7 Day Ab Challenge

Beautifully defined abs are possible for anyone and at any age. For the next 7 days, you will be doing workouts designed to challenge you and your midsection. There’s more to creating toned and defined abs than crunches…a lot more, read on. After completion of this 7-day challenge, continue doing an ab routine 3 times weekly on non-consecutive days.

For additional tips on uncovering those muscles and getting some gorgeous abs, follow these 7 recommendations:

1. Drink water throughout the day and always have some on hand when doing this challenge.
2. Eat smaller portions.
3. Eliminate refined sugar and white flour. Instead eat whole grains and foods that don’t have added sugar.
4. Avoid sodas…diet included.
5. Speed 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.
6. Eat breakfast and you’re more likely to stick to a smaller portions throughout the day. Try the SkinnyMs. smoothie recipes.
7. Β 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.

Let’s get started! You will need water, a yoga mat, determination, and an agreement with yourself to see this through for the entire 7 days.Β  Some of the workouts will require either a workout partner to track your time or an Interval Timer. Our favorite is the GymBoss. Β You will find video demos for each workout, and be sure to watch each one to ensure that you’re using correct form.

Remember, you can split your workout up if necessary, just be sure to complete the entire workout by the end of the day.

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108 Comments on "7 Day Ab Challenge"

  1. Vhuezo6  July 22, 2012

    Awesome

    Reply
    • Skinny Ms.  July 24, 2012

      Vhuezo6, GREAT!

      Reply
    • kim oberoi  July 1, 2013

      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

      Reply
  2. Jennifer_marschall  July 24, 2012

    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! πŸ™‚ Jen Marschall (Brighton, MI).

    Reply
    • Skinny Ms.  July 25, 2012

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

      Reply
    • Michelle H  October 28, 2014

      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.

      Reply
  3. Aly  August 4, 2012

    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.

    Reply
  4. Skinny Ms.  August 4, 2012

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

    Reply
  5. Bruns  August 19, 2012

    If we miss a couple of days should we start over?

    Reply
    • Skinny Ms.  August 19, 2012

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

      Reply
  6. Britt  September 8, 2012

    love this! just finished my first week and have lost 8 pounds and 2% of my body fat!

    Reply
  7. Skinny Ms.  September 11, 2012

    Britt, WOW…now that's impressive! Good job. πŸ˜€

    Reply
  8. yeah  September 23, 2012

    just did the first challenge! I'll let yall know the difference at the end

    Reply
  9. Andrea Chaillaux  October 4, 2012

    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. πŸ™‚

    Reply
    • Skinny Ms.  October 5, 2012

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

      Reply
  10. Suzette  October 21, 2012

    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!

    Reply
    • Skinny Ms.  October 24, 2012

      Suzette, That's great!! Congratulations. πŸ™‚

      Reply
  11. Anne  October 27, 2012

    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!

    Reply
    • Skinny Ms.  October 27, 2012

      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! πŸ˜€

      Reply
  12. Anne  November 25, 2012

    Hi! Do you have any back workouts? (not only upper, but also lower and the middle area)

    Thanks!

    Reply
  13. Anne  November 25, 2012

    Hi! Do you have any back workouts? (not only upper, but also middle and lower)

    Thanks!

    Reply
  14. Sami  January 6, 2013

    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 πŸ™‚ Thanks for such an awesome site!

    Reply
  15. Pingback: Back to the Closet Day 1 « glamour and grunge

  16. Sara  January 8, 2013

    do you have any workouts that would help get rid of your love handle fat?

    Reply
    • Skinny Ms.  January 9, 2013

      Sara, We have lots of ab routines on the site that will help. Type in our google search bar, Ab workouts. πŸ™‚ Clean eating will help more than anything.

      Reply
  17. bodybuilding  January 10, 2013

    I have been doing this workout for about 2 1/2 weeks.

    Reply
  18. Morgan  January 10, 2013

    I love this work out! On my third day! It's great!

    Reply
    • Ali Katz  January 11, 2013

      We are so glad you are enjoying it and we hope you love the results after 7 days!

      Reply
  19. Michelle  January 15, 2013

    Do you happen to know how many calories you are burning per session?

    Reply
    • Skinny Ms.  January 16, 2013

      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!

      Reply
  20. Leslie Light  January 16, 2013

    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!!

    Reply
    • Skinny Ms.  January 16, 2013

      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!!! πŸ™‚

      Reply
  21. Louis  January 23, 2013

    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.

    Reply
  22. Natasha Rose Thompson  January 24, 2013

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

    Reply
  23. Erika Morrison  January 31, 2013

    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!

    Reply
  24. Shirleen Reifsnyder Smiley  January 31, 2013

    Erika you should be proud of yourself! That’s awesome!!! So glad we could help you out:)

    Reply
  25. Skinny Ms. Fitness  January 31, 2013

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

    Reply
  26. Cecilia  February 5, 2013

    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?

    Reply
  27. Skinny Ms. Fitness  February 10, 2013

    You can do it, Dacia. Give it a shot this week.

    Reply
  28. Skinny Ms. Fitness  February 10, 2013

    How did it go, Andrea? We’re starting up again this week. Join us.

    Reply
  29. Jessica  February 20, 2013

    Going to start this tonight. We will se how it goes!

    Reply
  30. Kelcy  February 20, 2013

    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!!

