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How to Get a Six Pack in 22 Days (Extinction Style HOME AB WORKOUT)

Upgrade your physique.

Learn how to get a six pack in 22 days with this great workout from Jeff at Athlean X.

“If you want to get a 6 pack at home and are not sure what home ab workout to do, give this one a try. This six pack workout is designed to do two things in just 22 days. The first is help you to develop stronger abs by training them the way they should be. No ab function is left out as you work your way from your lower abs to your upper abs to your obliques.”

How to Get a Six Pack in 22 Days – Create a Habit

“The next most important element however is that research has shown that 22 days is the time period within one must stay consistent with something in order to turn it into a habit. If you can stick to this 6 exercise home ab workout for just three weeks, you will start to see changes to your lifestyle and your approach to working out that could stick with you for the rest of your life.”

Abs-exercises-marcus-steph How Many Sets Should You Do Per Workout to Build Muscle Six Pack Exercises for Incredible Oblique Muscles Best Six Pack Exercises to Build Bulletproof Abs Abs Exercises Ranked Best to Worst How to Get a Six Pack in 22 DaysSource: Photos Courtesy of CrossFit Inc / Deposit Photos

Good for Life

“It is this element that makes this a plan that even someone that is at a much higher body fat percentage, something that they will want to invest the time in doing. While the six pack abs may not be completely visible by the time this is over in just 22 days, it is the habits that will be formed that could carry over and be the true game changer.”

How to Get a Six Pack in 22 Days – Commitment

“That said, do be sure that while you are committing to putting in the effort on this workout that you don’t undervalue the role of nutrition to getting to where you want to be. I’ve said so many times that the most important element of getting ripped is having a good nutrition plan. You simply cannot out train a bad diet. You need to eat healthy, while still enjoying the foods that you eat, if you want to get your body fat levels down low enough to see your abs.”

How to Get a Six Pack in 22 Days – Body Fat Levels

“The good news is that your body fat levels do not have to be nearly as low as you may have thought they needed to be in order to get a six pack. Some can see even the outline of a complete set of abs at body fat levels in the mid teens.”

How to Get a Six Pack in 22 Days – Ab Workout

“That said, here is how this extinction style ab workout breaks down.”

“There are 6 total ab exercises in this routine. They start with lower ab movements and progress through midrange and oblique exercises, ending with top down movements at the end to predominantly influence your upper ab fibers. The key to getting six pack abs is that you perform them for the given rep or time range. If you can successfully complete the range for a given exercise, simply wait 10 seconds and go again. Keep repeating the range until you cannot get all the reps or time prescribed. At this point, you will have reached extinction. From here, you would move onto the next exercise in the six pack workout and complete it in the same manner.”

The exercises are as follows:

  • W Raises x 5 reps (lower abs)
  • Black Widow Knee Slides x 45 seconds (bottom up rotation)
  • Butterfly Sit-ups x 10 reps (midrange)
  • Seated Corkscrews x 45 seconds (obliques)
  • Levitation Crunches x 10 reps (upper abs)
  • Sit-Up Elbow Thrusts x 5 reps each side (top down rotation)

“This entire circuit is to be performed just one time through, however remember that you may be repeating individual exercises multiple times if you are able to complete all of the prescribed reps or time. In this case again, you would rest 10 seconds and repeat the exercise until you couldn’t finish what was prescribed.”

Video – How to Get a Six Pack in 22 Days

Learn More – How to Get a Six Pack in 22 Days

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Muscles of the abs and core

The muscles of the abs and core are essential for everyday life. They are involved in movement, breathing, digestion and many other functions.

  • The external obliques
  • The internal obliques
  • Rectus abdominis muscle (6 pack)

The rectus abdominis

The rectus abdominis is the most superficial muscle of the abdomen, and it has two parts: the upper part (from T12 to L5) and the lower part (L1-L4).

The rectus abdominis originates from tendinous intersection on anterior wall of each lumbar vertebral body and from another tendinous sheet on each side of pubis; it inserts into costal cartilages V-VII. The rectus abdominis pulls down or flexes the trunk forward, compressing the abdomen.

This muscle is also responsible for lateral flexion at hip joint.

There are two parallel muscles, separated down the middle by a connective tissue called linea alba.

The two muscles that make up this core are separated by a connective tissue called linea alba. The outer muscle is called external oblique, and the inner muscle is called internal oblique. These two muscles help to support your spine and bend at different angles, like when you bend to pick something up off the ground or lift your legs while walking or running.

The external obliques also help to rotate your body inwards when you walk or run towards something (as opposed to away from it). This twist occurs as you take one foot off the ground and swing it forward, in order to rotate around that leg while keeping pace with the other foot on the floor.

