Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Core

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

Fitness Expert shares a workout for improving your ab development in less than a month!

Matthew Magnante

Written by Matthew Magnante

Last Updated onApril 8, 2020

Abs

Abs - Image via @ATHLEAN-X™ Youtube

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).

6 Pack Abs

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…

Frequently Asked Questions (FAQs)

Can you build muscular abs without training equipment?

Absolutely! You can build a very impressive set of abs using only your bodyweight. The reason being is there are so many different exercises and techniques that you can use to make your workouts more challenging and effective.

What is the best bodyweight ab exercise?

There is no one best exercise when it comes to any exercise and ab training is no different. We need a variety of movements to train an area of muscle in its entirety.

That’s why this 22-day home ab workout has six exercises in total. You can emphasize different areas/muscles by utilizing specific techniques and exercises.

How can I get 6 pack abs fast?

It’s important to note that making any physical changes takes time. But here are a few tips for getting a 6 pack or improving the appearance of your midsection as fast as possible…

  • Do ab exercises every day or every other day
  • Focus on heavy compound exercises which build core strength and muscle
  • Be in a caloric deficit to burn fat
  • Get more active
  • Eat sufficient protein
Add Fitness Volt to your Google News feed. Follow us on Google News
For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Core Workouts
Previous Post

World’s Strongest Man Contest Has Officially Been Rescheduled

Next Post

Jake, Maggie Gyllenhaal and Lolo Jones Take On Tom Holland’s Handstand Challenge

Matthew Magnante

Matthew Magnante

Matthew has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Related

Core Rotation Exercises

The Best Rotation and Anti-Rotation Exercises for Functional Core Strength

When it comes to abs training, many exercisers focus too much on the anterior or front abdominal muscles. They pump...

Liver King

Liver King Visits Doctor to Dismiss ‘Ab Implants’ Rumors

Social media sensation Liver King, real name Bryan Johnson, gained immense popularity over the last two years for his monstrous...

Jessie James Decker

Singer Jessie James Decker Fires Back At Fans Who Say She Photoshopped Abs on Her 3 Children

Jessie James Decker issued a statement in response to accusations of photoshopping abs on her three kids in a recent...

V-Lines Ab Workout

V-Lines: Exercises, Workouts, Genetics, and Diet

You cannot overlook the v-lines if you want to build a shredded midriff. The sex lines, as they are popularly...

Ab Rollout Alternatives

10 Best Ab Rollout Alternatives

Nearly every person who works out wants to develop a defined six-pack. Yet, very few actually achieve the goal. Part...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Zack Khan Alleges 2022 Mr. Olympia Judges Mistreated Big Ramy Due to Social Media

60-yo Dorian Yates Reveals ‘Excellent’ Health Results, with a Biological Age of 30-39

The Complete Guide to Building Muscle for Women

Charles Atlas Workout and Diet Program

2023 Britain’s Strongest Man Results — Adam Bishop Victorious

Rich Gaspari Takes Aim at Open Bodybuilders: They Are ‘Depending on Drugs More Than Training’

Reviews

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Best Coffee Creamer

10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.