Check out this 22-day ab workout that will get your midline fired up and help you get closer to showing off that coveted six-pack.
Are you prepared to take on an ab workout challenge suitable for individuals of all fitness levels, whether you’re a beginner or advanced? In a video he shared, Jeff Cavaliere guides you through a comprehensive ab workout routine that you can commit to for the next 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.
This routine is designed to help sculpt your midsection and give you a head start in achieving year-round defined abs. The workout consists of only 6 exercises, each targeting a different primary function of the abdominal muscles.
The best part is that you won’t need any equipment for this ab workout routine, eliminating any excuses. It’s a quick routine that can be completed in just a few minutes, and you can perform it in the comfort of your home or at the gym if you prefer.
The 22 Day Ab Workout to Get Ripped Abs
The workout he’s unveiling is adaptable to your fitness level, making it a perfect fit for anyone. Jeff’s choice of 22 days is rooted in the idea that habits form over this time span. By committing to this challenge, you’re not just engaging in an effective abdominal workout but also cultivating a positive fitness habit.
Before diving into the details, keep in mind that this workout is flexible and challenging, catering to different ability levels through extinction-style training. In this approach, each exercise has a specific rep or time target that pushes your limits.
Source: CrossFit IncHow Long Will It Take To See Your Six-Pack?
First on the list is “Heels to the Heavens,” a lower ab exercise. For beginners, Jeff suggests aiming for a controlled upward movement, lifting the hips off the ground with less lowering. Advanced participants can elevate their legs higher. The goal is to sustain the effort for 45 seconds.
Moving on to the “Step-Through Plank,” an exercise targeting the obliques through rotational movement. Maintaining a stable upper body, alternate stepping the legs through. The aim here is to sustain the movement for 45 seconds without compromising form.
The “X-Men Crunch” is the next challenge, engaging both upper and lower abdominal muscles in a coordinated effort. This exercise focuses on achieving 12 reps, with a controlled motion bringing the hands and legs together at the top.
Addressing the obliques, the “Alternating Thread the Needle” exercise comes into play. This exercise, done alternately on each side, involves reaching up and threading the arm under while maintaining balance. The goal is 10 reps on each side.
Transitioning to a top-down movement, the “Alternating Jackknife” exercise emphasizes controlled upper body movement while keeping the lower body steady. The aim is to maintain quality movement for 45 seconds.
Source: Deepkhicker on PixabayLastly, rotation is introduced through the “Stationary Bike” exercise. By focusing on upper body rotation while keeping the lower body stable, this exercise challenges the core muscles. Participants aim for 30 seconds of rotational effort.
In a nutshell, the 6 exercises that comprise this 22-ab workout from Jeff Cavaliere are:
- Heals to heavens – 45 seconds on, 10 seconds rest
- Step through planks ß 45 seconds on, 10 seconds rest
- X-man crunch – 12 reps
- Thread the needle – 10 seconds on each side
- Jack knife – 45 seconds on, 10 seconds rest
- Stationary bike – 30 seconds
It’s important to remember that the workout is designed to adapt to different levels of fitness. Participants earn another round by completing the prescribed reps or time for each exercise. Regardless of your fitness level, this challenge ensures you’re pushed to your limits.
Watch the video below to understand exactly how to perform each of these exercises.
10 Easy Science-Based Steps to Get Perfect Abs
8 Reasons Your Abs Aren’t Showing and How to Fix It
5 Ways of Progressive Overload to Force Muscle Growth that You Can Try Right Now
Nutrition plays a critical role in achieving and maintaining fitness. Here are some of the reasons why:
- Fuel for the body: Proper nutrition provides the fuel your body needs to power through workouts and other physical activities.
- Muscle growth and repair: Adequate protein intake is essential for building and repairing muscle tissue. Consuming the right types and amounts of protein can help promote muscle growth and aid in recovery after workouts.
- Energy balance: Maintaining a healthy balance of macronutrients (carbohydrates, protein, and fat) is crucial for maintaining a healthy weight and supporting physical activity.
- Nutrient absorption: Consuming a variety of nutrient-dense foods can help ensure that your body is able to absorb and utilize the vitamins and minerals it needs to function properly.
- Overall health: A well-rounded diet that includes a variety of whole foods can help prevent chronic diseases and support overall health, which is essential for optimal fitness.
In summary, proper nutrition is essential for achieving and maintaining fitness goals, as it provides the fuel, nutrients, and energy needed to support physical activity and overall health.
10 Easy Science-Based Steps to Get Perfect Abs
8 Excellent Core Workouts You Can Do at Home
Top 5 Best Foods to Lose Belly Fat
Nutrition plays a critical role in achieving and maintaining fitness. Here are some of the reasons why:
- Fuel for the body: Proper nutrition provides the fuel your body needs to power through workouts and other physical activities.
- Muscle growth and repair: Adequate protein intake is essential for building and repairing muscle tissue. Consuming the right types and amounts of protein can help promote muscle growth and aid in recovery after workouts.
- Energy balance: Maintaining a healthy balance of macronutrients (carbohydrates, protein, and fat) is crucial for maintaining a healthy weight and supporting physical activity.
- Nutrient absorption: Consuming a variety of nutrient-dense foods can help ensure that your body is able to absorb and utilize the vitamins and minerals it needs to function properly.
- Overall health: A well-rounded diet that includes a variety of whole foods can help prevent chronic diseases and support overall health, which is essential for optimal fitness.
In summary, proper nutrition is essential for achieving and maintaining fitness goals, as it provides the fuel, nutrients, and energy needed to support physical activity and overall health.
The Only 5 Exercises You Need to Look Super Jacked
How To Make The Biggest Visual Change To Your Body Quickly
How Many Calories Should You Eat to Lose Fat?
Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:
- Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
- Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
- Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
- Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
- Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.
Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.
8 Tips to Increase Your Testosterone Naturally
The Only 8 Bodyweight Exercises You Need to Build Muscle Fast
Image Sources
- resistance band ab exercises: CrossFit Inc
- Abs: Deepkhicker on Pixabay