The Best 22-Day Ab Workout for a Great Six-Pack (No Equipment Needed) | BOXROX

This 22-day abdominal workout will help you strengthen your core and help build a great six-pack.

It was designed by Jeff Cavaliere.

The 22 Day Abs Workout

“Are you ready for an ab workout challenge that’s suitable for everyone from beginner to advanced? In this video, I’m going to show you just one ab workout routine that you can do for the next 22 days. in a row and that will help you carve out your midsection and give you a great start to bringing out your abs all year round.There are only 6 exercises in this abs workout, each one hitting the abs from one of their main functions.

No equipment

“No equipment is required to perform this abs workout routine. Because of this, there is no excuse either. You will be able to do this abs workout in minutes and you won’t need of an elaborate setup to do it.It can be done in the comfort of your own home or in the gym if you wish.

Source: Li Sun on Pexels

22 consecutive days

“The key to this abs workout plan is that you perform it for 22 days in a row. There are two reasons for this period. First, it gives you the opportunity to start seeing noticeable changes in your abs, especially if you combine this with a dedicated effort to improve your nutrition.You will never be able to see your abs if they are covered in fat.You need to start taking your diet seriously and eating if you want to shed the fat and show the results of your hard work and effort.

Build new habits

“The second reason to do this for 22 days is to help it become part of your lifestyle. They say it takes 22 days to do something for it to become a habit. We’re going to try to make a habit positive here by getting used to training your abs. Don’t worry. The abs are a resilient postural muscle group that is designed for frequent, high-volume workouts.

Sequence

“The exercises in this abs workout follow a specific sequence. They begin with those that target the lower abs using upward motions. This is where the upper body from the waist down remains rather stationary while the lower does movement. This can be seen in the exercise “heels to the sky”.

Source: CrossFit Inc.

Upward rotation

“Then you perform a rotational movement from bottom to top. This one is going to be filled in by stepping through boards. Here you want to try and keep your upper torso still as you create rotation from the bottom using your legs to cross and cross your body. You will be able to feel this burn almost from the first repetitions. Keep going until you reach the timeout as described in the video.

Mid-range movement

“Skip the mid-range move known as the ‘X’ man crunch. This is a great way to bring both the top down and the bottom up. Aim to complete all 12 Suggested reps for the extinction of this abs exercise and move on to the last three exercises, these will hit the obliques, up and down and up and down movements with rotation.

Hit abs and obliques from all angles

You will see that it will not take much time. The advantage and power of this abs workout is that it hits the abs and obliques from all angles and in each of the 6 main ways to hit them.

Video – The 22 Day Abs Workout

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Core and abdominal muscles

The core is the middle of your body, which includes the muscles that support it. The trunk is made up of three muscle groups: the rectus abdominis (sometimes called “abdominals”), the transverse abdominis, and the internal and external obliques. These muscles help keep your spine and pelvis stable during the movement so you don’t injure yourself.

The 22 Day Ab Workout – Transverse abdominis

The transverse abdominis is a deep muscle that lies below the surface of the abdominal wall. It acts like a belt and helps compress internal organs, stabilizes the spine and aids breathing.

It’s also called “the corset muscle” because it wraps around your abdomen like the old-fashioned garment.

The 22 Day Abs Workout – Rectus abdominis

At the front of your abdomen, you will find the rectus abdominis muscle. This muscle is flat and extends from just below your ribs to your pubic bone. It is also called “the six pack ab”. It does not actually contain six different muscles but rather two bellies (inner and outer) that run parallel to each other.

The rectus abdominis flexes the trunk forward about 45 degrees when used alone, but when working with other abdominal muscles it can flex it more than 90 degrees by putting it in play at different points in his range of motion so that one side can achieve full flexion. before another side begins its contraction cycle.

The rectus abdominis helps protect against injury by providing a strong support system for our internal organs such as our stomach and intestines, which can stretch if not sufficiently anchored by this powerful muscle group.

The 22 Day Ab Workout – Internal Oblique

The internal oblique is a deep muscle that runs along the side of your abdomen. It is one of the two muscles that make up your “six pack”, along with the transverse abdominis.

The internal oblique is part of the superficial core: rectus abdominis, transversus abdominis (transverse abdominal), quadratus lumborum (quadratus lumborum) and external obliques.

The internal obliques lie between the outer, horizontal laminae of the anterior abdominal wall.

The 22 Day Ab Workout – External Oblique

The external oblique is a large, flat muscle that runs down your abdomen. It is part of the abdominal muscles and helps you bend to the side.

What are the core muscles?

Core muscles are those that run through your abdomen and support your spine so it can stay stable during physical activity.

These include the internal and external obliques, rectus abdominis (six-pack), transversus abdominis (TVA), and erector spinae (back). The TVA doesn’t have as much definition as other core muscles, but still plays an important role in helping to compress or squeeze inward as you breathe deeply to stabilize your spine during movement.

If you want to specifically target this area with exercises like crunches or planks, be sure to include them in your workout routine.

Conclusion – The 22 Day Abs Workout

Core muscles are essential for the functioning of the spine and pelvis. They work together to help you maintain balance, stability and posture when walking or running. The transverse abdominis is involved in moving food through your digestive tract, while the internal oblique muscle is used to lift objects off the floor. The external oblique muscle facilitates lateral flexion movements, such as reaching for the head with both arms at once.

Use the workout above to strengthen all of these muscles.