7 Day Ab Challenge

In this week's challenge you must Follow the instructions given for each day! 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.

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

1. Flutter Kicks


2. Reaching Oblique Crunch


3. Side Plank Raises (right)


4. Russian Twist


5. Toe Touch Crunches


6. Leg Pulls (down)


7. Leg Pulls (up)


8. Top Taps


9. Knee Tucks


10. Side Plank Raises (left)

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 – 1 minute

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

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.

Rest – 10 seconds

Rest – 30 seconds

No Rest

Reveal Your Abs with these Healthy Eating Tips:

• 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!)


• Eat smaller portions. This will help you keep your daily calorie count lower.


• 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.


• Increase protein intake. Protein will tone your muscles and increase fat burn!


• Avoid sodas (diet included). Even diet soda can cause you to crave more sugary, processed foods.


• 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.


• Never skip breakfast! Making healthy choices in the morning will help you continue making healthy choices all day long.


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

Suggested Reading:

5 Benefits of Abdominal Strength & Endurance - Learn more here.

The real-world benefits of strengthening your core - Learn more here.