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