7- Day Summer Abs Challenge

Discover the secrets to uncovering toned & defined abs in time for Summer!

One of the truest phrases in the fitness world is, “If it doesn’t challenge you, it won’t change you.” We took that to heart when we created this 7-day Summer abs challenge! It’s not going to be easy, but it will definitely be worth it. 

For the next 7 days you will be asked to perform specifically designed workouts that will target your midsection from every angle. You see, your core is made up of multiple layers of muscle that all must be trained equally. It takes a lot more than crunches to create toned and defined abs, and we’ve got you covered! If you want strong and sexy abs, this challenge will help you achieve them!

7- Day Summer Abs Challenge

Want Even Greater Results?

Before we get started on the challenge, we want to share a few bonus tips for success. There are several additional ways to uncover those muscles and get gorgeous-looking abs that have nothing to do with exercise. A proper diet is just as important as a consistent workout routine:

1. Drink water throughout the day and always have some on hand when doing this challenge. Staying hydrated is crucial to success.

2. Eat smaller portions to help decrease overall caloric intake.

3. Eliminate refined sugar and grains. Instead, eat whole foods that don’t have added sugar.

4. Avoid sodas – diet included. Instead, try these healthy beverage options.

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 smaller portions throughout the day. Try these incredibly simple breakfast options.

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

7-Day Summer Abs Challenge

7- Day Summer Abs Challenge

Let’s get to the nitty gritty! Before you begin, you’ll need to make sure that you have a yoga mat, determination, and an agreement with yourself to see this challenge through for the entire 7 days. Some of the workouts in this ab challenge will require either a workout partner or an interval timer to track your time. Below you will find video demonstrations for each workout to ensure that you’re using proper form for each move.

Remember, you can split your workout if necessary. Just be sure to complete the entire workout by the end of the day! You’ve got this!

Day 1

Move from one exercise to the next with little to no rest. Complete 1 Circuit for 200 total reps.

  • 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

Day 2

8 Minute ABS, Level One

Be sure to watch the video first so that you know how to do each exercise before beginning.

  • 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

Day 3

Perform two interval circuits. 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. 

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
  • Scissors – 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
  • Bicycle Crunch – 20 seconds
  • Rest – 10 seconds
  • 4 Time Abs – 20 seconds
  • Rest – 10 seconds
  • 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. Rest for up to 60 seconds between rounds.

  • Flutter Kicks – 30 reps (15 each side)
  • Side V-ups – 20 reps (10 each side)
  • Push Through – 30 reps

Day 6

8 Minute ABS, Level One

Be sure to watch the video first so that you know how to do each exercise before beginning.

  • 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

Day 7

Complete 5 circuits. Move from one exercise to the next with little to no rest. Rest for up to 60 seconds between rounds.

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

Demonstration Videos:

Bicycle Crunch

Reverse Crunches

Mason Twist

Leg Lifts

Push Through

8 minute abs, level 1

Mountain Climbers


Knee In & Out


Toe Touch

4 Time Abs

Prone Plank

Flutter Kicks

Side V-Ups

Side Plank

Burpees Off to the Side

What did you think of this Summer abs challenge? Did you make it through? Be sure to like our Facebook page, follow us on Pinterest, and subscribe to our newsletter to be the first to try out new workouts and view our latest fitness resources.

This post may include affiliate links.

Gale Compton

Gale co-founded SkinnyMs. with a goal to provide women with delicious recipes, fitness routines, and ways to reach their ideal weight. Gale has been featured on the Today Show in which she won a cook off for the best Lasagna. Be sure to search for her winning recipe, Skinny Lasagna Rolls.

Guided by her firm belief in healthy eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run with her dog Maggie and has completed numerous half-marathons.

More by Gale


  1. 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?

  2. 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! 🙂

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

  5. 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!!

    1. 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. 🙂

  6. 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!


    1. 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!!! 🙂

  7. 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

  8. 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

  9. 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

  10. 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

    1. 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. 🙂

  11. 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. 🙁

    1. 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 –

  12. 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!

  13. 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!

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

  14. 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?

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

  15. 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?

  16. 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?

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

  18. 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?

  19. 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.

  20. 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.

    1. 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! 🙂

  21. Starting this challenge today! I could really use a workout that’ll tone my body! Can’t wait for results!

  22. This had been my go to ab workout back when I was regularly working out. I had the page bookmarked and recently started going back to the gym so came back to this page and saw it had been updated in 2020. 🙁 Is there any way to find the original ab worked posted in 2014??? I remember it gave me a core burn like nothing else!

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