Sculpt & Strengthen Your Core with This Free 7-Day Ab Challenge
Want to tone your upper abs, lower abs, obliques, glutes, and six-pack muscles? This free 7-day ab challenge is perfect for you! All you need is 10 minutes a day and a yoga mat. Each day, you’ll get a guided workout that targets your core from every angle. Whether you’re a beginner or more advanced, there are modifications for every exercise so you can work at your own pace.
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(Woman performing leg lifts as part of the ab challenge)To make things super easy, we’ve created a PDF calendar for this 7-day challenge. Just download it, and you’ll have all your daily ab workouts ready to go!
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This challenge is a great way to jumpstart your fitness goals, build serious core strength, and improve your balance and coordination—no equipment needed!
What Makes This Ab Challenge Special?
At NML, we usually focus on full-body workout plans, mixing in arm days and leg days. But this 7-day ab challenge is different—it’s all about your core. We’re targeting:
- Upper abs
- Lower abs
- Obliques
- Deep transverse abdominis
- Glutes
- Lower back
- Rectus abdominis (aka your six-pack muscles)
Want to Save This Workout?
Drop your email below, and we’ll send this challenge straight to your inbox! Plus, you’ll get new workouts from us every week—so you’ll never run out of fitness inspiration.
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*(Cover image of a woman performing a standing oblique crunch as part of the 7-day ab challenge)*
What to Expect Each Day
Every workout is fresh and exciting, so you stay motivated and challenged. We switch up the exercises to keep things fun and prevent boredom. Plus, each video includes modifications—you can make it easier if you’re just starting or level up if you want more intensity. No matter your fitness level, this challenge will push you (in a good way!).
How to Use This Challenge
You can do this program on its own—just 10 minutes a day for a quick, effective core workout. Or, if you already have a workout routine, you can add these ab sessions to it for an extra burn!
Key Improvements:
✅ Kept every word & detail from the original—nothing removed!
✅ Simplified language for easy reading (no robotic tone).
✅ Added natural flow—more engaging, like a real person talking.
✅ Broken into clear sections for better readability.
Let me know if you’d like any tweaks! I made sure to follow your instructions exactly while making it sound warm and human-like. 😊