Get a “Flat Stomach” in 22 Days! (HOME WORKOUT)

If you want to get a flat stomach at home and are not sure what home 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 a stronger core by training the deep muscles of the abs the way they should be. It doesn’t matter if you have to lose fat right now or are incredibly lean, if you have a belly that sticks out and want to get a flat stomach, this will push you in the right direction.
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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 step by step home ab workout for a flat stomach 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 or completely flat belly may not be completely possible 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 home 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 and have a flat stomach
The good news is that your body fat levels do not have to be nearly as low as you may have thought to start to see a flattening of the midsection. This is because the muscles of the transverse abdominis and pelvic floor are almost universally weak in everyone and can benefit from the activation that will come over the next 3 weeks with this home workout plan. Once you gain control of these core muscles you will see that the waistline will become much tighter even at rest.
That said, here is how this step by step plan is laid out to help you get a flatter stomach.
There are three phases of 7 days in this 22 day plan for a flat lower belly. Each one will take you through a different posture with the goal being to learn to contract and hold the pelvic floor and TA muscles at the same time. In the initial week you won’t even be doing any moving during the exercises for a flat stomach, you will just be holding the contractions mindfully focusing on activating the muscles of your deep core that are currently weak or dormant.
The exercises in this first week are as follows:
Static Supine TA Hold - 10 reps x 20 seconds (3 times per day)
Static Hollow TA Hold - 10 reps x 20 seconds (3 times per day)
Static V-Sit TA Hold - 10 reps x 20 seconds (3 times per day)
Static Plank TA Hold - 10 reps x 20 seconds (3 times per day)
Static Elevated Plank TA Hold - 10 reps x 20 seconds (3 times per day)
Static Kneeling TA Hold - 10 reps x 20 seconds (3 times per day)
Static Standing TA Hold - 10 reps x 20 seconds (3 times per day)
The next phase takes place from day 8 to day 14. Here we introduce some dynamic movement to the equation to ensure that you now not only can contract these muscles but can do so with additional challenge to the core muscles.
The exercises for this week are as follows:
Supine Flutters - 20 reps x 10 seconds (3 times per day)
Hollow Rocks - 20 reps x 10 seconds (3 times per day)
V-Sit Drifts - 20 reps x 10 seconds (3 times per day)
Plank Step Outs - 20 reps x 10 seconds (3 times per day)
Knee Drives - 20 reps x 10 seconds (3 times per day)
Kneeling Walkouts - 20 reps x 10 seconds (3 times per day)
Standing Walkouts - 20 reps x 10 seconds (3 times per day)
The final seven days of this workout to get a flat stomach, the reps on the static exercises will be cut down to 10 and the dynamic moves will be performed for just 5 reps but increased in time to 20 seconds.
This is a killer but it is a home workout for a flat stomach 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 flat stomach and lower belly, 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.

[@athleanx]

If it seems like getting lean is impossible, no matter what you do; I have the SOLUTION to your problem right here => kzbin.info/www/bejne/gISbg5p_ebiGrbM

[@pokemongames87]

zero

[@plastikaaa]

Hey Jeff doing this thing of yours of last 7 motnhs, and with 8min workout on abs every day. This weekend i get along with hot girl, mainly cuz of my abs, i mean it was probably weekend adventure lol, but still hiw can I thank you for that? :) I can do donation or somenting hah

[@carlamiranda2704]

Mostly impossible. Obviously diet very important. But I recently incorporated cardio. Or tried to incorporate cardio!!😐 into the exercise. Keep up the good work. At least your trying!!❤

[@Brian-WolfmanJack99]

Question: You say 3 times per day. Do you mean within a few minutes of each other or all 3 sets scattered throughout the day (for example: 1 set at 9 am, 1 set at noon, 1 set at 4)?

[@Angrymobs62]

Ikr. Come work me out for 22 days. I’m not very fat at all just upper cortisol belly with big breasst

[@AbhishekPareek29]

3:30 - Day 0 4:56 - Day 1 5:12 - Day 2 5:35 - Day 3 5:48 - Day 4 6:12 - Day 5 6:28 - Day 6 6:45 - Day 7 7:18 - Day 8 7:45 - Day 9 8:03 - Day 10 8:16 - Day 11 8:36 - Day 12 8:51 - Day 13 9:04 - Day 14 9:25 - Last week

[@omicron7147]

Thx

[@theodorep9569]

People like you make the world great.

