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Get a -Flat Stomach- in 22 Days! (HOME WORKOUT)

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Rating: 4.0; Vote: 1

t matter if you have to lose fat right now or are incredibly lean, if you have a belly that sticks out and want to get a flat stomach, this will push you in the right direction. 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 step by step home ab workout for a flat stomach 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. 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 or completely flat belly may not be completely possible 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. That said, do be sure that while you are committing to putting in the effort on this home 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 and have a flat stomach The good news is that your body fat levels do not have to be nearly as low as you may have thought to start to see a flattening of the midsection. This is because the muscles of the transverse abdominis and pelvic floor are almost universally weak in everyone and can benefit from the activation that will come over the next 3 weeks with this home workout plan. Once you gain control of these core muscles you will see that the waistline will become much tighter even at rest. That said, here is how this step by step plan is laid out to help you get a flatter stomach. There are three phases of 7 days in this 22 day plan for a flat lower belly. Each one will take you through a different posture with the goal being to learn to contract and hold the pelvic floor and TA muscles at the same time. In the initial week you won-t even be doing any moving during the exercises for a flat stomach, you will just be holding the contractions mindfully focusing on activating the muscles of your deep core that are currently weak or dormant. The exercises in this first week are as follows: Static Supine TA Hold - 10 reps x 20 seconds (3 times per day) Static Hollow TA Hold - 10 reps x 20 seconds (3 times per day) Static V-Sit TA Hold - 10 reps x 20 seconds (3 times per day) Static Plank TA Hold - 10 reps x 20 seconds (3 times per day) Static Elevated Plank TA Hold - 10 reps x 20 seconds (3 times per day) Static Kneeling TA Hold - 10 reps x 20 seconds (3 times per day) Static Standing TA Hold - 10 reps x 20 seconds (3 times per day) The next phase takes place from day 8 to day 14. Here we introduce some dynamic movement to the equation to ensure that you now not only can contract these muscles but can do so with additional challenge to the core muscles. The exercises for this week are as follows: Supine Flutters - 20 reps x 10 seconds (3 times per day) Hollow Rocks - 20 reps x 10 seconds (3 times per day) V-Sit Drifts - 20 reps x 10 seconds (3 times per day) Plank Step Outs - 20 reps x 10 seconds (3 times per day) Knee Drives - 20 reps x 10 seconds (3 times per day) Kneeling Walkouts - 20 reps x 10 seconds (3 times per day) Standing Walkouts - 20 reps x 10 seconds (3 times per day) The final seven days of this workout to get a flat stomach, the reps on the static exercises will be cut down to 10 and the dynamic moves will be performed for just 5 reps but increased in time to 20 seconds. This is a killer but it is a home workout for a flat stomach that everyone can do, regardless of what body fat level or ability level you are at right now. If you are looking for a complete bodyweight workout program that doesn-t require any equipment at all, be sure to head to athleanx. com and
Date: 2022-04-22

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Comments and reviews: 10

Julie
I-m a 53 year old female, athletic my entire life, mostly a cardio junkie and yogi. I-ve recently switched up my routine to prioritize strength training and only do minimal cardio so that i can keep my endurance levels good enough for my ballroom dance showcases and competitions (all day dancing. Mainly I train with bands and dumbbells. Abs have always been my weak point. I know how to engage the pelvic floor and transverse abs from yoga training and dancing but I-ve never been consistent with ab training so I thought to do this program along with some more specific ab exercises (like your 7 ab exercises for beginners) on my cardio days before my cardio. My question to you is this. On the isometric supine holds, is it ok to engage/squeeze the glutes as you engage the pelvic floor and transverse abs? I find much more power in my entire core when I get the glutes involved. I-ve tried both leaving the glutes unengaged and engaged and it-s much easier on my body pain wise if I engage the glutes. (I have chronic joint pain autoimmune issues, hence why I do weight training over cardio now. I can even breathe easier if engage the glutes and I have much more stability. Am I detracting much from the other two muscle groups if I use the glutes? I do feel the transverse abs with my fingers as I do the hold and they are rock hard and engaged even if my glutes are on. Any thoughts on this? Thanks for these videos. They really help me in my strength training journey.
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Lynn
What I found when doing this a year or so back is that it does have a slight slimming effect on the waist but is mostly a really awesome way to start developing ab muscles if you don't use them very often. After I did this thing, I found that utilizing and controlling those muscles in more difficult exercises was a lot easier. Every other exercise becomes more effective. So if you're trying to slim down a bit and work on your abs for the first time, this is a really great place to start.
I would also like to mention that like Jeff said, the more fat you have on your stomach to start with you will see less visual results.
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Anthony
Jeff, I had a question. I have been doing your 7 min ad workout (once a week) as one of my ab workouts. I rewatched the video and saw that you said that you do it everyday. I have a work schedule change so I decided to do the 7 min routine every morning (I now have to work out in the evening after work. My question is this: I want to include this flat stomach routine (22days and just repeat. I thought I would do the 1st one after the 7min ab in the morning (6am) My second after my evening workout (6-7pm) and my last one before bed (9pm. Is there anything wrong with that? Thanks!
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Kylie
Hi -, I am wondering what exercises would help strengthen whole body for someone with scoliosis I have 9 degrees curve in my mid spine and curvature in my low back
I do well with squats but I can't get up to three days of weight training without ending up with sore hips and lower back my aim is to get as lean as Abbey Pollock my dietain has put me on low carb, low fat, high protein, diet I have definitely become leaner I just feel stuck as I can't do weight training as often.
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Dan
Hey guys. I have a hollow back so when I lay down on my back I have a gap between my back and the floor (without contracting the muscles. Started this 8 days ago and when I got to the lay on back and flutter, I couldn-t hold it. My torso lifts off the floor and my back caves creating an arch. Disappointing as I see so many positive outcomes on here. Can anyone help here or suggest anything? I am going to start from day 1 again. Thanks!
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Mary
This may be a silly question: Is he saying that this regimen will make your lower stomach appear flatter when your muscles are at rest? As in you're not purposely contracting them? Or is this teaching you to be conscious of keeping those muscles pulled in? I've been doing a few of Jeff's ab workouts over the past year. If I contract my abs my stomach is flat, but at rest I have a lower ab pooch.
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Ray
Hi Jeff. Love your videos. I am a 3 year survivor of metastatic prostate cancer and am one month in an at-home exercise program to rebuild muscle and bone loss. Also, because of Andogen deprivation treatment, which causes lower stomach fat, I'm glad I found your Flat stomach in 22 days video and would appreciate a detailed program as offered.
Thanks in advance, keep up the good work!
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LaBella
For ppl that don-t know. would one engage any of their glute muscles while staying in neutral? I can do it my abs are strong but my glutes want to fire up and not sure if it-s because I have a few bulging discs. Coming here to find some new fun challenges for my Pilates boot camps. To add my arch doesn-t happen so I-m strong but every now and then the glutes want to assist a bit.
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Fiona
This looks like a great plan, I've been looking for something to add to my workout to specifically target abs in a safe way. Though, could you possibly suggest alternatives for diastasis recti? Planks are a huuuuuge no no for me. I've managed to reduce a 4 finger space to a 2 finger space, and I certainly don't want to risk undoing it. Thanks so much for the video and tips!
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Ethan
My football coaches used to make us do 6inches and my lower back would always hurt immediately. The only way my lower back is flat on the floor is when my knees are up and maybe to the half way point on the leg test. how to improve this before I start with the daily routine? I don't dead lift because of my lower back being in pain as soon as I start an exercise
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