovery Day

ab workout

Day 5

Complete 3 circuits. Move from one exercise to the next with little to no rest.

1. Flutter Kicks – 30 reps (15 each side)

2. Side V-ups – 20 reps (10 each side)

3. Reach Through – 30 reps

Day 6

10-Minute ABS Workout

Perform each exercise for 45 seconds, resting for 15 seconds in-between. Complete 2 full circuits for a 20 minute workout. Video below includes:

1. Flutter Kicks

2. Reaching Oblique Crunch

3. Side Plank Raises (right)

4. Side Plank Raises (left)

5. Russian Twist

6. Toe Touch Crunches

7. Leg Pulls (down)

8. Leg Pulls (up)

9. Top Taps

10. Knee Tucks

ab exercises

Day 7

Complete 3 rounds. Rest for up to 60 seconds in-between each circuit. 

1. Side Plank – 20 (10 each side)

Rest – 10 seconds

2. Side Burpees – 10 reps (5 each side)

Rest – 30 seconds

3. Prone Plank – Hold 1 minute

No rest

4. Russian Twist – 50 reps (25 each side)

Instructional Videos

Bob Harper’s Ab Challenge (Day 1)

Bob Harper’s Set ups (Day 1)

Leg Lifts (Day 1)

Reach Through (Day 1 & 5)

10-Minute ABS (Days 2 & 6)

Routine #1 (Day 3)
Mountain Climbers

Scissors (Day 3)

Knee In & Outs (Day 3)

V-Up (Day 3)

Routine #2 (Day 3)

Toe Touch (Day 3)

Bicycle Crunch (Day 3)

Russian Twists (Day 3, 6 & 7))

Prone Plank (Day 3 & 7)

Flutter Kicks (Day 5)

Side V-Ups (Day 5)

Left & Right Side Planks (Day 7)

Side Burpees (Day 7)

 

Are you taking the 7 Day Ab Challenge? Share your results with us in the comment section! The time is going to pass anyway, you might as well make this week count! In order to keep progressing, train your core 3-5 times per week!

If you enjoyed this ab-sculpting routine, you may also like:

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D'Juan Woods

D’Juan Woods, is a graduate of Oklahoma State University where he played wide receiver. D’Juan went on to play in the NFL for the Jacksonville Jaguars and the Super Bowl winning team, the New Orleans Saints. Unfortunately, D’Juan’s NFL career was cut short due to a spinal cord injury that nearly left him paralyzed. Upon his recovery, D’Juan brought his sports knowledge to the realm of personal training. In 2017 & 2018 he was named as a Master Trainer for the Nike Training Club. D’Juan recently won the Equinox Fitness “Prodigy” Talent Search.

D’Juan designs training programs that are very distinct in the fitness world and have delivered amazing results! His programs are based on a willingness to move forward and improve ones body. D’Juan offers comprehensive personal training programs that will improve your physical condition in a matter of weeks. Let's go!
@Woodsfit

More by D'Juan

131 Comments

    1. This Is Superb Awesome even i want to get my belly fit, im 21 & my wet is 59 its to much i just want to keep under 50 and im surely gonna follow this video thnx for sharing

  1. Hi everyone!  I just wanted to share that I did the 7 day Abs, 7 day Arms and & day butt challenges all together at the same time. I honestly lost 4lbs in the week that I did these workouts and, truth be told, they were FUN! I did them all in my basement and simply used some ankle weights of my husbands. Not much extra. My daughter has a kid-sized trampoline in the basement that I used to step up on for the leg workouts. Also, I used the interval timer found on the SkinnyMs main page for the leg circuit exercises. I loved doing this challenge and I'm going to start round #2! Good luck, everyone! 🙂 Jen Marschall (Brighton, MI).

    1. Jennifer, WOW….YOU ROCK!!! Now that's a challenge…doing all at the same time. Keep us posted after round 2 is done. 😀

    2. Wow! i just found this website. I'm doing the 7 day abs and 7 day arms right now. I don't know if I can add butt to it too. I might have to do 7 day butt and 7 day arms together next week.

  2. I have been doing this workout for about 2 1/2 weeks. I love it! I don't have much free time, but its easy to dedicate about ten minutes every day when you are actually seeing results. I'm glad I found it.

