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7-day PGS Booty and Abs Challenge with Aeshia

Sculpt your glutes and core from every angle with this quick low impact workout.

Hey Sweat Sisters! Get ready to kickstart a powerful 7-day journey that’s all about strengthening and sculpting your core and glutes! If you’re looking to transform your physique and boost your confidence, this PGS Booty and Abs Challenge, led by PGS founder Aeshia, is the perfect way to do it.

With a thoughtful blend of effective exercises and uplifting motivation, you’re on the path to an active month ahead. So grab your mat or towel and join us for this low-impact, yet impactful workout that’ll awaken your glutes and abs. It’s all about focusing and squeezing those key muscle groups!

Remember to complement this challenge with a suitable warm-up routine and a well-balanced nutritional diet. As with any new exercise program, be sure to consult your physician before beginning. You in?! We thought so. Let’s get started, sis!


*Take 30-60 second breaks between rounds.

*Make sure to consult your physician before beginning any exercise or workout program. And don’t forget to stretch before and after your workouts.

Need direction? Check out this IG reel with demos below:


  • Lie on your back with your knees bent and feet flat on the ground.
  • Engage your core and exhale as you crunch toward your knees. 
  • Slowly return to the starting position.
  • Inhale and lift your hips into a glute bridge position, squeezing your glutes.
  • Slowly return to the starting position.
  • Keep movements controlled and avoid excessive arching.
  • Repeat for 40 seconds and the number of sets listed for the day.


  • Begin on all fours with hands under shoulders and knees under hips.
  • Straighten your right leg over your left foot.
  • Swing your right leg out in a diagonal motion to the right side.
  • Repeat the move for 40 seconds and return to the starting position.
  • Repeat the motion on the left side for 40 seconds and return to the starting position.
  • Engage your core and focus on the diagonal leg swing.
  • Exhale during the leg swing.


  • Start on the floor with your forearms and elbows directly under your shoulders.
  • Keep your body in a straight line from head to heels.
  • Engage your core muscles and hold the position.
  • Relax your neck and gaze at the floor.
  • Breathe steadily.
  • Aim for 40 seconds or longer as you build strength.


Are you ready to get started and need some music to keep you motivated? These 11 songs will help you power through your glute and abs workout!

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. 

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