How to Get Great Six Pack Abs in 22 Days (2023 Ab Workout)

Start strong in 2023.

Kickstart your 2023 by learning how to get great six pack abs in 22 days.

This intelligent and challenging program has been devised by Jeff Cavaliere from Athlean X.

How to Get Great Six Pack Abs in 22 Days

“If you want to get six pack abs without any equipment and you’re not sure what ab workout to do, then this is the one for you. This six pack workout is designed to do two things in only 22 days. The first is to train your abs they way they should be in order to get stronger abs. Your upper abs, lower abs, and obliques will be trained through their functions to most effectively hit them.”

Building Healthy Habits

“The next most important part of this six pack workout is that research has shown that it takes 22 days to form a behavior. We also know that when one behavior is changed or formed, others tend to follow suit. If you stick to this 6 pack ab workout for just 22 days, you will start to see changes to your lifestyle as well as your approach to working out and your nutrition for the rest of your life.”

Killer Chest Exercises Without a Bench Muscular Chest Without the Bench Press How to Get Great Six Pack Abs in 22 DaysSource: Calibra / Pixabay

Effective for Everyone

“It is this element that makes this plan effective for even someone that is at a much higher body fat percentage, something that they will want to invest their time in doing. While the six pack abs may not be completely visible by the time the 22nd day rolls around, it is the habits and behaviors formed that can carry over and be the biggest game changer of all.”

The Role of Nutrition

“It’s important to note, however, that while you are making a commitment to this workout you are not underscoring the role that nutrition plays when it comes to having visible abs. I’ve said it many times before that the most important element of getting ripped and staying lean is having a good nutrition plan. I also mentioned previously that behaviors tend to pair together – meaning that as your behaviors change for the better with your commitment to this workout, your commitment to your nutrition will also likely change for the better along with it.”

Body Fat Levels

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

How to Get Great Six Pack Abs in 22 Days – The Workout

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

6 Different 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 preferentially target the 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 do this successfully, simply rest for 10 seconds and repeat the exercise. Keep repeating the rep or time range until you cannot perform all the prescribed reps or time. Once this happens, you have reached extinction. Once you reach extinction, you move onto the next exercise in the six pack workout and complete it in the same manner.”

This 6 pack workout contains the following ab exercises:

  • Lower Ab Spikes x 10 reps
  • Seated Knee Tuck Drags x 45 seconds
  • Power Ups x 10 reps
  • Seated High Twists x 45 seconds
  • Backwards 7’s x 5 reps each side
  • Sunrise Situps x 45 seconds
woman smiles in fitness gear with abs musclesSource: dusan jovic on Unsplash

“This entire ab circuit is to be performed just one time through, however, remember that you may be repeating individual exercises more than once if you are able to complete all the prescribed reps or time. In that case, you would rest 10 seconds and repeat the exercise until you couldn’t complete what was prescribed in terms or reps or time.”

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Muscles of the abs and core

The core is a group of muscles that surrounds the trunk and extends from the pelvis to the rib cage. The abdominal muscles are part of this group, but they aren’t the only muscles involved in stabilizing your spine. In fact, there are many different muscle groups that play an important role in spinal health.

How to Get Great Six Pack Abs in 22 Days – The rectus abdominis

The rectus abdominis is the muscle that makes up your six pack. It’s also known as the “abs,” and it runs vertically from your pubic bone to your sternum.

It flexes the spine and compresses and flattens the abdomen, which can result in a flatter stomach when you’re not flexing it at all.

The rectus abdominis has one layer of muscle fibre running vertically down its length, with an outer sheath that covers it like a casing. The external oblique attaches to this casing as well as several other muscles along its length, making it stronger than most individual muscles would be on their own.

How to Get Great Six Pack Abs in 22 Days – Internal Oblique

The internal oblique is a muscle that runs diagonally across your abdomen. It helps with side bends and rotation of the trunk and can be strengthened by side bends, trunk rotations, and crunches.

The internal obliques are made up of two parallel layers of muscle fibres (longitudinally arranged), which run diagonally across the sides of your abdomen. You can feel them when you press down on either side of your waist between your rib cage and hip bone with one hand while flexing at the hip joint with the other hand.

How to Get Great Six Pack Abs in 22 Days – External oblique

The external oblique muscle lies underneath the rectus abdominis and internal oblique muscles. It helps to flex the spine and side bends, as well as rotate it. The external oblique also helps to compress the abdominal contents and support the lower ribs.

External obliques are involved in postural control, so they’re active regardless of whether you’re standing or sitting upright. You’ll find them working to hold your posture while doing any kind of exercise that involves bending over at the waist—from planks and crunches (which work those core muscles) to walking around with a big heavy bag on your shoulder (which uses all of them).

How to Get Great Six Pack Abs in 22 Days – Erector Spinae

The erector spinae is a group of muscles that run along the spine. It is made up of three sets of muscles:

  • Iliocostalis – these run from the sacrum to the head, and are therefore also known as “true” spinal erectors. They help extend and rotate your vertebral column.
  • Longissimus – this group runs from C7 to L5, and it helps flex, bend forward and laterally bend your vertebral column.
  • Spinalis – these run from T1 through S4, and they aid in flexing your vertebral column while supporting its weight throughout different movements such as walking or standing upright with good posture.

How to Get Great Six Pack Abs in 22 Days – Transversus Abdominis

The transversus abdominis is a muscle that helps stabilize the spine, as well as with breathing. It’s also called the “corset muscle” because it helps pull your abdominal wall inward and downward.

The transversus abdominis helps with digestion by keeping food and liquids moving along your digestive tract. In addition to providing support for the lower back, it also helps control movement of your legs and hips during exercise or everyday activities like walking, running or jumping.

The deep fibres of this muscle act like an internal girdle around your waist region to help maintain good posture when standing upright or sitting up straight.

Gluteus Maximus

The gluteus maximus is the largest muscle in the entire body. It originates from various points along your ilium, sacrum and coccyx (tailbone) and inserts into your femur at two points: one in front of, and one behind your hip joint.

The gluteus maximus is responsible for extending your hip joint. For example, when you kick a soccer ball forward with a straight leg, it’s your gluteus maximus that’s firing to extend your leg behind you.


The diaphragm is a dome-shaped muscle that separates the thoracic cavity from the abdominal cavity. It’s the largest muscle in your body and can be found between your chest and abdomen.

In order to breathe, this muscle contracts to expand your chest cavity so that air flows into it, then relaxes so that air can exit through your nose or mouth.

Having a Strong Core is Helpful for many Activities

Having a strong core is helpful for many activities, including:

  • Keeping your back straight and preventing poor posture.
  • Stabilizing you when you’re standing on one foot or lifting heavy things.
  • Preventing injury by giving support to the joints in your pelvis, spine, and shoulders.


In conclusion, having a strong core is helpful for many activities, for posture and for life and health in general.

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