  3. Aly, We're glad too!! Love hearing these type of testimonials. Please keep us posted on your continued progress. 🙂

    1. Bruns, It depends. If you missed more than 3 days, I would start over. Otherwise, pick up where you left off.

  4. I just found this and completed the first day of exercises on top of insanity and some other core exercises. I could really feel the burn in each exercise and enjoyed them all. I'm really happy I found this website. 🙂

    1. Andrea, GREAT! I love the burn too. 🙂 Be sure to check back later today for the Weekend Push-up Challenge.

  5. I completed the entire challenge. The first 7 day challenge I saw all the way through. I'll have to keep up the streak and start another tomorrow!

  6. Since I started strength training to define and tone my muscles, I gained some weight (I drink lots of water and maintain a healthy diet) why is that?

    Thanks!

    1. Anne, You're building muscle and this should be expected. As long as you're eating clean, eating appropriate portions and doing cardio at least 3 x's a week…the weight gain is simply your muscles growing. 1 pound of fat = 1 pound of muscle. However, if fill up a gallon container with muscle and another with fat, the muscle container will weight considerably more. You're losing fat and that's a good thing my friend! 😀

  7. I found this website the other day and love it! I'm on day three and can tell my stomach is getting flatter! I told some friends about it to and they love it! Were all gonna make a workout group and follow these 🙂 Thanks for such an awesome site!

  8. Pingback: Back to the Closet Day 1 « glamour and grunge
    1. Sara, We have lots of ab routines on the site that will help. Type in our google search bar, Ab workouts. 🙂 Clean eating will help more than anything.

    1. Michelle, No we don’t track the calories for workouts. However, we are currently looking into adding a calorie counter where you would be able to keep track of calories burned based on the workout. Check soon!

  9. Thanks so much for this website! I love it! I have been a spin teacher and a runner for 12 years and this has radically changed the way I work out and given new life to my routines. I have been doing the chalenges for 2.5 weeks and can already see results!!

    1. Leslie, WOW…you put a BIG smile on my face. We love hearing this kind of feedback. It’s so nice to know that we are making a positive impact of lives. Thank you so much!!! 🙂

  10. Thank you for sharing this info!
    I go to the gym regularly, but now, when I've started taking Navy Seal Formula, I have lots of energy for additional exercises at home. Will definitely include these exercises to my trainings.

  11. this sounds wicked. I’m going to start this Monday along with my Leg workouts. YEAH! NO PAIN NO GAIN!

  12. I actually did my 100 crunches for the first time last night, and I was soo proud of myself! I have been working up to it, but to finally do it and some other excersizes and Eliptical bofre that for 20 minutes WAS a fantastic boost for me! thanks for all the help! you have inspired me!

  13. Erika that’s fabulous!!! You should be proud of yourself! What an awesome accomplishment, keep up the hard work:) Thanks for the kind words!

  14. What happens if after the 7 day ab challenge you just start over? Or, what other ab exercises should I do after the 7 days?

  15. I'm half way through with this challange and I haven't seen any difference. I don't know what I'm doing wrong! I watch the videos at least twice before doing the exercises, do each exercises twice a day, do 30 -60 minutes of cardio 5 times a week, and eat clean. With all of these habits, I look as if I am GAINING weight. I don't know what I'm doing wrong!!

  16. Kelcy, Hummmmm…not sure without being there. Here’s what I recommend: complete the challenge, then begin working your abs 3 x’s weekly. Our youtube channel has 3 awesome ab routines to choose from, so mix them. up. By summer you should have some beautiful abs. Remember, everyone is different and the results will depend a lot on how much body fat is cover your abdominal muscles. The key is consistency! 🙂 http://www.youtube.com/user/skinnyms1

  17. Just finished day one! And i feel The burn and feel great! I cant wait to finish and try another challenge!

  18. Just finished this challange!! It was awesome!! I would like to keep going do I just follow these workouts 3 times a week??

    1. Dillian, I wouldn’t recommend this workout for children. This is a pretty hardcore workout designed for adults, 18 and over.

  19. Hey! I was going to start this challenge tomorrow. I was just wondering if you have a meal plan with this also?

  20. This looks promising, going to give it a try today. But i have a question, would it mess up or be considered overtraining, if i would do these workouts twice a day? Once in the morning and later in the evening, thank you.

