7- Day Summer Abs Challenge

7- Day Summer Abs Challenge

Are you ready for a challenge? 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.

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 grains. Instead, eat whole grains and foods that don’t have added sugar.
4. Avoid sodas – diet included.
5. Consider eating more often, 5-6 times each day. Remember, meals should not be standard restaurant portions but rather mini meals. Eating on salad plates instead of dinner-sized plates is a good start.
6. Eat breakfast and you’re more likely to stick to a smaller portions throughout the day. Try some SkinnyMs. smoothie recipes.
7. After this challenge has ended, be sure to continue doing ab workouts three times weekly. You will find lots of routines right here at SkinnyMs.

Let’s get started! You’ll need water, a yoga mat, determination, and an agreement with yourself to see this through for the entire 7 days.  Some of the workouts in this 7 day Ab Challenge will require either a workout partner to track your time or an Interval Timer. Below you will find video demos for each workout. Be sure to watch each one for correct form.

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

SUNDAY

– Complete 1 Circuit = 200 reps…move from one exercise to the next with little to no rest.
Bicycle Crunch – 50 reps (25 each side)
Reverse Crunch – 50 reps
Mason Twist – 50 reps (25 each side)
Leg Lifts – 25 reps
Push Through – 25 reps

MONDAY

– 8 Minute ABS, Level One – Be sure to watch the video once so you’ll know how to do each exercise before beginning.  This routine is challenging, but that’s way this is called “7 Day Ab Challenge”.

Foot to Foot Crunch – 30 reps
Alternating Curls – 30 reps

Recovery – 30 seconds
Push Through – 30 reps
4 Time Abs – 30 reps

Recovery – 30 seconds
Arm Reaching Crunch – 30 reps
Leg Up Touch Crunch – 30 reps

Recovery – 30 seconds
Cross On Crunch – 30 reps
Double Crunch – 30 reps

TUESDAY

Perform two interval circuits. This type of workout is hardcore but effective.  You will need less than 10 minutes for today’s workout.  Here’s how it works:
Complete routine #1 and repeat one additional time.  Rest 1 minute then begin routine #2 and repeat one time.  This type of workout continues to burn fat for up to 24 hours.

Here’s the breakdown for the circuits:
20 seconds for each exercise + 10 seconds rest = 30 seconds
30 x 8  = 240 seconds / 60 seconds = 4 minutes

Routine #1
Mountain Climbers – 20 seconds
Rest – 10 seconds
Sissors – 20 seconds
Rest – 10 seconds
Knees In and Out – 20 seconds
Rest – 10 seconds
V-Ups – 20 seconds
Rest – 1 minute

Routine #2
Toe Touch – 20 seconds
Rest – 10 seconds
Air Bike – 20 seconds
Rest – 10 seconds
4 Time Abs – 20 seconds
Rest – 10 seconds
Prone Plank – 20 seconds
Rest – 10 seconds

WEDNESDAY

Rest/Recovery Day

THURSDAY

Complete 3 circuits – move from one exercise to the next with little to no rest.
Flutter Kicks – 30 reps (15 each side)
Side V-ups – 20 reps (10 each side)
Push Through – 30 reps

FRIDAY

Foot to Foot Crunch – 30 reps
Alternating Curls – 30 reps

Recovery – 30 seconds
Push Through – 30 reps
4 Time Abs – 30 reps

Recovery – 30 seconds
Arm Reaching Crunch – 30 reps
Leg Up Touch Crunch – 30 reps

Recovery – 30 seconds
Cross On Crunch – 30 reps
Double Crunch – 30 reps

SATURDAY

Side Plank – 20 (10 each side)
Rest – 10 seconds
Side Burpees – 10 reps (5 each side)
Rest – 30 seconds
Plank – Hold 1 minute
No rest
Mason Twist – 50 reps (25 each side)

VIDEOS:

Sunday
Bicycles

Reverse Crunches

Mason Twist

Leg Lifts

Push Through

Monday & Friday Workout
8 minute abs, level 1

Tuesday Routine #1
Mountain Climbers

Scissor

Knee In & Out

V-Ups

Tuesday Routine #2
Toe Touch

Air Bike

4 Time Abs

Prone Plank

Thursday
Flutter Kicks

Oblique V-Ups

Thursday

Saturday
Side Plank

Side Burpee

Plank

Mason Twist

 

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60 Comments on "7- Day Summer Abs Challenge"

  1. lealyn poponi  February 19, 2012

    Thank you for this. wow, it must have taken a lot of time to compile all these videos. I have always wanted to be a muscular person but could never get motivated to stay on track. I think your blog will help. Question: Your workouts seem to train the same body parts daily. I've heard you need to give your muscles a day of rest. What do you have to say about that?