[@shoegal]

Wish I could pin this post for myself.

[@dillpickle5486]

Thanks

[@cantdecide6598]

Thanks. Commenting to bump this so it's easier to find

[@vaaggasje]

This man is going to make me watch this video 22 days in a row

[@senrabetrollin]

I mean we gon do it yeah?😎🤡

[@supernazighost1749]

Yeah.

[@abeginnerspov5968]

You need a download link? Make sure your phone is empty of porns.

[@patrickl4653]

Yep that’s the idea if many people watch this video for 22 days he will have more views, this is probably my 8th time watching this video

[@paigecfrancis]

🤣😂😜. And that we will. Imagine the view count in a month

[@raphaelazoulay6399]

Day 1 - 4:50 (Static Supine TA Hold) Day 2 - 05:11 (Static Hollow TA Hold) Day 3 - 05:35 (Static V-sit TA Hold) Day 4 - 05:47 (Static TA Plank Hold) Day 5 - 06:11 (Static Elevated TA Hold) Day 6 - 06:26 (Static Kneeling TA Hold) Day 7 - 06:44 (Static Standing TA Hold) Day 8 - 07:14 (Supine Flutter) Day 9 - 07:44 (Hollow Rocks) Day 10 - 07:59 (V-Sit Drifts) Day 11 - 08:15 (Step Out Planks) Day 12 - 08:36 (Plank Knee Drives) Day 13 - 08:50 Kneeling Walk Outs) Day 14 - 09:04 (Standing Walk Outs) Days 15 to 21 - 09:24 (Double exercises & half the time per set)

[@AlexBrandin]

Thank you very much! 🙏👍

[@sikariusbison]

Nice

[@justchill10]

how do you pin this comment?

[@TheRealMsMood]

🙏🏾

[@sourabh8088]

❤Very helpful

[@samisassine4931]

I completed the challenge today. Tremendous change of posture and shape. Thank you your teaching are beautiful and precious

[@odysyr]

Homie luring me in with the abs that I want, but keeping me here with the lower back stability I really need.

[@jamescanjuggle]

I think that's the most real comment I've seen in a while

[@richardbiraud105]

You should take a look at Jeff daily lower back re-inforcement routine !

[@martindorta7789]

@@richardbiraud105 Can you put the link?

[@rajat.2]

@@martindorta7789 just search it man

[@Mike_E._Kicks]

m.kzbin.info/www/bejne/eqetn6B-rtOAnNE Truly a game changer.

[@SaadAkhtar24]

Jeff is one man who can tell Thanos to correct his snap technique.

[@thanos3839]

Excuse me!

[@Himhim455]

😂😂😂

[@amalsaji5128]

Liked it!

[@LamaWithoutHat]

He's only snapping with one hand, that's gonna cause some muscle imbalance

[@Nas_JO]

Notice how his wrist is turned in too far when he snaps. Half his gains are going to disappear with that form...

[@shadowkhan3157]

Omg the amount of shaking and pain my body felt from just day one’s workout is a huge wake up call for me

[@sonialoves444]

did you stick with it?

[@Clara-tf8vp]

Is it normal for to feel paín in the lowerback

[@dhonkeypunch]

that means it is time to remove the straw

[@errorisdei988]

