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7-Day Ab Challenge (No Equipment) 

By: Lindsey Bomgren, CPT | July 5, 2023

Strengthen and sculpt the upper abs, lower abs, obliques, glutes and six-pack muscles with this free 7-day ab challenge. All you need is 10 minutes a day and a yoga mat. Seven days of guided ab workouts to target the core from all angles. Beginner and advanced modifications are provided for each workout.

Image of ab exercises collage as part of ab challenge workout
Jump To Challenge
Woman performing leg lifts as part of ab challenge

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 7-day ab challenge so you can easily access your daily ab workouts.
Download Plan

Jumpstart your fitness goals, build deep core strength and improve balance and coordination with this no equipment workout challenge.

This ab challenge is the first of its kind here at NML. Normally our workout plans are comprehensive full body programs, alternating full body workouts with arm days and leg days.

This 7-day ab challenge hones in on the muscles in the core: targeting the upper abs, lower abs, obliques, deep transverse abdominis, glutes, lower back and rectus abdominis (six-pack muscles).

Cover image of woman performing a standing oblique crunch as part of 7 day ab challenge

New workouts every day are designed to keep you challenged and motivated. Each daily workout challenges the ab muscles in a unique way to prevent overtraining or workout boredom. Options to modify or increase the intensity are offered in each video – keeping you motivated and challenged throughout the week no matter what your current fitness level is.

Complete this program on its own as a quick and effective workout plan in just 10 minutes a day. Or add the daily ab workouts on to your existing weekly workout plan.

Ab Challenge Details

1. Gym Equipment Needed:

No Equipment Needed. This bodyweight program requires no additional equipment. You may want a yoga mat (discount code: NourishMoveLove) or cushion for exercises performed from your back.

2. Time Requirement: 

Workouts are 10 minutes per day, 7 days per week. Option to add rest days as needed.

3. Fitness Level:

Beginner to advanced.  Modifications are offered for all fitness levels in the daily workout videos.

4. Cost:

FREE! No sign up needed.

workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
Calendar PDF of 7 day ab challenge with clickable links

How To Download and Use This Workout Plan

  1. Download the Ab Challenge Workout Program PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full video on Youtube. Or scroll down to find the daily workouts linked below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 7-Day Ab Challenge.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
image of woman lying on her back performing crunches as part of ab challenge

Find This Workout Plan On Youtube

youtube icon Youtube Playlist

7-Day Ab Challenge

Day 1: 10-Minute No Equipment Abs

Day 2: 10-Minute Standing Abs

Day 3: 10-Minute Pilates Abs

Day 4: 10-Minute Functional Abs

Day 5: 10-Minute No Repeat Abs (All Standing)

Day 6: 10-Minute Barre Abs

Day 7: 10-Minute Ab Supersets

5 No Equipment Ab Exercises for Beginners!
5 No Equipment Ab Exercises for Beginners!
A 7-Day Ab Challenge for Flat Abs!
A 7-Day Ab Challenge for Flat Abs!
This Daily Abs Workout Will Sculpt Your Core and Relieve Pain!
This Daily Abs Workout Will Sculpt Your Core and Relieve Pain!
7-Day Ab Challenge for Flat Abs (Free Workout Plan)!
7-Day Ab Challenge for Flat Abs (Free Workout Plan)!
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Ab Workouts

More Ab Workouts

Optional: Pair This Ab Challenge With A Workout Plan

This 7-day core challenge is a great way to jumpstart your fitness goals and build consistent workout habits. If you’re ready to move forward, we recommend you start with one of our guided programs. Repeat each program 2-3 times before moving on to the next program. This allows you to challenge yourself to pick up heavier weights, perform the moves with better form, and measure progress.

  1. Strong 20 is a functional strength training program designed to help you build strength for the demands of everyday life.
  2. Stronger 25 is the progression of the Strong 20 program, adding more complex movements, core training and balance work in to each workout.
  3. SplitStrong 35 is a strength-focused split training workout routine. SplitStrong is designed to build a solid base of foundational strength.
  4. HIITStrong 35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
  5. Zero 30 is a no equipment full body, body weight workout program designed to be done ANYWHERE.

More FREE Workout Programs

Ab Challenge FAQs

What Is The Most Effective Ab Challenge?

The most effective ab challenge will include some form of progressive overload. Either you perform more reps, add resistance, or perform more difficult exercises as the challenge progresses. Strengthening your core is similar to strength training any other muscle group – it requires repetition to reach muscle fatigue.

Do Ab Challenges Work?

While you might not see a defined six-pack immediately following a 7 day ab challenge, you will increase core strength and establish exercise as a daily habit during the course of this challenge. For best results, repeat the program 2-3 times.

Is 10 Minutes of Abs Enough?

10 minutes is the ideal amount of time for an ab workout, especially if it includes intense exercises. Short workouts are easier to fit into busy schedules, and allow you to focus on performing each move with good form. Additionally, 10 minute workouts are perfect for adding on to other strength workouts.

What Are The Best Ab Exercises?

There are many ways to challenge your core muscles without using any equipment. Popular examples include plank position variations (side plank, forearm plank, high plank), mountain climbers, Russian twists, and alternating toe touches.

Can I Do Ab Workouts While Pregnant/Postpartum?

This ab challenge is not designed for pregnancy or immediately postpartum. Instead, try out one of these Pregnancy Safe Ab Exercises, or this Postpartum Diastasis Recti Workout Plan.

Pin this Free Workout Program: 7-Day Ab Challenge

YouTube Ab Challenge - 7 day workout plan pin for pinterest

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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More from 7 Day Workout Plans
5 No Equipment Ab Exercises for Beginners! A 7-Day Ab Challenge for Flat Abs! This Daily Abs Workout Will Sculpt Your Core and Relieve Pain! 7-Day Ab Challenge for Flat Abs (Free Workout Plan)!