7-Day Ab Challenge For Flatter Abs

If you’re powering through ab workouts, doing crunches in your spare time, sticking to a strict plan, and seeing absolutely ZERO results… Well, you’ve come to the right place.

Achieving perfectly defined abs may seem like a distant dream right now but don’t give up hope just yet!

7 day abs challenge for flatter abs

These exercises and fat burning tips are going to help you tone your abdominal muscles and burn away the belly fat that’s hiding them.

Okay, before jumping right into the 7-day abs challenge, we’re going to get stuck into what role your diet plays in getting tight, toned abs.

Ever heard the saying “abs are made in the kitchen”?

Telling you that all you need to do is workout is a lie. I don’t want you to waste your time, so here’s the truth.

Achieving flatter, more defined abs is a combination of both diet and exercise. It’s about balance, as is everything.

Making Abs In Your Kitchen.

Remove Refined And Processed Foods From Your Diet: Removing sugar, bread, flour, cakes, and all processed foods from your diet will help to remove the fat covering up your adbonimal muscles.

Adjust Your Portion Sizes: Adjust your daily portion sizes to decrease your caloric intake to promote fat loss.

Eat More Vegetables And Protein: Fill your plate with a higher amount of nutrient and fiber-rich vegetables to keep you feeling full, and lean protein to promote your muscle growth. You can’t define your abs without muscle growth!

Drink More Water: Give soda and fruit juice the flick. Instead, start drinking more water to keep your body hydrated and flushing unwanted waste from your body. Black coffee is a great addition to speed up your metabolism, take a look at – 8 Proven Benefits Of Coffee.

Use Intermittent Fasting: Intermittent fasting is a great way to promote fat burning and boost your metabolism. If you’re new to IF check out – A Beginners Guide To 16/8 Intermittent Fasting For Weight Loss.

Eat Single Ingredient Foods: Eat single ingredient foods to limit the amount of refined and processed foods you consume. Look for foods that don’t have an ingredient list.

Detox Your Body: Aid your body’s natural detox process by regularly doing a detox day.

We use all of the above techniques and more strategies in our BHL Fat Loss Program, which has helped people lose up to 20 pounds in just 28-days.

You can check out the BHL Fat Loss Program by clicking here.

7-Day Abs Challenge.

7 day abs challenge for flatter abs

Day 1, 3, 5:

On days 1, 3, and 5 you will be completing four core exercises in a circuit method.

Workout Overview: Complete 30-seconds of each exercise with a 10-second break in between. After completing all exercise (one circuit) rest for 60-seconds. Repeat the process until you have finished the circuit three times.

You will require 12 minutes to complete this workout.

#1. Elbow To Knee Crunch.

  • Lie flat on your back with your knees bent and your hands behind your head. This will be your starting position.
  • Move your right elbow and shoulder across your body while also moving your left knee in towards your left shoulder. Touch your knee using your elbow.
  • Go back to the starting position and repeat with the opposite elbow and knee.

#2. Mountain Climber.

  • Move into the push-up position. This is the starting position.
  • Keeping your back straight, move your knee toward your chest, then move it back to the starting position.
  • Repeat using the opposite knee.
  • Speed up the movement, alternating legs.

#3. Oblique Crunch.

  • Lie on your back and hold your legs bent in the air at a 90-degree angle, with your hands on the back of your head.
  • Move your left shoulder towards your right thigh until your upper part of your back is off the floor and your elbow is, or close to reaching your knee.
  • Lower yourself back down.
  • Repeat the process using the opposite shoulder and thigh.

#4. Plank.

  • Start in a prone position on the floor, using your toes and forearms to support your weight. Your arms are bent and in line with your shoulder.
  • Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
7 day abs challenge for flatter abs

Day 2, 6:

On days 2 and 6 you will be completing four core exercises in a circuit method.

Workout Overview: Complete 30-seconds of each exercise with a 10-second break in between. After completing all exercise (one circuit) rest for 60-seconds. Repeat the process until you have finished the circuit three times.

You will require 12 minutes to complete this workout.

#1. Scissor Kick.

  • Start by Lying down on your back with your arms extended to each side with your palms pushing against the floor.
  • Lift both legs up to roughly a 45-degree angle.
  • Then, lower one leg down as you lift the other leg up over your hips as if your legs are the open blades of a pair of scissors. Switch legs and repeat the scissor motion.

#2. Cocoon.

  • Start by Lying with your back against the ground and your arms extended straight behind your head.
  • Move your knees in towards your chest, lift your bum off the floor and lift your arms over your head to perform a crunch.
  • Return to the starting position and repeat the exercise.

#3. JackKnife Situp.

  • Start by Lying on your back with your arms extended straight behind your head and your legs straight.
  • Bend at the waist and raise your legs and arms to meet in a jackknife position above your midsection. 
  • Resturn to the starting position and repeat the process.

#4. Side Plank.

  • Start on your side with your feet together and one forearm directly below your shoulder.
  • Use your core to raise your hips until your body is in a straight line from head to toe.
  • Hold the position without letting your hips drop for half of the allotted time, then repeat on the other side.

Day 4 – Rest Day.

7 day abs challenge for flatter abs

Day 7:

On day 7 you will be completing 3 core exercises in a circuit method.

Workout Overview: Complete 60-seconds of each exercise with a 10-second break in between. After completing all exercise (one circuit) rest for 60-seconds. Repeat the process until you have finished the circuit three times.

You will require 11 minutes to complete this workout.

#1. Mountain Climber.

  • Move into the push-up position. This is the starting position.
  • Keeping your back straight, move your knee toward your chest, then move it back to the starting position.
  • Repeat using the opposite knee.
  • Speed up the movement, alternating legs.

#2. JackKnife Situp.

  • Start by Lying on your back with your arms extended straight behind your head and your legs straight.
  • Bend at the waist and raise your legs and arms to meet in a jackknife position above your midsection. 
  • Return to the starting position and repeat the process.

#3. Plank.

  • Start in a prone position on the floor, using your toes and forearms to support your weight. Your arms are bent and in line with your shoulder.
  • Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

Show us your results of the 7-Day Abs Challenge For Flatter Abs in the comments, or if you have any questions!

It’s time to get flatter abs! Go get started!

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