7 days to Whittle my waist Challenge
Slim, tone, and tighten your waist for a sexy, hourglass figure.
You’ve had a flat belly all of your life, but recently you’ve noticed weight starting to accumulate around your waistline. Does this sound familiar? Don’t worry; there’s nothing wrong with you. As we age, our metabolism slows down, and hormone levels change, causing us to store more belly fat. Luckily, there are things we can do to keep this from happening! This 7-day waist challenge will help you slim down and re-shape your midsection for good.
While this week-long challenge will help you burn calories, it is also essential to follow a healthy eating plan
This challenge is special because it doesn’t just focus on building your core muscles. As you will see, each day’s workout combines a core workout with a fat-melting cardio or High-Intensity Interval Training (HIIT) element. This combination enables you to not only tone and tighten your abdominal muscles, but it will also help you shed the fat that lies above them! In total, performing these two workouts each day will take about 30 minutes.
Here are additional tips to help you get the most out of your 7-day “Whittle-My-Waist” challenge:
1. Engage Your Core Constantly
While doing each exercise, be mindful to pull your belly button towards your spine, engaging your core muscles. This helps activate the deep abdominal muscles (transverse abdominis) for a more effective workout.
2. Focus on Form
Quality over quantity. It’s better to perform fewer reps with proper form than to rush through the exercises with poor form. Proper technique will help prevent injury and ensure you’re targeting the right muscles.
To create a 7-day “Whittle My Waist” challenge, the focus will be on exercises that target your core, along with some cardio to help burn fat. Here’s a simple plan:
Day 1: Core Burn
Warm-up: 5 minutes of jumping jacks
Plank: 3 sets of 30 seconds
Russian Twists: 3 sets of 20 reps (each side)
Bicycle Crunches: 3 sets of 20 reps
Cool-down: 5 minutes of stretching
Day 2: Cardio & Core
Warm-up: 5 minutes of high knees
Mountain Climbers: 3 sets of 30 seconds
Side Plank (each side): 3 sets of 20 seconds
Burpees: 3 sets of 15
Cool-down: 5 minutes of stretching
Day 3: Core & Lower Body
Warm-up: 5 minutes of jump rope or jogging in place
Leg Raises: 3 sets of 15 reps
Reverse Crunches: 3 sets of 15 reps
Glute Bridges: 3 sets of 20 reps
Cool-down: 5 minutes of stretching
Day 4: Cardio HIIT
Warm-up: 5 minutes of marching or running in place
30 seconds each (repeat 3 times):
Jumping jacks
Skater hops
Mountain climbers
Squat jumps
Cool-down: 5 minutes of stretching
Day 5: Core Isolation
Warm-up: 5 minutes of jump rope or brisk walk
V-ups: 3 sets of 12 reps
Heel Touches: 3 sets of 20 reps
Plank with Shoulder Tap: 3 sets of 20 taps
Cool-down: 5 minutes of stretching
Day 6: Active Rest
Light activity like a 30-minute walk or yoga for mobility and flexibility
Day 7: Full Body & Core Focus.
Warm-up: 5 minutes of dynamic stretching
Squats: 3 sets of 15 reps
Plank Jacks: 3 sets of 30 seconds
Bicycle Crunches: 3 sets of 25 reps
Cool-down: 5 minutes of stretching
