Get ‘6 Pack’ Abs In 22 Days With This Home Workout

You don’t need the gym to get abs, in fact, you can get just as good results at home as there are many effective exercises and techniques that don’t require fancy equipment. Your bodyweight is entirely sufficient for challenging your core muscles and Jeff Cavaliere (Athlean X) M.S.P.T, CSCS is a must-have resource when it comes to finding the best way to train for maximum gains.

So he posted a video recently that has no doubt attracted lots of fitness-lovers or anyone else looking to build a more impressive midsection. 

To start off the video, Cavaliere explained that someone carrying a lot of body fat obviously won’t have as noticeable a six-pack in 22 days. However, he did mention that it’s possible to have visible abs even with a higher body fat percentage up into the mid-teens (e.g. 14%, 15% body fat).

He acknowledged how important nutrition is for losing fat and then went on to explain how we need to focus on changing our habits, of which our current situation is conducive for allowing us to do so…

“Right now we find in ourselves in a situation where changing our habits is something we’re being forced to do because the world around us is forcing us to change our habits.” 

It’s a well-known belief that if we do something for 22 days, it becomes a habit. But… being able to stick with a workout program this many days isn’t quite as simple for many people. At the same time though, when Jeff Cavaliere lays out a plan to get results in just a few weeks, well… we’re blessed in that regard.

So, make sure to save this routine so that you can follow it every day for the next three weeks. 

All you need for this workout is your own bodyweight and nothing else. Don’t worry if you’re a beginner either as Cavaliere showed ab exercises for every experience level.

The Workout…

This workout involves a method called extinction training which consists of doing an ab exercise for a certain number of reps or time but you’ll take small rest breaks within a set. 

For example, you’ll do 5 reps for the first exercise in the workout, then you’ll rest 10 seconds, do another 5 reps, and so on until you can’t complete all 5 reps. At this point, you’ll move on to the next exercise. If you can’t make it through the first round that’s OK. This allows you to keep improving until you get better at the exercise and even the most advanced will tire out eventually.

Here are the exercises in order but you’ll have to watch the video to see how each one is performed. We provided the time stamp for each exercise as well. Make sure to do this workout every day for 22 days to get the best results possible. 

Each exercise focuses on something different which is also specified in the video. 

Exercise #1: “W” raise x 5 (as many rounds as possible)

• See 2:23 for exercise

Exercise #2: Black widow knee slides x 45 seconds (as many rounds as possible)

• See 2:57 for exercise

Exercise #3: Butterfly sit-ups x 10 (as many rounds as possible)

• See 3:35 for exercise

Exercise #4: Seated corkscrew x 45 seconds (as many rounds as possible)

• See 3:57 for exercise

Exercise #5: Levitation crunches x 10 (as many rounds as possible)

• See 4:45 for exercise

Exercise #6: Sit-up elbow thrusts x 5 each direction (as many rounds as possible)

• See 5:22 for exercise

Cavaliere explained that consistency is key to not only getting results but also for making lasting lifestyle changes/habits. Don’t just try, but make it an effort to complete this 22-day workout and you’ll absolutely see some changes!

Here’s the full video…

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