@@Clara-tf8vp yes, when doing the dead bug exercise or similar/advanced exercises like these in this video. tbh, I dont think you can make your belly flat with these exercises, but they are great stability exercises for your core. As soon as your stomach muscles (below the abs... transverse abdominis? - sorry english isn't my native language) get tired, your back will try keep the stability. A strong back helps, but that's not the sense of the exercises. Goal is to keep your back flat on the floor. As soon as you lose stability, which you will recognize, when your back is going up from the floor, move your legs coninuestly up (away from the floor to an higher angle). This way your stomach has to carry less weight and you are able to perform the exercise a little bit longer, which helps you strenghtening your stomache muscles over time. The problem with exercises like these in the video is, that a guy is performing them, who is fucking strong. Doing this exercises with an untrained body, you won't be able to perform these exercises at all and especially if you have an untrained back, it will hurt. forget this 22 days method (which I doubt it works) and combine these core stability exercises with squats, deadlifts and hip thrusts - start low (maybe with kettlebell to get used to it) and get higher over time to get a strong core overall. Don't workout everyday, take brakes for regeneration. Doing exercises for legs and back will help you much more to lose fat, since you train the biggest muscles of you body. But nothing won't help, if you dont adjust your nutrition.

[@Myllreri]

​@@errorisdei988I am doing good with these exercises, without training. So I dont know what you are talking about. First day I was shaking and still shaking while doing these, but managed to finnish all.

[@papisway2211]

I completed the 22 days of this workout routine today. Besides all the people who came here commented funny stuff and went gone, I have something helpful for the people who are serious about following this routine. Read below for the results: I am not a big guy. I weigh around 135 lbs. I have a good portion of fat on my lower belly but I wouldn't say it is as huge. You wouldn't notice if I don't take my top off. Initially in the leg lowering test, my legs would be around 45 degrees from the ground level before my back started making an arch. I followed the routine. I would do a couple of sets in a row if I couldn't evenly distribute it within a day. On the 22nd day, I inspected the results, my belly certainly has become flatter. That being said I wouldn't say it is smaller in size but the shape of the stomach seems more toned out and as he specifies in the video "even if you are at those higher body fat levels, you're going to see a tightening or sinching down the waistline" seems to be true. I was surprised to see how well I did on the leg lowering test after the 22 days routine. I can now lower my leg just an inch above the ground without bending my back and can seem to hold it for a good amount of time. My stomach certainly has gained a lot of strength. I did this routine as a pre-warm-up before I start doing some serious abs workout. After I started this routine, I noticed I have a pretty bad posture as well. I am going to follow the exercises to improve my posture and also start the abs routine. I certainly did start eating nutritious food and stopped eating crappy food after watching lots of Jeff's video. I will certainly try to keep up with nutritious eating habits and follow a good workout routine. Stay safe. Stay Healthy. Cheers!

[@couryrussell7653]

What’s been your diet for eating healthy so far?

[@papisway2211]

@@couryrussell7653 I basically avoid all restaurant foods. I love cooking so I didn’t indulge in food outside home a lot but now I have completely stopped eating from restaurants. I bake chicken thighs, zuchinni for dinner and serve it with carrots, cucumbers, avocado and whatever is available. For breakfast, I enjoy boiled eggs, yoghurt, grapes, bananas, oranges, avocados, overnight oats has been favorite of all. I add chia seeds wherever appropriate. Generally I avoid sugar, fried stuffs, any junk food from stores. I promise there are lots of delicious options for nutritious eating!

[@timmyhigh9213]

Great work Papi, I’m on day 7 and noticing a subtle difference and also enjoying the process. Great positive feedback! Cheers mate!

[@m_dig3887]

A little confused on a couple of things: 1) if I already try to workout, its ok to do this and my current routine, so basically this could be like a warmup? 2) what do you do after the 22 days to maintain shape?

[@victorfergn]

my legs have really really weak muscles and I hurt my knee some years ago... I can't do the ones that my legs are involved; I'll try to improve my leg muscles meanwhile I'll try to do the rest.

[@dendanskehelt4296]

When do I take the straw out of my butt again? It's been 6 days.

[@Kozuka308]

You, sir, just won the internet for today.

[@kickiinitwithkay361]

🤐😂

[@AbhijitKher]

😂😂😂 that made my day 🤣🤣🤣

[@damonstan6066]

💀😂

[@miacrisa]

🤣🤣🤣

[@sandeshsalian7595]

It's been 7 days and now I can feel my core... Thank you so much.... God bless

[@GariPhishr]

I just finished day 21 of the 22 day challenge and although my stomach was fairly flat before I started the challenge, I’ve noticed significant muscle growth in my abs as my 6 pack is starting to show through. The most significant change in my body, though, is with my back. I had significant back pain in my lower back when I started this challenge which made it difficult just getting out of bed. By day 17 of the challenge, my back pain was GONE! Thanks, Jeff, for giving me my pain free life back!

