Looking for a killer abs workout to get a 6-pack in 22 days? You have found it!
If you’re aiming to achieve a six-pack at home but unsure of which ab workout to follow, give this one a try. This 22-day workout plan is designed to accomplish two main objectives. Firstly, it aims to help you develop stronger abs by targeting all areas comprehensively, from lower abs to upper abs and obliques. Secondly, research suggests that 22 days is the duration required to form a habit. By staying consistent with this six-exercise home ab workout for three weeks, you can instil positive lifestyle changes and a lasting workout routine.
And who created this killer abs workout to get a 6-pack in 22 days? Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
His workout plan is beneficial even for individuals with higher body fat percentages as it focuses on building healthy habits. While visible six-pack abs may not be fully achieved within 22 days, the habits formed during this period can be true game-changers.
However, it is important not to overlook the role of nutrition in achieving your desired results. A good nutrition plan is crucial in obtaining a ripped physique. It is impossible to out-train a poor diet, so you need to eat healthily while still enjoying your meals in order to reduce your body fat levels enough to reveal your abs.
The good news is that your body fat levels do not have to be extremely low to have a visible six-pack. Even at body fat levels in the mid-teens, some individuals can see the outline of their abs.
Killer Abs Workout to get a 6-Pack in 22 Days
Now, let’s break down the extinction-style ab workout included in this plan:
There are a total of six ab exercises in this routine, starting with lower ab movements and progressing through midrange and oblique exercises, culminating with top-down movements that primarily target the upper ab muscles. The key to achieving six-pack abs is to perform the exercises within the prescribed rep or time range.
If you can successfully complete the range for a specific exercise, take a 10-second rest and continue. Repeat the range until you are unable to complete all the reps or time prescribed. This point signifies extinction for that exercise, and you can move on to the next exercise in the routine, following the same process.
The exercises included 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)
Perform the entire circuit once, keeping in mind that you may repeat individual exercises multiple times if you are able to complete all the prescribed reps or time. In such cases, take a 10-second rest and repeat the exercise until you are unable to finish as prescribed.
This workout is intense but suitable for individuals of all body fat levels and abilities.
To fully understand how to perform each of the exercises, watch Cavaliere’s video below.
Why is Low Body Fat Essential for a Six Pack?
Low body fat is essential for a six-pack because the abdominal muscles that create the six-pack appearance are covered by a layer of fat. When body fat percentage is high, this layer of fat is thicker and can obscure the definition of the abdominal muscles, making it difficult to see the six-pack.
To have visible abs, you need to reduce your overall body fat percentage through a combination of diet and exercise. While abdominal exercises can help to strengthen and tone the muscles, they won’t necessarily make your abs visible if there is still a layer of fat covering them.
The ideal body fat percentage for a six-pack varies depending on gender and genetics, but for most people, it’s around 10-15% for men and 15-20% for women. Achieving this level of body fat requires a combination of a healthy, balanced diet, regular exercise, and consistency over time.
It’s important to note that focusing solely on achieving a six-pack can lead to unhealthy habits and an unhealthy relationship with food and exercise.
Remember to prioritize overall health and well-being, rather than just physical appearance.
Benefits of Abs Workouts
There are several benefits to doing abdominal exercises:
- Strengthening the core: Ab exercises work the muscles in your midsection, including the rectus abdominis, obliques, and transverse abdominis, which make up your core. A strong core can improve your posture, balance, and stability, and also help reduce the risk of injury.
- Improving athletic performance: A strong core can also improve your athletic performance by increasing your power and agility, and enhancing your ability to generate force and transfer energy from your lower to upper body.
- Reducing back pain: A weak core can lead to poor posture and back pain. Strengthening your abs can help improve your posture, relieve stress on your lower back, and reduce the risk of developing chronic back pain.
- Enhancing overall fitness: Incorporating ab exercises into your workout routine can help you achieve overall fitness goals such as weight loss, toning, and increasing endurance.
- Boosting confidence: Strengthening your abdominal muscles can improve your appearance, leading to greater self-confidence and self-esteem.
The frequency of ab workouts can vary depending on your fitness goals, workout routine, and personal preferences. However, most fitness experts recommend working your abs at least 2-3 times a week, with a minimum of 48 hours of rest between workouts.
It’s important to note that while ab exercises can be beneficial, they should not be the only focus of your workout routine. A well-rounded fitness regimen should include a combination of cardio, strength training, and flexibility exercises.
Additionally, it’s important to vary your ab exercises to target different parts of your core and prevent boredom and overuse injuries. Some examples of effective ab exercises include planks, crunches, Russian twists, and bicycle crunches.
As with any exercise program, it’s important to listen to your body and adjust your routine as needed. If you experience any pain or discomfort during your ab workouts, it’s best to consult with a fitness professional or healthcare provider to ensure you are performing the exercises correctly and safely.
However, if you want to see your abs show up, you need to focus primarily on diet to reduce your body fat percentage. Not only you will feel and look better, but there are also other benefits of lowering belly fat such as reducing the risk of chronic diseases, improving insulin sensitivity, and improving cardiovascular health.