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Get Six Pack Abs in 22 Days! (2023 EDITION)

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Rating: 4.5; Vote: 2

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. 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. 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. 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. 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! That said, here is how this extinction style ab workout breaks down. 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 fibers. 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 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.
Date: 2022-12-30

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Comments and reviews: 14

Shane
Jeff or anyone that may have this problem, or know someone that does. When I do many ab workouts I have a sharp pain right under my right rib. It is like the ab or muscle is charlie horsing. My doctor kind of blew me off. He said the muscle was rolling over the rib. Maybe, I don't know. What does it sound like or how can I keep training with this problem? If anyone knows I am willing to listen. Thanks to everyone! -Shane Capps
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Nina's
Whenever I do exercises with my back on the floor, it hurts my tailbone, not sure why as it s been this way for many years, possibly due to a back injury when I deadlifted too much weight. If anyone has any tips on how I can do these floor ab exercises without pain or further injury, let me know.
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Mark
Jeff your timing is perfect. Just finished the eight week six pack promise app today and was looking for something to do next. I didn't mark any favs in the app because I wasn't sure if my favourites are the ones I like to do or the ones that were more challenging. 22 Days starts Monday.
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David
Already got a six pack but hey thanks anyway bro. Oh and do keepemcoming k?
Ps: you musta cought your ab's on sale mine cost a heck of a lot more than twenty two days. Wonder how your cheap ab's stack up to my expensive ab's. Lol Be sixty next sept. And still pumping them out.
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Jason
if youre over 20% body fat, you wont be seeing any abs no matter how many of these exercises you do. Id really prefer to see more videos of detailed cutting strategies that focus on losing fat while maintaining your gains.
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beareatbeets-
Hey guys, I'm gonna do those exercises and post the evolution of my physical till I have the 6 pack follow me to see it: elvieirra_
Obs: I'm skinny fat so it will b every inspiring to see a 6 pack some day
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zane
Jeff, I ve been watching your videos for years. All of my gains are a product of your phenomenal and widespread knowledge of science based workouts. I m always looking forward to your videos. Keep them coming!
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Beth
Dang I wanted 2 win so bad. Love the education. I did your other 22 day abs and Started to see a 4 pack. I was so excited. I watch lots of ur videos on utube. Wish u did coaching online. Thx for the videos.
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Lily
Is your pasta regular or whole wheat pasta please let us know Jeff C. It looks regular.
Do you find other members of asparagus family have skin tightening effect, onions leeks chives, garlic shallots?
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Bikepacking
Could you do a follow along with timings?
Make the challenge actually usable
Rather than a full explanation every time I just want to follow along to guide the challenge
Thanks

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sport
Jeff! Ur timing is on point again! I recently completed the Max Size and Beast 1. love ur programs and look forward to more this upcoming year. I think I m the most fit Dentist around here, lol
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Pulv
I seem to have a slight rib flare on my left side only, would this exercise affect it?
Is there any ideas how this is caused? and any recommended exercises to slowly revert this?
Thanks
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Denise
I like that you said, it s for everyone. I feel like my c-sections were cut in a place where I lost muscle because I can t seem to lose that fat in the lower abdomen area. Very frustrating!
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Jessica
Thanks Jeff! I m going to try this with my 7 yr old daughter who is just like how you were as a kid! Nothing but sweets and junk food. I m glad to know that she might change in the future!
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