    Reply
    • Unknown  December 28, 2014

      If you do the work out it says that on Wednesday is the day of rest and recovery

      Reply
  2. Skinny Ms.  February 19, 2012

    Lealyn, The ab challenge is for one week only. After the challenge, I recommend doing abs 3 x's weekly. The daily workouts are for the readers to pick and choose which workouts they need. My Total Body Transformation Ebook is a actual program…more what you're talking about! 🙂

    Reply
  3. Skinny Ms.  February 20, 2012

    Hey Fit Momma, Keep me posted on your progress.

    Reply
  4. Pingback: What? I have time to write???? « Fit MommaBoom

  5. Amelia Fiser  February 25, 2012

    Yes! Completed the entire week! 🙂

    Reply
  6. JenMarie  March 26, 2012

    I started this yesterday and I will admit that although I had a hard time getting the Mason twist completed ( I had to stop a couple of times, but then finished ), I did not feel like I had done much for myself. I didn't feel sore, or 'worked out'. This morning, though. OMG. My core is soooore. I'm looking forward to today's work out!

    Reply
    • Skinny Ms.  March 26, 2012

      You will get better every time. Great work!

      Reply
  7. Gooberstank88  March 27, 2012

    this workout is awesome! i am on tuesday and i am loving it!! not really ready for a rest tmrw! i wanna keep goin…but following the workout! ready for thursday!!

    Reply
    • Skinny Ms.  March 27, 2012

      That's awesome. You're motivated. Love that.

      Reply
    • skinnyms  March 28, 2012

      Good for you!!! Make sure to let us know about your progress.

      Reply
  8. IWantFlatTummy  May 30, 2012

    how were your results? did you get abs or a flat stomach?

    Reply
    • skinnyms  May 31, 2012

      In order to get a flat stomach…a clean eating diet and continued exercise is a must. The 7 day challenge is an excellent kick start toward a toned and defined tummy. 🙂

      Reply
  9. Haley_mitchell97  June 2, 2012

    On the last day!!! Thinking about doing it again starting tomorrow!:)

    Reply
  10. Daniel Beenshill  June 13, 2012

    Half way through the challenge now, during exercise I don't feel like I've done enough but the next morning I know!

    I have completely changed my diet and feel much healthier because of it!
    I always drank too much fizzy drinks but haven't in 4 days! Although I have realised I need the toilet alot more!

    Im glad i started this challenge!

    Thanks
    Dan

    Reply
    • Daniel Beenshill  June 13, 2012

      Ps yes I am a guy!

      Reply
    • Skinny Ms.  June 13, 2012

      Dan,

      You made my day!!! We love when guys give our workouts a try…they are really for anyone, as you know! Are you doing the Skinny Plate Challenge? Would love your continued input as we would like to get more guys onboard…feel free to send an email with feedback to skinnymsfitness@skinnyms.com. Thanks!!! 🙂

      Reply
  11. jenny  July 4, 2012

    just started this workout and this is the best workout i have ever had. i almost bust into tears while doing the push through exercised

    Reply
    • Skinny Ms.  July 5, 2012

      Jenny, WOW…that's powerful! Thank you so much for letting us know…so exciting! 🙂

      Reply
  12. jenny  July 4, 2012

    *burst, * exercise

    Reply
  13. Simplebrie123  July 8, 2012

    What if i dont rest wednesday and make it a six day challenge leaving for vacay in a week an will not have time for a workout

    Reply
  14. Rosy Sedano  July 8, 2012

    Just completed Day 1, my hopes are high! Now onto the butt challenge 🙂

    Reply
  15. Artistcmaddie  July 8, 2012

    Im super excited about starting this! Im hoping it will work for me!

    Reply
  16. jenny  July 10, 2012

    doing this workout is a good choice i just finished the final day and my stomach has gone down believe me if u work really hard the better the results will be

    Reply
    • Skinny Ms.  July 10, 2012

      Jenny, YOU ROCK!!! Way to go…Thanks for letting us know!

      Reply
  17. Princessemt  July 11, 2012

    I have Vegas in 4 wks with my bestie and a bunch of her cop friends. I was looking for something to get my tummy toned by the time I go. After reading this I am totally excited to try this. Wish m luck in get the results I want

    Reply
    • Skinny Ms.  July 11, 2012

      Princessemt, Best of luck in Vegas…my old stomping ground. After you do the challenge come back for more ab routines. Las Vegas has some really nice pools! Enjoy. 🙂

      Reply
  18. Sasha  July 12, 2012

    I started this yesterday and felt a little soreness in the right places. But this morning, I woke up with an extremely sore neck and arms. I think I may be doing it wrong. 🙁

    Reply
    • Skinny Ms.  July 13, 2012

      Sasha, Secondary muscles will be effected with most any exercise, however your neck shouldn't be overly sore. I recommend discontinuing the challenge for now. The exercises below are from day one…all of these involve holding your head off the ground while performing the move; this requires some strength in the neck muscles. 🙁
      Bicycle Crunch –
      Reverse Crunch –
      Leg Lifts –
      Push Through –

      Reply
  19. Crystal Suhr Wilkie  July 15, 2012

    Just finished the 7 Day Challenge…ouch!  So glad to be able to do these workouts in the privacy of my own home, makes me realize how much work really needs to be done.  The only exercise I wasn’t able to do was the side burpee…after one rep my knee felt like it would explode so I traded it out for a different workout.  Thanks guys!

