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 six pack 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 six pack 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 athleanx.com 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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48 comments
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!
Day four
I’ll be doing the 22 days forgot the first few sorry
Day 4- I barely did it but still feeling good ig hope I do get abs, also what food should I eat to support my journey?
On my second day I didn't perform as well as the first one, is this normal? Becose all my muscles were sour from the day before 😭
This helped a lot thank you
Day five
If you look like this right now 😂 that’s my picture 😳
Lol I’m a kid with a 4 pack now
Click bait huh? I’m interested…
Ima be me and do I his multiple times a day lol I’m grinding it
Oh im not a athlete
Pro tip if your knee is really swollen don’t do the 2nd exercise
How much times do u do this a day cuz I do it 7 a day with no rest
How many reps do I do? Do I just do 1 per day or multiple reps per day
For those who weren't initially planning to do this, you will see better results if you add a rest day between each workout.
this easy
its been an hour and im only on butterfly crunches, bro this needs to be harder
Day 01 ✔️
What if ur skinny
Can 13 year olds do this?
do we do the workout everyday, or do we have rest days as well?
Ab workouts are never the waste but if you want some proper gains, or fat losses which are more important for gaining abs, you should follow some structured and personalized diet plan! I got mine from diet helper named Dietarize, but there are many more great options, I believe (especially if you are lazy like me and hate counting calories and macros). I lost 8lbs of fat in my first month, but I have just started 💪
Doing this, I’ll update.
day 1
Is it ok to work abbs every day
What'll happen if we'll do this workout for whole year?
Giving this a try starting tomorrow. Looking forward to making consistent progress!
Let's see if I can do this for 22 days, dont mind my checklist
Expectation – Some definition
Goal – To stay consistent
Day 1 – Done
Day 2 – Done hurting slightly, found out that my midrange and upper abs are stronger but lower abs and obliques are lacking
Day 3 – Done hurting badly really sore, didn't do as well as yesterday
Day 4 – Done, not as sore, but struggling with the corkscrews, it hurts my legs more than my core
Day 5 – Done, Still hurt a lot on corkscrews
Day 6 – Done
Day 7 – Done
Day 8 – Done
Thanks for the video.
Question, if I've ignored my abs for years…should I do these exercises everyday or 2x-3x a week? Shouldn't I still provide my muscles growth/recovery time like other muscles?
Thanks,
-M
Day1✅
Who thought that the levitation crunches were the easiest?
During the levitation crunches I had to stop because my neck was hurting. Am I doing something wrong? Where should I be looking? Help!
I've been eating more chicken and fish and turkey and pork and beef is just sometimes. I like to draw, play video games, read books and exercise and I also eat a lot of fruits and vegetables.
New year new gains
you got this everybody!!
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This is what I'm trying to accomplish! Strong arms and strong legs rock hard abs and to be strong and fast so I can keep everything balanced
Just completed my 2nd day of workout, I'm concerned that I'm not doing this correctly because my legs and back are what's mostly sore. I feel like I'm probably doing this wrong and also slightly frustrated with how the video didn't really go into depth on how to do each exercise. I've tried consulting other guides and I still am not sure if I'm doing it all correct.
I love my abs so much I even protected them with a layer of fat.
Hey guys I actually have a question about the W thing is there away to like not make the legs go opisit ways when I do it my knees go to opposite sides and don’t keep straight is there maybe a tip for that ?
2:25: 5 W raises, 10 second rest, repeat until you cannot complete 5 reps fully.
2:57: Black widow knee slides, 45 seconds, 10 seconds rest, repeat until you cannot complete time.
3:36: Butterfly situp, 10 reps, 10 second rest, repeat until you cannot complete 10 reps.
3:58: Seated corkscrew, 45 seconds, 10 seconds rest, repeat until you cannot complete time.
4:46: Levitation Crunch, 10 reps, 10 second rest, repeat until you cannot complete 10 reps.
5:21: Sit up elbow thrusts, 5 each side, 10 second rest, repeat until you cannot complete reps.
reposting this so its at top of comments so I can click faster
Day 1 for me. Will come back on the 22nd day and will drop an update. My body fat is something like 19-22percent 😃
In the 1st excersice my head have to be on the floor? Or i have to move my head a little bit up?
Is this done for the whole 22 days or breaks in between the 22 days?
Day 1 done
Day 2 done
Hi tomorrow iam gonna start this
Wish me good luck😊✌
if only u did more explaining on how to do the exercises(before someone injures there back for doing it incorrectly )
Btw what your age
Liked and subscribed. Professional, well edited, direct content exactly what I was looking for with an inspiring attitude. See you in 22 days!