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.
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
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