  21. I can't do double crunches to save my life! :p but I love how quick and easy these mini-workouts are!! 😀

  22. hi I'm 15 and I'm a competitive cheerleader and I'm used to hardcore workouts. I was just wondering if results would be the same for me since 1. I'm younger and 2. I'm in the cheer gym 3-4 times a week using my muscles, examples: shoulders, abs, biceps, thighs, etc. thanks!:)

    1. Angel, Probably too much for now. I would discuss any exercise program with your parents before beginning. 🙂

    1. Sophie, This 7 day program is a great way to begin getting toned & defined abs. No one can get perfect abs in 7 days. I highly recommend after completing this challenge, that you do our Fabulous Abs in 30 Days Challenge. After that, continue doing ab workouts 2-3 x’s weekly. Also, be sure to eat a clean diet. 🙂

  23. Trying to get rid of the extra flab on my belly after two babies. But, I am lucky enough that I don't really need to lose any weight (especially in the chest area). My total pounds are fine as is, but the flab has been bothering me for a long time. Do you have any suggestions for maintaining weight while doing this workout (or any modifications?)

  24. I started the seven day ab challenge three days ago. It is a challenge but I will stay the course. Will let you know my results. I love this one its a good find.

  25. Hi Skinnyms, I was wondering if I would (or if you could) post this work out on Lift.do. I was looking for a daily ab routine and you have put it all there and made it really easy to follow so thank you! I haven't started yet but wanted to add this to my other Lift.do goals to make it easier for me (I like easy things ha ha ha however your workout plan does not look easy but it is encouraging). Anyways, just wanted to ask. In the meantime I will do what every one else does and just make sure that I do the routines everyday…it's just easier when you have a visual to track your progress…I like easy 😉 thanks again for your great site! Looking forward to feeling the burn <3

  26. I wish people would just say their results, not exactly how they feel but if their stomach actually became flat!

  27. Is it equally as effective if I space the workouts a day or two apart to allow my muscle to heal? I heard waiting between workouts is often more beneficial.

    1. PiratePanda, It is better to do the 7 days in a row. It is beneficial when doing a set workout routine. Fitness challenges follow a different method and are a way to develop and build muscle in a set period of time. They work on physical and mental willpower which help you pass fitness plateaus.

  28. Would you recommend this to a complete beginner? I’ve never worked out before. The most I’ve done is occasional stretching.

  29. Hi, SkinnyMs
    i’m 20 i have gained 80kg weight on 167cm height. Long time i haven’t work out. But i know from earlier that i can lose weight super fast up to 10 kg for short time without working out.
    So my question :
    I’m starting today with 7 days apple diet (i supose to lose 10 kg with this diet but i’m looking forward on at least 5) i want to combine this work out plan with the diet. Today i tried to do streching than day one but its hard for me to do all that from 1 to 4 at ones. Can i do it with some rest between but day one to be done by the end of the day ???
    Or there some other plan that gonna work for me better. Please recomend me somthing.

    Based on all this that i’ve mentioned above would I manage to achive at least 5-6kg less by the end of the week. It so important to me in Sunday to weight lass than 80.8 kg.

    Thank you in advance for your answer . (And sorry for my probably bad English i hope you understand me)

    1. We don’t reccomend diets, but rather healthy healthy whole foods as a life style. Take as many days in between workouts as you need.
      Remember, listen to your body and don’t over do it. 🙂

  30. Do you have to do this challenge many times to get abs, or after you do this challenge once you can get abs.

    1. This challenge is a great way to jump-start an ab routine. It can be repeated for a longer challenge, or you can check out some of our other ab workouts. You will feel stronger and may lose inches in just 7 days, but unfortunately it isn’t possible to see defined abs in such a short period of time. In order to do so, you will need to combine a diet of clean foods and regular exercise.

  31. Looks easy but it’s really difficult at first go …still day 1 today and I have completed all 100 crunches ? ! Already feeling that heat and burning sensation in stomach ? Let’s c what comes next tmrw

  32. So glad I found this workout. Within the week I could tell my abs were starting to come back, as well as a firmer booty and legs. Even my arms started to look a little more defined. All without doing any of those specific exercises. I just finished my second week and plan on continuing while adding arms, legs and butt workouts. Thanks SkinnyMS!

  33. Before I did this challenge my weight was 145, I’ve never been ‘overweight’ exactly, but I knew I wasn’t in tip top shape. So I changed my eating habits, cut out refined sugars and did the daily workouts. After the first week I could see my abs coming back and my weight dropped to 140. This has been awesome! I will definitely be continuing to do this and more!

    1. Gringa, Oh WOW, that’s wonderful to hear. I’m so happy for you. Please keep us posted on your progress. 🙂

  34. I loved this workout, just finished it yesterday. I went from 145 lb to 141 lb.
    Should I continue doing this workout weekly or star the 30 day challenge?

