22 Day Ab Challenge for an Amazing Six Pack (Zero Equipment Needed)

Strengthen your core with this fun challenge.

This 22 day ab challenge for an amazing six pack is suitable for all athletes, whatever your current training level.

No equipment is required either, making it perfect for anyone to try. The program is designed by Athlean-X.

Structure of the 22 Day Ab Challenge for an Amazing Six Pack

Perform the workout for 22 days in a row. Workout every day for 22 days.

Jeff explains why, “There are two reasons for this time period.  First, it gives you an opportunity to start seeing noticeable changes in your abs particularly if you pair this with a dedicated effort to improve your nutrition.  You will never be able to see your abs if they are covered in fat.  You need to start getting serious about your diet and eating if you want to strip away the fat and show the results of your hard work and effort.”

abs exercises How to Get a 6 Pack in 22 Days 22 Day Ab Challenge for an Amazing Six PackSource: Photos courtesy of CrossFit Inc

“The second reason for doing this for 22 days is to help this become part of your lifestyle.  They say it takes 22 days of doing something for it to become a habit.  We are going to try and create a positive habit here by getting you used to training your abs.  Don’t worry.  The abs are a resilient postural muscle group that is built for high volume and frequent training sessions.”


“The exercises in this ab workout follow a specific sequence.  They start with those that target the lower abs using bottom-up movements.  These are where the top of the body from the waist up stays rather stationary while the bottom does the movement.  This can be seen in the heels to the heavens exercise.”

“Next you perform a bottom-up rotation movement.  This one is going to be filled by the step through planks.  Here you want to try and keep your upper torso still again while you create rotation from the bottom using your legs to step through and across your body.  You will be able to feel this burn almost from the first few reps.  Keep going until you reach the extinction time as described in the video.”

“Move on next to the midrange movement known as the “X” man crunch.  This is a great way to bring both the top to the bottom and the bottom to the top.  Aim for completing the 12 reps that are suggested for extinction on this ab exercise and move onto the final three exercises.  These will hit the obliques, top-down movements and top down with rotation.”


  • 1st, Heels to the Heavens (45 secs)
  • 2nd, Step Through Planks (45 secs)
  • 3rd, “X” Man Crunch (12 reps)
  • 4th, Alternating Thread the Needle (10 reps per side)
  • 5th, Alternating Jackknives (45 secs)
  • 6th, Stationary Bikes (30 secs)

22 Day Ab Challenge for an Amazing Six Pack – Video

Watch the video for the full set of instructions.

Learn More

Add Nordic Curls and Reverse Hyperextensions into your training.

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