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How to Get a Six Pack in 22 Days (Ab Home Workouts with ZERO Equipment)

Better abs in 22 days.

This excellent program from Jeff at Athlean-X will teach you how to get a six pack in 22 days.

It requires zero equipment and can be completed at home.

Changing Habits

The program will not only teach you how to get a six pack in 22 days, it is also carefully designed to help you establish and maintain good new habits.

22 days is a period of time that allows us to effectively implement new habits. This is an important milestone.

abs exercises How to Get a 6 Pack in 22 DaysSource: Photos courtesy of CrossFit Inc

“…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.”

Once you have completed the program, your mentality will have shifted towards the new habit.

Your Starting Point

For people with a higher body fat percentage, it will be harder to get a six pack to show in 22 days.

If that is your case don’t be discouraged!

Jeff explains this in further depth in his video, but the basic premise is that this program is designed to forge great habits and build muscle.

When this is combined with improved nutrition, you just need to stick to the plan. Keep going until you see the results.

As explained above, 22 days is a common marker for the amount of time it actually takes to build a new habit.

How to Get a 6 Pack in 22 Days – Exercises

“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 fibres.

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.”


Learn More

If you enjoyed learning how to get a six pack in 22 days then check out how to get bigger arms in 22 days.

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