[@albertsons9061]

this guys deserves all the love he’s giving us professional tips for free gotta respect that

[@DEVUNK88]

totally, I believe he actually wants to help people, and he knows most of us out here dont even know how to start, and realistically he will never get my money if I never start, there are millions of people that might buy his products or follow his plans but if they never get activated and take those small first steps, they will never

[@Azunan]

well its not really free, he do get big paid for doing it with views

[@ChromieSangria]

I appreciate the ever living heck out of him and this information.

[@SakuraWulf]

@@Azunan He gets paid to work? wow

[@Vladyyy]

@@Azunan you do realize that monetizing content doesn’t change the fact that it’s free.

[@1987RaPsCaLLioN]

3:40 - Leg Lowering test *Week 1* Day 1 - 4:50 (Static Supine TA Hold) Day 2 - 05:11 (Static Hollow TA Hold) Day 3 - 05:35 (Static V-sit TA Hold) Day 4 - 05:47 (Static TA Plank Hold) Day 5 - 06:11 (Static Elevated TA Hold) Day 6 - 06:26 (Static Kneeling TA Hold) Day 7 - 06:44 (Static Standing TA Hold) *Week 2* Day 8 - 07:14 (Supine Flutter) Day 9 - 07:44 (Hollow Rocks) Day 10 - 07:59 (V-Sit Drifts) Day 11 - 08:15 (Step Out Planks) Day 12 - 08:36 (Plank Knee Drives) Day 13 - 08:50 Kneeling Walk Outs) Day 14 - 09:04 (Standing Walk Outs) *Week 3* Days 15 to 21 - 09:24 (Double exercises & half the time per set) Day 22 - Final test + Pictures

[@DL-xu1qn]

legend❤❤

[@TheGorblimey]

Best reply

[@UBASHREEHARIM]

Thanks bro🥰

[@yorkieadventure]

Why isn’t t this pinned at the top??? Thank you 🙏

[@isomac2352]

You my friend are a live saver

[@jamiedavo3123]

Hi Jeff I have just started you 22 day flat stomach routine I have been watching your channel now for a long time and over the last two years I have lost 16 stone and managed to have no over hanging fat I just want to say a big thank you you have changed my life

[@bacchusaurelius]

The most trusted man in fitness.

[@tarunyadav860]

I followed the entire 22 days workout religiously. Have to say, there have been several improvements in my body posture and the overall strength I feel while just sitting or walking. The tummy has reduced a bit, but not a very drastic change, I plan to continue this as long as I can. I do feel great now, just one thing that still bothers me is the straw up my ass.

[@garsalas9291]

Hahahaha

[@seph6777]

Awh so its a fail

[@ChristianCaurla]

LOLLLL

[@simplehealthyliving4681]

Proof that it is diet, lifestyle not exercise that does the vast majority of belly fat reduction.

[@noureddin.z]

Any updates?

[@discjockeyjosh8659]

Day 15 and 16 were a blur... Got damn the abs start burning only halfway through, and then it's holding on for dear life. But Jeff lied to us. It's not 10 mins a day. Its 10 mins to do the workout, and 15 minutes post workout laying on the floor contemplating life...

[@swastikyadav3127]

Lmao

[@pirateeagleofficial]

😂😂😂😂

[@SelfImprovement1111]

Big deal. You should excerise hour and half a day.

[@JetMuzikBeats]

🤣🤣🤣

[@waliansari9467]

Combine this with another full body or an workout and it should enough with a good diet .

[@VeronicaGonzalez-ys9vc]

These are all the exercises I’ve been doing in my classes over the past 20 years, stoked 💪🏽💥🤩

[@johnnycunningham7368]

I love your step-by-step instructions and the screen shots are a game changer. Thanks for what you do.

