Get a “6 Pack” in 22 Days! (HOME AB WORKOUT)

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If you want to get a 6 pack at home and are not sure what home ab workout to do, give this one a try. This workout is designed to do two things in just 22 days. The first is help you to develop stronger abs by training them the way they should be. No ab function is left out as you work your way from your lower abs to your upper abs to your obliques.

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 6 exercise home ab workout for 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 may not be completely visible 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 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.

The good news is that your body fat levels do not have to be nearly as low as you may have thought they needed to be in order to get a six pack. Some can see even 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 predominantly influence your 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 successfully complete the range for a given exercise, simply wait 10 seconds and go again. Keep repeating the range until you cannot get all the reps or time prescribed. At this point, you will have reached extinction. From here, you would move onto the next exercise in the workout and complete it in the same manner.

The exercises 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)

This entire circuit is to be performed just one time through, however remember that you may be repeating individual exercises multiple times if you are able to complete all of the prescribed reps or time. In this case again, you would rest 10 seconds and repeat the exercise until you couldn’t finish what was prescribed.

This is a killer but it is an ab workout 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 and check out the ATHLEAN XERO program. No bands, benches, bars or weights are needed to build a ripped athletic body.

For more ab workouts to get a 6 pack, be sure to subscribe to our channel here on youtube via the link below and try some of the follow along ab workouts. Don’t forget to turn on your notifications so you never miss a new video when it’s published.

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ATHLEAN-X™ says:

NEW “FAST ACTION” Q&A – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

Mike Hogan says:

If I’m already doing the every other day home work our program from your previous video, should I do these exercises on the off days or everyday?

Abhikalp Saxena says:

Following the perfect abs workout 😂
Now this Jeff never seems to surprise 🤩🤯👍

steven Navarra says:

I have a better program, its called 7 minute abs. Guaranteed to work or we'll send you an extra minute free. Available now on VHS. And laser disks.

Robert PuKeyRay says:

I was just mastering the other 22 day extinction ab routine. Idk to thank you or be like "here we go again Scoobs."

Leopoldo Taylor says:

I'm on week three with "The perfect home workout"!

Joel Pang says:

Do sit-ups hurt your lower back? I’ve heard that it does

The Black Reaper says:

*Starting workout as of 3 April 2k20
Please like so that this comment stays relevant as well as my motivation!

Max Van Oorschot says:


Can you explain what cracking your bones does, whether it is good or bad please? Fingers, neck, back etc.
PS thank you for all your content you make

Lavrine says:

I saw Jeff on CNN today 🥳🥳🥳

Aleatoriedades aleatórias says:

I was already doing some ab training, but i needed a real schedule, and at the same day you released this, all i can say is thanks jeff, going to start it tomorrow.

mralex070 says:

So we do this 22 days consecutively? don't we need time for abdominal muscles to recover?

mickey peters says:

Well my uperbody is growing way quicker as my legs! Nobody wants skinny legs?? I'm a huge fan of pull ups and muscle ups but it aint growing me legs!! How can I grow them in this period to join the gym with some legs!?!

Giovanni Córdova says:

What´s the point of "home workout" if you live in a gym like this guy does.

The Jovial Brit says:

I've been working out, from home, using calisthenics and resistance bands for months, long before this pandemic. So why would I stop now? My daily intake is 4 healthy meals, fruit, drinking only water and consuming 3k calories. I'm 6ft4 and, with my height, build and damn strong posture? I dwarf most men around me in height and body mass. I'm not one of these tall skinny guys, I have a slender build with muscle. Fact.

Lardo says:

so do this everyday for 22 days? I thought we were supposed to not target one muscle group everyday and get time to rest?

Devolock J says:

What are your thoughts on the McGill big 3 Core exercises?

Andrea Mas says:

top trainer. period

Gonelegit says:

Was just about to do your 7 minute ab workout which I’ve been doing for 4 days. This video has come at a perfect time for me because it’s even more tailor made for this quarantine era.

ram dheer says:

Jeff…. If i don't get a sixpack in 22days, I'm gonna 'internally rotate my shoulder'

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