20 minute Waist Whittler Cardio Pilates Workout | 7 Day Ab Challenge (do this video every day)

By | Health & Fitness

I want you to join me for the #7DayAbChallenge. In less than 30 minutes a day, we will be building our ab muscles, melting belly fat, and getting stronger!!


Purpose: To build and reveal your abs in 7 days!
Begins: Monday May 4, 2020
Ends: Sunday May 10, 2020
Length: 7 days
Daily commitment: 20-30 min

How it works:
Day 0: Save the challenge graphic and upload it to Instagram or TikTok and let everyone know you’re doing this! Make sure to hashtag #7DayAbChallenge and tag @blogilates.
Day 0: Take a before picture or video of you abs.
Day 1-7: Complete the workouts listed for the day. You can even film yourself doing these and have a cool progress video that you can upload to Instagram, TikTok, or YouTube at the end of the week!
Day 1-7: Make sure to drink at least 64 oz of water a day for all 7 days.
Day 1-7: Make sure to reduce your intake of refined/processed carbs (bread, crackers, cereal, pastries etc.) and replace with whole vegetables and fruits for 7 days.
End of Day 7: Take an after picture or video of your abs and upload the results to Instagram, TikTok, or YouTube! Make sure to include the #7DayAbChallenge hashtag and tag @blogilates so other users can find the challenge!


1. Jump squats
2. Hip twists
3. Plank jacks
4. Double leg lifts
5. Plank jack pikes
6. Star abs
7. Flutters

We'll do each move for 45 seconds, with a 15 second break between. Let's do this!!!

Download the full challenge graphic:

Day 1:
Waist Whittler Cardio Pilates (20 min)
Day 2:
Waist Whittler Cardio Pilates (20 min)
Day 3:
Waist Whittler Cardio Pilates (20 min)
Day 4:
Waist Whittler Cardio Pilates (20 min)
Beautiful Ab Sculpt (10 min)
Day 5:
Waist Whittler Cardio Pilates (20 min)
Beautiful Ab Sculpt (10 min)
Day 6:
Waist Whittler Cardio Pilates (20 min)
Beautiful Ab Sculpt (10 min)
Day 7:
Waist Whittler Cardio Pilates (20 min)
Beautiful Ab Sculpt (10 min)

Here is where I get all of my music! Epidemic Sound:

My outfit & yoga mat are from:


Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey's unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She's also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey's channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!


Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates' and oGorgeous Inc.'s negligence.

About the Author

  • 🌚just🐰tea🌝 says:

    I’m in!!! Just got the calendar, I’m so excited for this month!!! 💕

  • Orange Flowers says:

    I’m in ! Hopefully, my period doesn’t show up during these 7 days 😞

  • Be Home Fit says:

    This is new to me, will definitely attempt and record it! Thanks for the inspiration!

  • Ellen Sheehan says:

    Hey Casey, loving the May calendar so far and I am in!! Just wondering if you could upload the phone wallpaper that matches the May 2020 calendar, I love it when my phone matches my calendar but the May wallpaper in your blog post at the start of the year doesn’t match the calendar 🙁

  • Yonah Li says:

    I’m ready for this!! Been waiting to start this challenge for the past few days. WHO ELSE IS DOING THE CHALLENGE?!!

  • ishvi aggarwal says:

    Cassy has worked so damn hard on herself and she just looks so gorgeous!!

  • WeroNika says:

    I’m in because I need transformation during quarantine🤪

  • Valery S says:

    Wow for the first time we r doing all the rounds together, usually she is cheating us by saying “and guys this was ur round one, make sure to do it three more times ” 😂😂😂😂

  • Eleanor Johnson says:

    As soon as I saw “20 minute”: “ʏᴇᴇEEEsssSSSSSSsss ʏᴇEEsYʏEᴇs ʏʏᴇᴇᴇᴀᴀᴀeeeᴇᴇᴀᴀᴀᴀᴀAAAAAAAssSSSSSSSSS!!!”

  • elia1789 says:

    I really hope you make a standing abs routine 😘😘😘

  • H. D. says:

    I am so ready for this count me in 🙋🏼‍♀️ my abs already hurt watching you doing the workout 😂

  • Chipo Mataranyika says:

    I’m in 😅I even got my friends to get in on this with me

  • CrystalLivesLife says:

    Ohhh I’m excited!! The last waist whittler workout I did from Cassey made my obliques sore for the next week😂😂

  • GigglingFairy says:

    Every time she says “breathe!” I hear “three!” and I look to the screen and there are 20 left and I’m like aaarrrrghh

  • Saumya Mishra says:

    I am in. Starting from Monday, tomorrow. But Cassey, I have to tell you, your body is goals. You look so happy and gorgeous ❤️❤️❤️❤️

  • Assia says:

    Who is doing it while fasting?
    Btw, Happy Ramadan 🙂

  • Mia Thornhill says:

    Edit; Me realizing we have to do it again… Welp!! WE CAN DO IT!!

  • Kristal Borres says:

    Just done.. and I feel like I’m going to die every time I heard last ten seconds.. I feel like my body is going to die.. I swear.. but I’ll keep going

  • Neha Pal says:

    To be honest i love it when you do it with us.. and whenever you’re like do it 3 more times i usually skip that 😂

  • Bhamini Lakshminarayan says:

    Thank you so much for including the modifications, Cassey. I love how you always make workouts accessible and fun for every level. It’s pretty late tonight but tomorrow, I’m in!

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