Week One: 21 Day Ab Challenge

As I mentioned before, we are taking a three pronged approached to the ab challenge, diet, strength, and cardio. In order to tone up the abs and get a strong core you’ll need a balanced attack. Please consult your physician before beginning any exercise program.

Fit Tip: Keep a food diary so you can track what you are eating. This isn’t to be legalistic it is to help you make good choices!

Idea: Take a picture/ measurements before you get started. You’ll want to see your progress in three weeks! 

This is the basic program. Feel free to modify it to fit your goals/ fitness level.


  • Day 1: 10 minutes cardio, 20 minutes focused strength training.
  • Day 2: 30 minutes cardio
  • Day 3: 10 minutes cardio, 20 minutes focused strength training.
  • Day 4: 30 minutes cardio
  • DAy 5: 10 minutes cardio, 20 minutes focused strength training
  • Day 6: 35 minutes cardio
  • Day 7: Rest


  • Drink water and cut out the sugary high calorie beverages.
  • Reduce your calorie intake by about 500 calories a day. Losing fat is a big part of toning abs, so reduce calories if necessary.
  • Eat lean, naturally low fat foods. Your body needs fat, but that doesn’t mean it’s time to make the donuts. Focus on eating fruits, vegetables, lean meats (like chicken and fish), and whole grains.
  • Avoid processed high fat foods that are high in calories, sugar, and fat.


If you are not sure how to do a certain exercise I’ve found youtube.com to be a great search engine for exercise technique. Remember if you can only make it through these exercises one time or can’t do all the reps, that’s okay. Doing something is better than not doing anything at all!

standing abs

Cardio Options

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