7-Day Whittle-My-Waist Challenge

Slim, tone, and tighten your waist for a sexy, hourglass figure.

You’ve had a flat belly all of your life, but recently you’ve noticed weight starting to accumulate around your waistline. Does this sound familiar? Don’t worry; there’s nothing wrong with you. As we age, our metabolism slows down, and hormone levels change, causing us to store more belly fat. Luckily, there are things we can do to keep this from happening! This 7-day waist challenge will help you slim down and re-shape your midsection for good.

While this week-long challenge will help you burn calories, it is also essential to follow a healthy eating plan. If you don’t know where to start, try the 21-Day Flat Belly Meal Plan.

This challenge is special because it doesn’t just focus on building your core muscles. As you will see, each day’s workout combines a core workout with a fat-melting cardio or High-Intensity Interval Training (HIIT) element. This combination enables you to not only tone and tighten your abdominal muscles, but it will also help you shed the fat that lies above them! In total, performing these two workouts each day will take about 30 minutes. 

7-Day Whittle-My-Waist Challenge

What you need: an interval timer / a yoga mat or towel / a step or chair / a treadmill or open space / an exercise ball / a jump rope / 1-2 sets of  dumbbells of varying weight (3-10 lbs.) / 1-2 kettlebells of varying weight (8-15 lbs.)

What to do: Perform the workouts designated for each day. We’ve specified the number of rounds you are to complete for some of the routines. If there is no specification, simply follow the instructions given in the original post. You will find instructional videos in each post, as well.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7


You can make awesome progress in a week if you remain consistent. For best results, perform this challenge at least 4-6 weeks in a row. After the first week, you can choose one day per week as your rest day. If the workouts begin to feel too easy, you can always increase the duration accordingly!

In order to speed up your weight loss even further, check out these Top 10 Weight Loss Tips for Women.

Remember to follow us on Facebook, Pinterest, and Instagram to be the first to know about our newest ab workouts and challenges!

This post may include affiliate links.

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She’s a Florida girl, currently living in Colorado. Some of her favorite hobbies include hiking, snowboarding, and hanging out at the beach, although weight lifting is her greatest passion. Erin believes that sustainability is the single most important factor to a successful fitness routine. She says, “If you can find a form of exercise that you truly enjoy, there will never be a fitness goal that you can’t achieve!"

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