    Reply
  31. Skinny Ms.  February 24, 2013

    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! πŸ™‚ http://www.youtube.com/user/skinnyms1

    Reply
  32. Stephanie  March 8, 2013

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

    Reply
  33. Skinny Ms.  March 11, 2013

    Jen, WOW!!! Keep us posted. πŸ™‚

    Reply
  34. Skinny Ms.  March 21, 2013

    Jen, After the challenge keep going. Do an ab routine 3 x’s weekly and eat clean. Remember, a clean eating plan is about 85% of what will get you that six pack. After this challenge, I recommend http://skinnyms.com/fabulous-abs-in-30-days-challenge/

    Reply
  35. Skinny Ms.  April 11, 2013

    Alll, I highly recommend eating clean, eating portions about the size of your hand and doing high intensity interval training 3 x’s weekly. You can find fitness workouts on our site. Keep us posted! http://skinnyms.com/category/fitness/fat-blasters

    Reply
  36. Laura  April 16, 2013

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

    Reply
  37. Dillian  May 14, 2013

    hello.im 10.is it ok if a kid does this? and will results shoe faster?

    Reply
    • Skinny Ms.  May 15, 2013

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

      Reply
  38. Simbran  May 26, 2013

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

    Reply
  39. Dave  June 2, 2013

    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.

    Reply
    • Skinny Ms.  June 3, 2013

      Dave, Yes, definitely overtraining. Stick to once a day.

      Reply
  40. Angela  June 4, 2013

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

    Reply
  41. john  June 11, 2013

    Are these ab workouts for guys to?

    Reply
    • Skinny Ms.  June 12, 2013

      John, YES…definitely!

      Reply
    • Skinny Ms.  June 21, 2013

      Absolutely! Men take on this challenge too!

      Reply
    • SkinnyMs  March 4, 2014

      Yes, definitely!

      Reply
  42. Wilfred Episodes  June 25, 2013

    Just wrapped up the 7 day challenge and feel great

    Reply
  43. Skinny Ms.  July 22, 2013

    We’ve received tons of responses that say they did see results in 7 Days. I do recommend moving to this routine after the 7 day challenge. http://skinnyms.com/fabulous-abs-in-30-days-chall… Keep us posted! πŸ™‚

    Reply
  44. layla  August 12, 2013

    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!:)

    Reply
  45. Priya  August 19, 2013

    hi Skinny Ms. !
    even if 13 year old's did this, would their be any risks or just that this is hardcore?

    Reply
    • Skinny Ms.  August 19, 2013

      Priya, For anyone under 18, I would recommend asking the family doctor’s opinion. πŸ™‚

      Reply
  46. angel  August 25, 2013

    Can a 14 year old do this work out routine? Or is this too much?

    Reply
    • Skinny Ms.  August 26, 2013

      Angel, Probably too much for now. I would discuss any exercise program with your parents before beginning. πŸ™‚

      Reply
  47. sophie  August 28, 2013

    fat girl. lots of belly and butt fat. can i got PERFECT ABS in just this 7 days?

    Reply
    • Skinny Ms.  August 29, 2013

      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. πŸ™‚

      Reply
  48. coffinnails  October 3, 2013

    starting today i will kepp you posted.

    Reply
  49. emjay  October 18, 2013

    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?)

    Reply
  50. Vernetta  January 1, 2014

    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.

    Reply
    • GaleCompton  January 2, 2014

      Vernetta, Great! Keep us posted.

      Reply
  51. Fau  February 17, 2014

    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 πŸ˜‰ thanks again for your great site! Looking forward to feeling the burn <3

    Reply
    • SkinnyMs  February 19, 2014

      Sure, just make sure you mention you got it from our site and put a link to our site:).

      Reply
  52. Michelle  May 1, 2014

    Challenge accepted!! thanks for sharing, really great post.

    Reply
  53. Lily Valenzuela  November 8, 2014

    7 day and 4 kilograms less, I loved this challenge!!! Greetings from Chile!!!

    Reply
  54. Flatbellyseeking  March 13, 2015

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

    Reply
  55. PiratePanda  May 5, 2015

    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.

    Reply
    • SkinnyMs  May 5, 2015

      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.

      Reply
  56. Wobin  June 30, 2015

    Is it okay to do this for more than 7 days?

    Reply
    • SkinnyMs  July 1, 2015

      Yes, you can repeat the challenge.

      Reply
  57. Mehek manral  December 19, 2015

    Good workout

    Reply
  58. Aswathi  February 21, 2016

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

    Reply
  59. Lucy  February 25, 2016

    I really am enjoying this! Believe it or not I’m on the 5th day and I’m already seeing fabulous results! πŸ™‚

    Reply
    • Gale Compton  February 25, 2016

      Lucy, Now that’s good news. Before and after photos? πŸ™‚

      Reply
  60. Bube  February 29, 2016

    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)

    Reply
    • Gale Compton  February 29, 2016

      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. πŸ™‚

      Reply
  61. Sophia  March 2, 2016

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

    Reply
    • SkinnyMs.  March 2, 2016

      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.

      Reply
  62. Js  April 21, 2016

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

    Reply
  63. Maddie  May 11, 2016

    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!

    Reply
    • Kym Votruba  May 11, 2016

      We’re so happy to hear that, Maddie! Please keep us updated on your progress. πŸ™‚

      Reply
  64. Gringa  June 5, 2016

    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!

    Reply
    • Gale Compton  June 5, 2016

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

      Reply
  65. Carmen  June 20, 2016

    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?

    Reply
    • Gale Compton  June 21, 2016

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

      Reply
  66. Julie Beukel  August 4, 2016

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

    Reply
    • Gale Compton  August 5, 2016

      Julie, YAH!!! Thank you so much for the feedback. Congratulations. πŸ™‚

      Reply
  67. Sisi  November 17, 2016

    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!

    Reply
    • Kym Votruba  November 17, 2016

      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! http://skinnyms.com/?s=belly+fat

      Reply

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