Join The 7-Day Ab Challenge For Beginners. Within 7 days your abs will be toned and stronger than ever.
Whether you are just starting to work out for the first time, you got sidetracked from your workout routine and need to jump start it again, or you’re a new mom who is ready to get your pre-pregnancy abs back during postpartum recovery, this 7-Day Ab Challenge For Beginners will be a perfect way to get started.
I know it can be hard knowing which ab exercises to start with, how many reps and sets you should do and knowing if your hard effort will actually pay off. So that’s why I created this simple-to-follow, no-need-to-count 7 day workout challenge.
By the time you are done with this 7-Day Ab Challenge, you’ll have more confidence in your abs and in yourself, thus giving you the momentum to keep on working towards your fitness goals.
The key is commitment. Can you commit to 7 minutes a day for 7 days? I think you can. I have confidence in you. So let’s get started.
What You Need For The 7-Day Ab Challenge For Beginners
Follow these 3 steps to get started with this challenge:
Step 1 is to download the 7-Day Ab Challenge For Beginners printable.
Step 2 is finding a comfortable spot in your home where you can get down on the floor to perform these ab exercises. I recommend having a soft mat, such as a yoga mat. However, if you don’t have one, you can just lie down on a carpeted area.
Step 3…get ready to sweat because that’s what happens when you work out and burn some calories.
Bonus step: get your phone and calendar set for 30 seconds because each interval lasts for that length of time. Or you can follow along with my workout video below.
What’s The Best Weekly Workout Plan?
One that you’ll actually do and complete in its entirety.
And I believe finding the right workout plan that is perfectly challenging you: not too hard and not too easy.
So if you are a beginner, I know this beginner ab challenge will be a great starting point.
What You Need To Know Before You Start The Ab Challenge
Here’s what you need to know about this 7-Day Ab Challenge For Beginners:
1. It is a challenge that lasts 7 days, so you need to challenge yourself to commit to 7 days of working out (this is just for your abs by the way.)
2. Each day you will be doing 7 minutes of ab exercises.
3. There are 7 ab exercises in this challenge.
4. You will be doing each exercise for 30 seconds and then repeating the entire set a second time.
5. Each day you will be doing the same 7 exercises for the same amount of time
6. In order to challenge yourself and progress each move, you have to focus on increasing the intensity of each movement, increasing the ROM and increasing the speed in which you do each repetition (thus you will achieve more repetitions in a 30 second time frame).
Is This Ab Workout Safe For Pregnancy Or Postpartum Moms?
This 7-Day Ab Challenge for Beginners is a workout that is not suitable for women who are pregnant. However, it is safe for women who are postpartum and were cleared by their doctor to begin exercise.
Please note: I do NOT recommend this 7-Day Ab Challenge For Beginners as the first ab workout to do postpartum immediately after being cleared from the doctor to begin exercise.
First, I recommend mastering this ab exercise. And then I recommend following the 30-Day Postpartum Ab Workout Challenge before this ab challenge.
So if you are ready to get started, let’s learn which ab exercises are included in the 7-Day Ab Challenge for Beginners.
1. One Leg Drop
Lie on your back with both legs straight out in front of you. Maintain a flat back throughout the entire motion by contracting your inner abdominal muscles. Lift both legs straight up into the air with knees straight.
Then slowly lower your R leg down while maintaining a flat back. Go down as far as your body can tolerate without losing your form. Then slowly lift the R leg back up so both of your feet are pointed towards the ceiling. Repeat on the Left leg and continue to alternate legs.
Watch the video on how to do a One Leg Drop here. (This is a double leg drop, and we are doing a single leg drop. So just do this exercise with one leg at a time.)
2. Russian Twists
Sit down on the floor with your knees bent. Lift your feet off the ground and maintain them about 2-6 inches off the ground throughout the entire exercise.
Clasp your hands together (or you can hold a medicine ball or a single dumbbell) and alternate moving your hands from the right side of your body to the left side of your body as you twist your spine and upper torso in the same direction as your arms.
3. Reach Through Crunch
Start by lying on your back with your knees bent and feet on the ground. Separate your knees to allow your hands to reach between your legs.
Perform a crunch motion with your arms straight out in front of you. Reach your hands between your knees with each crunching movement.
4. Right Side Plank
Lie on your Right side with your heels on top of one another. Position your elbow under your body so your shoulder is directly above your elbow.
Gradually lift your hips off the ground as you support your weight through your bent elbow and stacked feet. Place your upper arm along the side of your body.
Maintain a tight core as you hold that position, keeping your spine in a straight line from the top of your head down to your feet.
5. Left Side Plank
Lie on your Left side with your heels on top of one another. Position your elbow under your body so your shoulder is directly above your elbow.
Gradually lift your hips off the ground as you support your weight through your bent elbow and stacked feet. Place your upper arm along the side of your body.
Maintain a tight core as you hold that position, keeping your spine in a straight line from the top of your head down to your feet.
Related: The Best Beginner Core Exercise For Moms
6. Push-Up Position Leg Lift
Start by getting in the push-up position with hands positioned under your shoulders and elbows extended.
With back stabilized, spine aligned straight and maintaining a tight core, lift your R leg into the air. Keep your knees straight throughout the entire exercise.
Return to starting position and repeat with the L leg. Continue to alternate legs while holding your back in alignment.
Watch the video on how to do the Push-Up Position Leg Left here (skip to the 6 minute mark).
7. Bicycle
Starting by performing abdominal bracing and maintain that throughout the exercise. Lift both legs slightly off the ground with knees bent.
Next, bring the Right knee to the chest and then switch positions so the Left knee comes to the chest while the Right leg is lowered to starting position (with feet never touching the floor). Keep alternating back and forth like riding a bike.
Beginner 7-Day Ab Challenge Recap
Here’s the recap:
- Length: 7-Minutes
- Equipment: none (optional yoga mat)
- Format: Timed 30 second intervals
- Focus Area: Abs, Obliques
- Pregnancy-Friendly? No.
- Postpartum-Friendly: Yes, but not as your first postpartum workout. Do the 30-Day Postpartum Ab Challenge First before doing this 7-Day Ab Challenge for Beginners.
Now that you learned how to do each exercise in this 7-Day Ab Challenge For Beginners, I want you to share your daily workouts with me by tagging @livecorestrong on social.
I can’t wait to cheer you on as you complete each day of the challenge!
Want more 7 day challenges? Be sure to sign up for my newsletter to get announcements for the next two challenges: 7 Day Strong Arm Challenge and 7 Day Lean Legs Challenge.
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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