The “22 Day” Ab Workout (NO REST!)

Have abs yr spherical –
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Are you prepared for an ab workout problem that’s appropriate for everybody from newbie to superior? On this video, I’m going to indicate you a single ab workout routine that you are able to do for the following 22 days straight that’s going to assist to carve up that midsection of yours and provide you with a leap begin on getting your abs to pop yr spherical. There are simply 6 exercises on this ab workout, every one hitting the abs from one in every of their main features.

No tools is required to carry out this ab workout routine. Due to this truth, there are not any excuses both. It is possible for you to to do that workout to your abs in simply minutes and also you gained’t want any elaborate setup to get it finished. It may be finished within the consolation of your individual residence or within the gymnasium if you happen to so select.

The important thing to this ab workout plan is that you just carry out it for 22 days straight. There are two causes for this time interval. First, it provides you a chance to start out seeing noticeable modifications in your abs significantly if you happen to pair this with a devoted effort to enhance your diet. You’ll by no means be capable to see your abs if they’re coated in fats. That you must begin getting critical about your food plan and consuming if you wish to strip away the fats and present the outcomes of your arduous work and energy.

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The second purpose for doing this for 22 days is to assist this grow to be a part of your way of life. They are saying it takes 22 days of doing one thing for it to grow to be a behavior. We’re going to attempt to create a constructive behavior right here by getting you used to coaching your abs. Don’t fear. The abs are a resilient postural muscle group that’s constructed for prime quantity and frequent coaching classes.

The exercises on this ab workout comply with a selected sequence. They begin with those who goal the decrease abs utilizing backside up actions. These are the place the highest of the physique from the waist up stays reasonably stationary whereas the underside does the motion. This may be seen within the heels to the heavens train.

Subsequent you carry out a backside up rotation motion. This one goes to be crammed by the step by planks. Right here you wish to attempt to maintain your higher torso nonetheless once more whilst you create rotation from the underside utilizing your legs to step by and throughout your physique. It is possible for you to to really feel this burn nearly from the primary few reps. Hold going till you attain the extinction time as described within the video.

Transfer on subsequent to the midrange motion referred to as the “X” man crunch. It is a nice approach to deliver each the highest to the underside and the underside to the highest. Goal for finishing the 12 reps which can be steered for extinction on this ab train and transfer onto the ultimate three exercises. These will hit the obliques, high down actions and high down with rotation.

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You will note that this isn’t going to take very lengthy. The profit and energy of this ab workout is that it’s hitting the abs and obliques from each angle and in every of the 6 main methods of hitting them. Should you discover that that is just a bit too robust for you as a newbie you may at all times try my different workout that’s extra appropriate for novices right here –

For a whole workout plan that packages ab coaching every time you prepare in a means that can get you your six pack sooner than every other program, make sure you head to and get the ATHLEAN-X Coaching System. Begin coaching like an athlete and see first hand how a lot sooner you can begin seeing outcomes by coaching your physique the way in which it was meant to be skilled all alongside.

For extra ab workout movies and workouts for abs at residence, ensure you subscribe to our channel right here on youtube at

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  1. I find myself reaching extinction points because, presumably, of bad form or coordination. My neck or lower back hurts or my balance collapses, and thus I have to stop. Feels like I don’t even get to the abs yet. Does it get better?

  2. After you finish training can you reward yourself with a large chocolate milkshake 😋 ???
    Or, would that defeat the whole purpose 🤔 😁😁

  3. Days count for me!
    Day 1: So I started with hitting all the goals except heels to heavens, could feel the burn a bit. A symbol that its working?
    Day 2: Same burn, but heels to heavens completed. Also did two full reps of stationary bike 🙂
    Day 3: Still burn. But its WAY EASIER now.
    Day 4: done
    Day 5: done

  4. I am recovering from a modest but long term shoulder injuring. I am working with a physical therapist to make my recovery as efficient as possible. I have been watching your videos for a month and I am inspired by the science behind your advice as well as the results you have been able to achieve. I hope you continue to post content. I am going to start the 22 day an workout and then start the 22-day bicep workouts next week. Once I am able to fully commit to these, I am going to modify my workouts to included the dead lifts and focus on proper form for my squats. Thank you for what you are doing to affect the lives of others.

  5. I’m going to do this and do the days thing that everyone else is doing.

    Day 1: obviously I didn’t see any difference but I definitely did feel a burn and sweat a little

    Day 2:

  6. Making a personal diary so I can track my progress here. I am a 6 Foot 2 Male 185 pounds with very little muscle lmao. Day one, abs feel extremely tight. I tried to work on form and its a bit shakey since this is my first time doing ab workouts. I almost got through the first extinction and then failed. I just need to make sure that my form is down and then i can push myself to the limits after the 3rd day hopefully. I look to see myself here in 24 hours 🙂

  7. I started on monday June 20th, no belly to get rid of per say, I have what I would call the wanna be 4 pack, its sorta there and with any kind of effort it should pop if I cut out my sugar intake. Here is my journey so far, figured documenting the process and posting the journey might keep me motivated a bit more to keep at it and reach 22 days!

    Day 1 after workout: This isnt so bad, maybe I didnt do it right. Was also trying to get the hang of a few exercises, exercises 1 and 2 I won an extra round.
    Day 2 morning: Oh god why, the beach is gonna get whatever body i give it, it hurts and work is gonna suck
    Day 2 night: stop being a pussy, lets go discpline, let's do it! Was in pain still, I couldnt reach extinction on exercises 1 and 2, last 2 exercises were brutal and couldnt do much. Decided to compensate with 2x 1min plank, no clue if it was benificial but I figured there was no way I was getting off easy.
    Day 3 morning: Nope nope nope, god the pain. Still hurts. Laughing hurts, coughing hurts, just getting off the couch was brutal. Wonder if that will go away in the 22 days with no rest.
    Day 3: Workout started in pain but I was more motivated than yesterday. Earned myself 2 extra rounds of heels to heaven and an extra round of step through the planks. By the time I got to SttPlank, the pain was no longer there and it felt better. Xman crunch, made it 12, then a big 3. Jack knife was worst than usual, didnt reach 45 sec. Decided to go for another round anyways just in case and a big 10 secs later i was tapping out. Stationary bike finished me off. Workout is done and I feel a lot better in terms of pain than before I started the workout tonight. Lets do it guys!
    Day 4 morning: To be Updated.

  8. Just to clarify, if you fail on a set, go immediately to the next exercise? No rest? By the time, I’m getting to jack knifes, I’m getting about 3 per side. Then bicycles are hopeless.

  9. Hey guys, I've given this ab workout a try for about 2 weeks now, and I definitely see significant improvement in the definition of my abs. I am lucky to have already been at low bodyfat (at around 8-9%) so I saw results a bit quicker as well as having good nutrition, but none the less my abs still need improvement. You'll see results with this if you stay consistent, make sure to breathe properly on every rep and youll feel the burn. I also do it everyday.
    I plan on sticking with this workout for the long term, its simple, quick but challenging. Give it a go, defo worth it.

    Tldr: imo youll get results if you give it a try, have good nutrition/hydration, and manage to push through the burn. Goodluck

  10. Day 1 – thought I was gonna have abs straight away and shocker, I didn’t. It’s 10 pm and I have a 5k at 8am so I probably should have done this earlier

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