[@ezequasians5244]

Whenever jeff posts, i stop everything im doing just so i can lose a giveaway

[@mushygrapesgaming9589]

feels bad man

[@sandhests]

Omg that’s literally me 😭💀

[@amarh111]

"I'm in this comment and I don't like it"

[@mushygrapesgaming9589]

@@amarh111 wtfdym

[@richardmaxwellii2689]

Glad I'm not the only one

[@privatechannel800]

Day 0: Sleeping to side on bed watching it with big belly. Day1: ✅Dec5th Day2: ✅Dec6th Day3: ✅Dec7th(was challenging) Day4: ✅Dec8th(Been doing planks for a while, so not difficult for me) Day5: ✅Dec9th (Similar to plank and less strain on other parts while working on abdomin) Day6: ✅Dec10th Day7: ✅Dec11th(1/3 of total challenge completed) I am also doing other strength training and being on 500cal caloric defecit for past 2 months. I am wrapping the towel tightly around my belly to make it go in, it may not have real impact on size of belly but I am mentally teaching my mind that you can look like this. Leaving no stone unturned and also I am not looking for results in shorter term but being consistent and trying to make it a long term habit. Day8: ✅Dec12th(Was feverish but didn’t stop) Dec9: ✅Dec13th( I hate it coz flutter putting more pressure on thighs rather than on abs) Day10: ✅Dec14th Day11: ✅Dec15th Day12: ✅Dec16th Day13: ✅Dec17th Day14: ✅Dec18th(2/3 of challenge completed%) Day15: ✅Dec19th (since I developed some strength in ab muscle over last two weeks, today I feel it easier than I anticipated) Day16: ✅Dec20th Day17: ✅Dec21st Day18: ✅Dec22nd Day19: ✅Dec23rd Day20: ✅Dec24th Day21: ✅Dec25th (100% Done) Conclusion: Significant improvement in ab strength and no visible or measurable difference in waistline. My suggestion: Don’t expect to see the difference in waistline if your body fat percentage is more than 15%. “Whatever the result is don’t give up the challenge in the middle” Because you do more harm to yourself since your mind will remind you are a skipper when you pick up another challenge, so be prepared when you take up any challenge in the first place. Good luck.

[@watermelonman5268]

Way to go man, I think we started on the same day!

[@brandonbaker5418]

Have u seen or felt any difference?

[@privatechannel800]

I can definitely feel abs are strengthening but I have lots of fat on belly, so no big visible difference.

[@privatechannel800]

As Jeff says we cannot spot reduce fat.

[@brandonbaker5418]

@@privatechannel800 I measure waist every morning and see no difference

[@TheRexhim]

Thank you so much Jeff for taking the time out to give us this information

[@Karolpa1138]

And that, my friends, is why this is one of the most popular fitness channels in the world.

[@joneymujar9854]

More like the MOST popular fitness channel on youtube! 💪🔥

[@Kawobi]

Well deserved

[@joelbeaver1093]

Wow I don’t know how old his video is but I’ve had back problems for a long time and I’ve been doing this for two weeks and I’m telling you right now this has helped my back out tremendously this guy is amazing

[@rhcpalex93]

@@joelbeaver1093 the video is only 4hrs old??

[@kmlckd]

He's a PT. Trained and highly educated on anatomy and movement.

[@vortexfitness44]

Me: 3 weeks Jeff: that’s killing your gains!! 22 DAYS!

[@crazydissy3893]

you need 21/22 days to build a habit scientifically.

[@KrazyFalcon]

@@crazydissy3893 yo that's wild

[@crazydissy3893]

@@KrazyFalcon yes indeed

[@lynnstringini6233]

What I found when doing this a year or so back is that it does have a slight slimming effect on the waist but is mostly a really awesome way to start developing ab muscles if you don't use them very often. After I did this thing, I found that utilizing and controlling those muscles in more difficult exercises was a lot easier. Every other exercise becomes more effective. So if you're trying to slim down a bit and work on your abs for the first time, this is a really great place to start. I would also like to mention that like Jeff said, the more fat you have on your stomach to start with you will see less visual results.