    Reply
    • Skinny Ms.  July 15, 2012

      Crystal,

      Thank you for letting us know. GOOD JOB!!!

      Reply
  20. Maria Elizabeth Smith  April 8, 2013

    Finished the 7 day challenge. 3.5 months post baby. I feel awesome! I was in a size 4 (barely) when I started and I'm down to a size 2 and even a size 0! ((: No joke. This is amazing!

    Reply
  21. Sheila Hobson  May 15, 2013

    Having trouble accessing the videos…please help.

    Reply
    • Skinny Ms.  May 15, 2013

      Sheila, I’ve check all the videos and they are working. Please try again. 🙂

      Reply
  22. zahra  October 26, 2013

    i finished the first day 😀 can i do 2 challenge along together?

    Reply
    • Skinny Ms.  October 27, 2013

      Zahra, I usually don’t recommend it. If you are already in good shape, then yes. If not, devote time for each challenge individually.

      Reply
  23. ShadowFigure20451  October 30, 2013

    I'm a size three but I have never worked out before in my life! Plus should I try this although I can count my ribs easily and my hip bones jet out really bad when I lay down? I still haven't lost all my baby fat but I don't suck in my tummy. I can't eat very much of anything like I used to. (I used to be a size 14 when I was just 19) now I'm a size 3 but my mom said if I lose anymore weight it would be unhealthy…is this true?

    Reply
    • Skinny Ms.  October 30, 2013

      This is an answer for your doctor. Without knowing all the circumstances I can’t give an informative responsive. 🙁

      Reply
  24. JustMe  December 28, 2013

    Loved it, especially wednesday………..

    Reply
  25. Tiffany  February 16, 2014

    I am planning on doing this challenge with other seven day challenges to get a full body challenge for a week. What are your thoughts on this?

    Reply
    • SkinnyMs  February 19, 2014

      That should be okay. Listen to your body,

      Reply
  26. Emma  April 12, 2014

    can we do the workouts once at night and in the morning? or just once a day?

    Reply
    • SkinnyMs  April 13, 2014

      Emma, Perform each day's routine one time. You can do the routines anytime of the day. 🙂

      Reply
  27. Kaitlin  July 31, 2014

    i'm starting to do the same thing tomorrow!:D how has it worked for you so far?

    Reply
  28. Jordy  October 19, 2015

    SO FAR MY CORE IS SOOOOOORE AS! BUT THAT IS A GOOD THING RIGHT? I'M UP TO DAY 3 NOW! :):) After I've completed the whole week, how do I maintain my core strength and abs?

    Reply
  29. Jordy  October 20, 2015

    Is it alright if I change the rest day to Tuesday as I'm busy that night or do we have to follow what it says?

    Reply
    • SkinnyMs  October 20, 2015

      Yes, you can adjust the rest day to fit your schedule. Just make sure that you have a rest day included. 🙂

      Reply
  30. rob  February 7, 2016

    Hi, i am starting the challange today, i also want to slim down my legs and arms, do you have any recommentations?

    Reply
  31. liza  February 9, 2016

    I am not the healthiest person in the world but i have been make some changes. I also have the feeling like i havnt done enough and i wake up the next morning sore(the good kind). can i skip the rest day and keep going?

    Reply
    • SkinnyMs.  February 10, 2016

      The rest day is important when you are working the same muscle group, but if you feel good on the rest day, we encourage you to continue to work out a different muscle group. You might try alternating with our Summer Legs Challenge. http://skinnyms.com/summer-legs-challenge/

      Reply
  32. Alexa  May 29, 2016

    Hi, I’m a 13 year old girl and I’m trying to get a six pack before school starts. Do you have any helpful tips for me.

    Reply
    • Gale Compton  May 29, 2016

      Alexa, Our site’s workouts are created specifically for adults.

      Reply
  33. Alexa  June 3, 2016

    Ok, but can you at least give me some helpful tips. I mean I work out really hard like an adult and I already have a two-pack.

    Reply
    • Gale Compton  June 4, 2016

      Alexa, Before starting any exercise program, be sure to discuss first with your parents and family doctor. They will likely help
      you decide what program is best for you. Thanks! 🙂

      Reply

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