If you want to at home and are not sure what 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 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 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 , 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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    52 replies to "Get a “6 Pack” in 22 Days! (HOME AB WORKOUT)"

    • Shakti

      2:27 ( W Raises ) x 5
      3:03 ( Black widow knee slides ) x 45 seconds
      3:39 ( Butterfly sit-ups ) x 10
      4:01 ( Seated corkscrews ) x 45 seconds
      4:49 ( Levitation crunches ) x 10
      5:25 ( Sit-up elbow thrusts ) x 5 each direction
      *Do as many as rounds you can if you can’t do them then you move on to next exercise ( 10 seconds break )

      • Tamika Small

        Bless you!!!

      • Aditya

        Are those 10 reps or 10 sets

      • Jɘet Bhandari

        Ur a legend bru love you

      • Yiwan Tao

        Thank you so much!

      • Atom Espinosa

        Thanks man

    • Anthony Hoover

      Today is day 22, and I actually made it. Went from little to no visibility of only the upper abs to having a clear outline and at least a 4 pack. Jeff, you done done it.

      • Bobby Ali

        Woooord? Did you do your other workouts or just this strictly?

      • Allow Rapoo

        I’m gonna start today. Tofay is my first day. Wish me luck!

      • Dr. Livesey

        @Allow Rapoo ehh. I would rather do chris heria’s 20 minute abs workout 2-4 days a week. And do cardio

      • Allow Rapoo

        @Dr. Livesey Is his’ better compared to this one?

      • TOXIC FF °

        @Jovany Mendoza and instead of 22 days you went yo year 22

    • Hidden Patchz

      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

      • Kaif Adrees

        yes

      • comunist party :(

        thank you this helps so much 🙂

      • Mango Pixel

        You my friend, are a true hero

      • Spizno

        W

      • Jude Wakefield

        Legend 🥛

    • Kevin Hicks

      I’ve done this for a couple months and literally had the best abs of my life. I came back here to do these again for another couple months. I’ll probably add some other ab exercises along the way but this was so easy to do daily and have abs.

      • Nikol Brown

        What have you been including in your diet ?

      • Mr Wolf

        Hi is this done every day 😁

      • Pokexero

        @Mr Wolf yes

      • Stelios Lk

        May, I ask you something please? After 22 days in a row ,of these abs exercises, how many days ,did you rest , before to start again for another 22 days ? Thanks

      • Sajjad AAmm

        👌ok

    • Kiran Gupte

      Great body and very motivating guidance with free flowing instructions! Loved your videos and no doubt these are improving fitness and benefitting !

    • Ben Heytman

      For those who weren’t initially planning to do this, you will see better results if you add a rest day between each workout.

    • swagger money

      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

    • Manash world

      Today is 22 day and now I have 6packs😎 thanks bro

    • Hreem pandya

      2:27 ( W Raises ) x 5 x 5
      3:03 ( Black widow knee slides ) x 45 seconds x 2
      3:39 ( Butterfly sit-ups ) x 10 x 4
      4:01 ( Seated corkscrews ) x 45 seconds x 2
      4:49 ( Levitation crunches ) x 10 x 6
      5:25 ( Sit-up elbow thrusts ) x 5 each direction x 3

      • Alan Wester

        I mean don’t get me wrong but I feel like 60 reps of levitation crunches when you are already so exhausted is too much for anyone. other than that I like your repetition sequence for each exercise.

      • Cruzi Puzi

        @Alan Wester I agree

      • onion Man

        @Alan Wester they’re low intensity enough that its not a big deal

    • Darrell Bailey

      Great, really clearly instructed, no equipment needed and easy to follow. Been looking for something like this to re-kick start me again after I successfully lost 3 and a half stone and have only put half stone back on over a year and a half. This in gonna try and I’m sure it will inspire me back to adding in the exercise whilst keeping away from crap foods and continuing to be strict on diet; that’s been really key. But seeing this, yer, I want some abs for the summer! I’m with a gym but so busy with my business that i aint had time for my gym or home weights. I’ll come back in a month and let you know how it’s gone…..cheers for these great and simple to follow videos. 👍

    • ATHLEAN-X™

      Nothing looks worse than bloated abs. You’ll want to make sure your 6 pack sits on top of a “flat stomach”, which you can get in JUST 22 days => https://youtu.be/CMKw77fbkOs

      • Im Legalised

        Why did it burn my belly almost the first exercise

      • Сергей Хамёнок

        Thank you for the amazing workout! I have only one question about the levitation crunch. Is there any way to make it harder? It seems way easier in comparison to the other exercises in this workout.

      • William Jordan

        I’m going to start doing this tomorrow. Also going to follow a strict ab diet. Currently at 22% body fat. Do you think I’ll see any ab definition in 22 days? I’ll let you know. Thanks for the great video!!

      • android gamed 17

        Am I okay to do 6 reps of everything Exept the black widow I do 3 because I struggle with that one a lot

    • Zeroberto Gutierrez

      Done this for 2 weeks so far and the results speak for themselves, keep going at it my friend it benefits you

      • ilyshade

        Did u see any changes??

      • Russian Dad

        Yo bro do u have to do this ever day @Zeroberto Gutierrez ?? Just want to know if I keep doing this everyday or take a one day break

      • The Ade Meme

        @Russian Dad every day

    • Nameless

      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

    • not._.dxvid15

      2:25 : 5 W raises, 10 second rest, repeat until you cannot
      complete 5 reps fullv.
      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.

    • Dash Cam Shorts

      There is a very important thing missing from this video: and that is how much time should we rest between the exercises after extinction?
      Because if you rest for 10 seconds again after each exntinction, you’ll get to the point where you won’t be able to complete the first set from any of the following exercises

      • Ciao Bambino

        in my case i can rest 10 seconds between each exercices it’s not a problem, do it 6 times per week rest one day then the following week you will see difference in your performance

    • Lisa Fanucchi

      Crushed my weight workout 🏋️‍♀️ today and added this… LOVE IT!!! Thank you 😊

    • rizzigforce

      I started this 18 days ago and I can already see some progress with my stomach being a little smaller and a slight outline of the abs and on top of this I have been doing other exercises for my other muscles and I have seen the difference it makes so try your best everyone and stay fit 👍👍👍

      • Nnareg

        Bro you doing everyday?

    • Gil the lad

      A record for me
      1: Done
      2. Done
      3. Done badly but done
      4. Done
      5 done with a one minute plank. Was very good
      6 Done with 80 second plank and 15 squats
      7 rest
      8 Done with plank and squats

    • SAHALA BECK

      Thank you so much for the clear way you explained these workouts! Simple and easy to follow!

    • KAINE

      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.

Comments are closed.