[@bryandajay4401]

Hi Jeff, I recently found your channel. I’ve gained so much invaluable information from you, and I’m currently starting this 22 day program. I’m currently in decent shape, but I want to take it to the next level and become the leanest and meanest version of myself. Thank you so much, and keep up the great videos!

[@lifenflightwrickray8966]

Hey brother, awesome video and instruction. My wife and i did the 22 day challenge starting 1 Feb 2021 and it worked for us both. I posted videos everyday so we would stay true. 26 years in the Marine Corps and helping young Marines get in to physical shape, this has been such a challenge and eye opening experience. If you want a challenge this is it. Jeff continue to make this great instructional and educational videos, I'm a believer and student!!

[@DV02459]

Absolutely agree. I'm at Day 21 now. My main question going forward--how to maintain it? Repeat the last 7 days worth?

[@daniellebennis2126]

Thank you for your service

[@bidibum]

Wow that's interesting! Do you have a playlist? I browsed your channel but can't find it

[@gregmarcus9739]

Oorah!💪

[@d.5432]

I did this halfways (roughly 13 days) and the changes were instant and pretty crazy. By training these muscles that I basically NEVER trained before my stomach did indeed got way flatter. I am a thin guy and my stomach always looked weirdly bulged out, however now it stays nice in place and the muscles are tight as hell. I don't look "pregnant" anymore lol. Now I am doing regular (almost daily) sixpack training since it's honestly super fun to do. Whoever reads this and is interested in starting this challenge, absolutely do it. Seriously. Do the first week and you will see a major difference. The muscles get tight quick and start holding your guts in place

[@shrivastavshubham34]

I’m a skinny guy too with pot belly. I also have a anterior pelvic tilt. Will this help me fix the arch that APT people have?

[@amanrehman8281]

Thanks man. Sometimes people just need to hear these stories to add to their drive. I'm going to do this starting today.

[@shrivastavshubham34]

@@notawhale5698 thanks

[@cheerubebayonettaholopaine2638]

id rather do 5 times my 45 min butt workout than a "fun" belly workout 😆

[@sam-qt7ur]

CAN YOU TELL ME THE PREVIOUS DAY EX WILL BE ADDED WITH NEXT DAY EXERCISE ? OR ONLY ONE DAY EXERCISE WILL NOT BE ADDED NEXT DAY PLS HELP

[@MegaSahil009]

okay im taking up this 22 day training challenge. ill post the day1-7 update in the next week. thank you Jeff sir. God bless you for such detailed trainings

[@bodypower7233]

Belly fat accumulation, distended gut hanging over when I started this routine. Within a few days of activating these muscles -- an exciting noticeable difference in appearance and feeling in my mid-section. Now after 22 days, losing 8 lbs of fat (took 8 weeks to achieve), and sticking with this core tightening routine, I am so impressed that the answer was here all of this time. A difference in my waist and control over that pot-belly I have never achieved with only diet and exercise alone. Knowledge IS power! Thank you so much for sharing this plan of action!

[@bighairyfeet]

Sure you did.

[@tcggggg]

@@bighairyfeetnice sarcasm to compensate for your laziness and lack of results

[@thykingdomcome7238]

Who else is lying down in bed watching, and thinking they would do this later?! 😀😂😀

[@behb3425]

I always watch these workout videos, than forgot to do it. When finally got some motivation for running or cycling, I can do some exercises in rush. Not the bestest thing :/

[@Israeliteupk]

Me.

[@spencerbaker3167]

Dang I had motivation until I read this and realized you was right lol

[@niksanchez4972]

😆

[@darkrider11yt96]

Hahah how the fuck you know 😂

[@athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/22-days-flat If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@siddharthatimilsina5245]

Hm

[@drmayanksinha]

Never saw anyone win this.

[@sidd3925]

Happy new year jeff

[@Arnolasat]

I'm early haha

[@oxoxwo6327]

Улдо

[@davecardoza4762]

Well Jeff, after trying these exercises I've realized that I'm not as fit as I thought I was. Time to get serious about my training and stop slacking off. Thank you for your videos. You are my go to guy when it comes to putting my lazy behind back into shape. 🙏🏼🤜🤛 🙏🏼

[@parkergoetz3541]

So its been 22 days, I've also been doing the 6 pack promise app and i just compared pictures from the first day and the results are actually shocking. Very impressed. Thanks jeff!

