7 Day Ab Challenge

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

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!

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

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

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:

• 14-Day Blazing Abs & Core Workout
• Belly Fat Melting HIIT Workout Routine for Beginners
• 10-Minute Tabata Workout for Abs

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