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Whitley’s 7-Day Strong Core Challenge

Meet Whitley La Bom, also known as Fit Mama Whit, a passionate personal trainer specializing in women’s fitness. With her unwavering dedication and expertise, she has become a guiding light for women seeking to transform their bodies and lead healthier lives. Whitley’s journey towards fitness began in her formative years, ignited by her love for competitive sports like soccer and volleyball. However, after becoming a mother, her drive to regain her athleticism and lead a healthy lifestyle for her family took hold.

In her latest collab with PRETTY GIRLS SWEAT, Whitley presents a no-equipment 7-Day Strong Core Challenge that promises to unleash your inner strength and sculpt powerful abs.

Brace yourself for a week-long adventure that will redefine your core strength, boost your confidence, and empower you in every aspect of your life.

“Every day is an opportunity to move your body, even if it’s just walking. What you do today lays the foundation for your future health. So get up, get at it, and let’s sweat!”



*Take breaks where necessary.

*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 these demos of each move.



The reverse lunge with high knees exercise is a dynamic and challenging movement that targets multiple muscle groups while improving balance, stability, and cardiovascular endurance.

To perform this exercise:

  1. Start by standing tall with your feet hip-width apart.
  2. Step backward with your right foot, lowering your body into a reverse lunge position.
  3. Ensure your front knee is directly above your ankle and your back knee hovers above the ground.
  4. Keep your torso upright and engage your core for stability.
  5. As you push through your front heel to return to the starting position, explosively drive your right knee up towards your chest while balancing on your left leg. Maintain a strong core and bring your knee as high as possible to reach the hip level or higher. 
  6. Complete two high knees and return to starting position.
  7. Repeat eight times on each side.

Throughout the exercise, focus on maintaining proper form, lifting your chest, and engaging your glutes, quadriceps, hamstrings, and core muscles. Combining the reverse lunge and high knees adds intensity and challenges your balance and coordination.



The window washers exercise is a fantastic core workout that targets the oblique muscles, engages the oblique muscles, improves core stability, and enhances spinal mobility. Here’s how to perform it:

  1. Lie on your back with your legs bent at a 90-degree angle, 
  2. Knees stacked over your hips. Place your feet together.
  3. Inhale deeply and engage your core muscles to stabilize your torso.
  4. Exhale as you lower both legs to the right side, aiming to bring them as close to the ground as possible without touching it. Maintain control throughout the movement.
  5. Inhale again and use your core strength to return your legs to the starting position, returning them to the 90-degree angle.
  6. Repeat the movement, this time lowering your legs to the left side. Exhale as you lower, and inhale as you return to the starting position.
  7. Continue alternating sides, performing eight repetitions in each direction or as many as you feel comfortable while maintaining proper form.

Throughout the exercise, focus on keeping your core engaged, maintaining a neutral spine, and controlling the movement with your abdominal muscles. Be mindful of any strain or discomfort in your lower back, and if needed, reduce the range of motion until you can perform the exercise comfortably and safely.



The low plank exercise, also known as the forearm plank, is a powerful core-strengthening exercise that targets the abdominal muscles, back muscles, and stabilizing muscles throughout the body. Here’s how to perform it correctly:

  1. Begin by positioning yourself face-down on the floor or exercise mat. Place your forearms on the ground with your elbows aligned directly under your shoulders. Your forearms should be parallel to each other and shoulder-width apart.
  2. Extend your legs behind you, balancing on your toes. Ensure that your body forms a straight line from your head to your heels, maintaining a neutral spine.
  3. Engage your core muscles by drawing your belly button in towards your spine. This will help stabilize your torso and protect your lower back.
  4. Hold the low plank position, maintaining the straight alignment of your body, without allowing your hips to sag or rise too high. Keep your neck in line with your spine by looking down at the floor a few inches in front of you.
  5. Breathe steadily and hold the position for the desired duration. Beginners may start with 40 seconds and gradually increase the time as their core strength improves.
  6. To exit the low plank, carefully lower your knees to the ground and rest in a kneeling position.

Incorporating the low plank exercise into your regular workout routine can help build core strength, improve posture, and enhance overall stability. 


Get ready to strengthen your core and power through your workout with our Strong Core Workout playlist! From pulsating beats to energizing lyrics, this playlist keeps you in the zone and maximizes your core 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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