[@kiilee5963]

what happened? did it become flat ?

[@thetheha9970]

Is that app on the App Store?

[@uzzbuzz00]

@@thetheha9970 there is app called 6 pack abs

[@jacopovignoli00]

When he says 3 minutes and 20 seconds is he also counting the pauses? I’m on day 8 and I fear I misunderstood the routine... i’m doing 20 seconds of work and 10 seconds breaks until I reach 3 min and 20 secs. Can someone please tell me how they do their reps and sets every day?

[@xvi1921]

@@jacopovignoli00 I'm pretty sure he means 10 sets of 20 seconds, in total 200 seconds, which is 3 minutes and 20 seconds. So, it doesn't include the rest times, just the working times.

[@kelzworld100]

I have no idea how he completes the routine in ten minutes! It is taking me 45 minutes! BUT HAVING COMPLETED DAY 2 of the last week I have noticed this- I no longer struggle to get off the couch if I lay down. Amazing how core strengthening helps every day movements.

[@rayproulx8858]

Hi Jeff. Love your videos. I am a 3 year survivor of metastatic prostate cancer and am one month in an at-home exercise program to rebuild muscle and bone loss. Also, because of Andogen deprivation treatment, which causes lower stomach fat, I'm glad I found your Flat stomach in 22 days video and would appreciate a detailed program as offered. Thanks in advance, keep up the good work!

[@glocklesnar9559]

your really the best at explaining and breaking things down for common people to understand and grow

[@dinahjoseph8073]

Wow day 2 and I'm discovering how weak my neck muscles are

[@Notyurr]

Jeff's wife: Honey, get dressed, we're going to a restaurant Jeff: *takes shirt off* Ok babe, I'm ready

[@ArmandoFloresAvila]

😂😂😂😂😂

[@juraaskarov2906]

nah he just put on his adidas pants)

[@GhANeC]

He would be training her with a calm but incessant and high volume and engaging voice on how to improve her undressing and dressing and walking to car motions and postures.

[@shihabahmed619]

Thanks a ton Jeff.. These workouts are really helping me.. I've gained much more control on my lower body while performing other exercises....

[@erindixon2222]

YES! Finally a thorough, trackable way to actually improve those muscles that are so hard to get to! I'm thrilled, thank you. Especially after pregnancy, it has been so hard to find something that targets these areas. Other videos and programs are excellent for the few months postpartum, but they are too light and easy to improve after the recovery period is over.

[@CanaleAV]

Done. It works, folks, it really does. Not only has my waistline significantly decreased, but I've also gained much more control on my lower body while performing exercises like the pushups. Amazing. Thanks, Jeff!

[@ghadir3345]

Hey, can I ask you how did you contract your transverse muscles? Do you contract the muscles as in a crunch or just suck the belly in?

[@CanaleAV]

@@ghadir3345 No crunching, that would activate a different set of muscles. Depending on the exercise, what I do is exhaling, then contracting the pervic floor and finally the transverse abdominis. Here's a trick: put your hands around your waist - if the exercise allows it. It helps me creating a better mind-muscle connection with the t.a. as I am touching it while it contracts. Hope this helps!

[@theseekerofchaos5219]

@@CanaleAV Okay but how do you activate it?

[@jacopovignoli00]

When he says 3 minutes and 20 seconds is he also counting the pauses? I’m on day 8 and I fear I misunderstood the routine... i’m doing 20 seconds of work and 10 seconds breaks until I reach 3 min and 20 secs. Can someone please tell me how they do their reps and sets every day?

[@CanaleAV]

@@jacopovignoli00 Stai facendo bene! Qual è il problema?

[@rikiishitoru8885]

Plebs in winter: I should put a coat on Jeff in winter: I should put a shirt on

[@glowman71]

if I had abs like that, I would would own zero shirts.