    1. Carmen, Congrtulations! 🙂 I would recommend starting another program at this point. The 30-day challenge would be ideal.

  35. I am almost done with this challenge, and I must say, it works. I have lost 6 pounds already! It´s great to see results that fast. Now my abs are more toned, and i feel a lot better 🙂

  36. Hi. I’m a year post partum and have finally lost all the pregnancy weight due to feeding. I’m now focused on eating clean, gulping my 3 litres of water a day… Well it’s been a week and Im already feeling results. I want to get rid of the flab around my belly, which when I pinch it must be some 6cms. Is this programme suitable please or do I pick one of your other challenges? I started the first day challenge and I love it!

    1. Congratulations! Switching to a diet of clean foods is definitely the first step. This challenge will help to strengthen the muscles in your mid-section, but it is impossible to spot-target fat. We do have quite a few resources available to help you to decrease belly fat, however. Here you go! https://skinnyms.com/?s=belly+fat

  37. Hi
    I am going to start this challenge but I just want to ask that due to some ab exercises that target obliques the waist can become thick and blocky
    Will this workout make my waist thick?
    I want abs but don’t want it to be blocky I want it to remain hourglass shaped

    1. Tara, The obliques become thick if using weights.
      For the purpose of this challenge, your body weight works fine for the oblique exercises. This way you be toning and tightening. 🙂

  38. I see everyone saying “i completed my 100 crunches” Am i missing something? Im on day 1, by “100 crunches” are they referring too the first video for day 1?

    1. Sierra, They are probably adding up the different crunches for one day. Just follow the program and you’ll be on the right track. 🙂

  39. I’m a female wrestler, on of the first two at my school, I used this to debloat after my monthly hell, and to kick it back into gear after three months of not having to make weight (the best months of the year tbh) thank you so much! I can’t wait to continue this workout plan and start your others!

  40. hello, I want to do this workout, I am a mom of two sons, can this workout help me to flatter my stomach ???

  41. Hello, I am a competitive athlete with a knee injury and I would like to know how to target my love handles and belly fat without running or high intensity workouts and get rid of them as soon n as possible.

  42. Hello, I have a knee injury so I can’t do a lot of cardio and standing exercises but i really want to work on my love handles and belly fat FAST. What should I do?

  43. I want to start this challenge because im going to summer camp in 2 weeks but im hesitating because i have scoliosis and i don’t know if im overloding my spine… Can i still do the challenge with scoliosis?

  44. I’m new to working out. I’m a few pounds over weight so obviously it’s going to take more then 7 days. My body just gives out after day one from all the pain. I’m ok with the pain, I just have a hard time learning how to use certain muscles. I just don’t think I should be feeling a lot of pressure in my neck working on abs:/

    1. Hey there!

      When it comes to working out, there’s good pain and then there’s bad pain. Listen to your body. If something doesn’t feel right, then it’s probably not. We’d never want you to hurt yourself. You’ve already done the hardest part which is getting started! When you’re new to working out, it can take time to train the right muscles to fire at the appropriate time. That’s just part of the process.

      I have two tips for you. First, try to focus on your breathing. Utilize deep inhales and exhales. For example, when completing crunches, exhale on the crunch up and inhale on the way down. This will train the correct muscles to engage. Remember that completing an exercise isn’t a race; you can take your time with each rep. Second, any time you’re completing an exercise that requires you to lift your head and neck off the ground, you can modify it and support your head with your hands. It’s actually extremely common to feel stress in the neck and shoulders with those kinds of exercises, so feel free to support yourself until you can complete it without any pain or pressure!

      Hope that helps! 🙂 Also, the 7-day challenge can be a bit advanced, so consider trying: https://skinnyms.com/at-home-beginner-ab-routine/

  45. Hey SkinnyMs! I’m on the third day of this workout and I can already see slight results! But I can only take time from my schedule to exercise once every two days. I wanted to ask if I should skip the 4th day rest and directly go for the fifth day or should I wait a couple of days..
    Thanks!!

    1. Hey Revathi,

      So, if you can only workout once every other day, you can just make this challenge last a little bit longer and perform each workout in order as soon as you can. Skip the designated rest day if you’re already taking rest days in between and just continue on with the next day’s workout. Make sense? It’ll last a little bit longer than 7 days, but that way you won’t miss out on any of the routines.

  46. I’m about to do day 1 and I will post my results at the end of the week! Soo excited. I really hope this works!

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