Together with the obliques and transverse abdominals, it forms the anterior abdominal wall which provides stability and flexibility to the trunk.

The rectus abdominis is a long muscle that runs from the pubic bone to the sternum, and it is covered by a layer of fat.

This means that the two sections, or “heads,” of this muscle are actually separated by some distance, which can make it difficult for people to work their obliques and transverse abdominal muscles effectively.

The rectus abdominis is responsible for flexing the spine and drawing your upper body towards your hips; therefore, when you need to pull yourself up from something (like a bar), you’ll use your rectus abdominis as well as other core muscles like your lower back muscles.

The rectus abdominis muscle is supplied by the lower intercostal nerves, thoracoabdominal nerves, iliohypogastric nerve and ilioinguinal nerve.

The rectus abdominis muscle is supplied by the lower intercostal nerves, thoracoabdominal nerves, iliohypogastric nerve and ilioinguinal nerve. It is a long, flat muscle that extends vertically along the anterior wall of the abdomen from pubis to xiphoid process.

The fibres converge at an angle of 60 degrees and form a midline tendon that inserts into cartilage of xiphoid process. The right and left sides are separated by an aponeurosis called linea alba (white line).

The Obliques

The obliques are located on both sides of your abdomen, and they’re involved in twisting, side bending, and lifting objects. The external obliques are responsible for twisting to the left or right as well as for stabilizing your spine when you bend over or rotate at the waist. Because of this role in maintaining balance, this set of muscles is often especially important for athletes who need to make quick movements on a field or court.

The internal obliques assist with lifting objects from below by pulling the rib cage toward the pelvis. This helps keep your back straight while performing heavy lifts such as squats or deadlifts—or even lighter lifts like doing sit-ups!

These muscles function to rotate and flex vertebral column, compress abdomen and assist in breathing.

The abdominal muscles are the external and internal obliques, rectus abdominis, transverse abdominis and quadratus lumborum. These muscles function to rotate and flex vertebral column, compress abdomen and assist in breathing.

The abdominal muscles are involved in every movement of the body including walking, running or even sitting up straight. They also help us to bend over when picking up something from the floor or reaching for something above your head.

The core is made up of multiple different muscles throughout your whole body that work together as a unit to support our spine while moving it through space (bending forwards/backwards/side-to-side). Core strength improves balance so that we can control our center of gravity in any situation whether on land or water; this is important for tasks like swimming laps at the pool or practicing martial arts skills such as kicks & knees strikes!

External Obliques are located on both sides of abdomen and are involved in movements such as twisting of torso as well as side bending.

The external obliques are located on both sides of your abdomen, and they’re responsible for performing movements such as twisting your torso and bending to the side. While most people think of their abs when they think about strengthening their core, it’s important to note that the external obliques are also an important part of abdominal strength as well.

The muscles in this group help you turn and twist while lifting objects, which is why we see these muscles so often in everyday life. For example: if you were holding a box above your head with one hand, the external oblique muscles would be working hard! But what about when you lift something with two hands? These muscles aren’t just for turning—they’re also used during side bending (think reaching up high towards the ceiling).

Internal Obliques are located below external obliques and support movement such as lifting objects or twisting torso while lifting objects.

Internal obliques are located below external obliques and support movement such as lifting objects or twisting torso while lifting objects.

The internal oblique is also used to flex the trunk forward, inwardly rotate the trunk, draw abdominal contents into the abdomen (as during a breath holding spell), compress abdominal viscera against thoracic cage during forced expiration of air from lungs, assist in forced inspiration of air into lungs.

In daily life they help us bend over to pick things up off the floor without hurting our back or abs.

These muscles are some very important muscles used in daily life

Your abdominals are a group of muscles that are important for moving, breathing, stabilizing your body and keeping you flexible. They also help keep your posture upright and strong as well as move food through your digestive tract.

The abdominal muscles include the rectus abdominis muscle that moves up and down like a corset; the internal oblique muscle which helps rotate the spine; transversus abdominis which is located under the rectus abdominis; quadratus lumborum situated at the back of the abdomen (lumbar region); iliopsoas (deep hip flexor) which flexes thigh at hip joint; tensor fasciae latae (part of gluteals) which abducts thigh at hip joint; psoas major which extends thigh at hip joint.

Conclusion – How to Get a Six Pack in 22 Days

It’s important that you know the different parts of your core muscles and how they work. This will help you to better understand what is happening in your body when exercising or doing everyday tasks like lifting objects or twisting torso while lifting objects.

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