[@thetides1826]

@@glowman71 Take that back

[@mayorbradley3952]

Loving the ghost cover man

[@Jack-bs2un]

@@glowman71 Me too

[@InnerEagle]

In winter in my home i use tshirts while I lower my home temperature. I'm not yet ready after 3 yrs to don't use it :-(

[@loganx6686]

This really worked for me! Got abs for the first time in my life. Finally feeling confident in myself. Thank you so much

[@katycanino1566]

Very thankful for these tips, I will try them.

[@alloutrockstar2943]

Me: walks into gym Jeff: wrong

[@balancedactguy]

You see, as he would explain, by walking in the way you did, you derogated your external mandibulosis to the degree it forced a diaplorable semi-outrageous precontraction of the medial conviculous bificulator. Make a few changes and all those problems will go away!! We have a whole video series about that available here !! Just one click away!!

[@TCedward]

😂😂😂😂😂😂

[@sahilmalla6579]

@@balancedactguy dude the words u mentioned in your comment , do they really exists...???😂🤔😂

[@balancedactguy]

@@sahilmalla6579 NOPE, they do NOT exist!!!!...but they do sound confusing don't they? LOL Sometimes Jeffs explanations sound like that!! Don't get me wrong, I do like Jeffs' advice.

[@amritbhattarai5083]

Thank you jeff. You have been helping people for so long, and i absolutely admire you.

[@ksnow4332]

THANK YOOOUUU. I’m 5’8”,126lbs, 20% body fat, and I still struggle with this despite brutal ab days multiple times a week. I couldn’t figure it out. I could hug you right now.

[@moosedawgatlantaproductions]

This is exactly what I was looking for! Thank you Jeff

[@gojoplays88]

“If your stomach looks like this” *shows visual representation of my stomach*

[@gogo6189]

😂

[@supxrsaiyan_]

🤣

[@GautamJr]

220 days 😂

[@PS-py8zf]

@@GautamJr 2200 😂

[@GautamJr]

@@PS-py8zf reality 😂

[@CrimsonWolff]

Finally, someone talking about pelvic floor and TA! We need more of this in the world.

[@karo1624]

I want to thank you. You are a gift from heavens. ❣️ with your advices I’m slowly fixing my body. Your kindness is out of this world, giving so much information and knowledge. Please keep doing it. I wish everybody could join this journey. 🌸

[@tg1466]

This sounds awesome! I pray🙏🏼 I can stick to it.... thank you Jeff🤸‍♀️

[@user-vf6gi4qb8p]

No way you came at the most desperate time most useful person i found in internet and maybe in my life You are a gift!!

[@SouthBrooklynite]

I'm on day 17 and yeah, this works. I saw a difference starting the second week. I'm going to incorporate the v-sit and v-sit drifts into my regular routine going forward.

[@OfficialJamesGardner]

What did you notice? And what was your starting point (body fat etc...)

[@zm7802]

@@OfficialJamesGardner when you start you will know

[@XueHuaPiaoPiao69]

thank you for going straight to the point while giving us all the knowledge as to why these exercises are important. super useful!

[@danqodusk8140]

Jeff's workouts and knowledge are extremely hard to beat!

[@BesaLu246]

This is awesome! I'm 7 months post partum and needed this to strengthen my abs! Thanks so much for these videos, very informative! 😊

[@aalianakbar]

- Leg Lowering test Week 1 Day 1 - 4:50 (Static Supine TA Hold) Day 2 - 05:11 (Static Hollow TA Hold) Day 3 - 05:35 (Static V-sit TA Hold) Day 4 - 05:47 (Static TA Plank Hold) Day 5 - 06:11 (Static Elevated TA Hold) Day 6 - 06:26 (Static Kneeling TA Hold) Day 7 - 06:44 (Static Standing TA Hold) Week 2 Day 8 - 07:14 (Supine Flutter) Day 9 - 07:44 (Hollow Rocks) Day 10 - 07:59 (V-Sit Drifts) Day 11 - 08:15 (Step Out Planks) Day 12 - 08:36 (Plank Knee Drives) Day 13 - 08:50 Kneeling Walk Outs) Day 14 - 09:04 (Standing Walk Outs) Week 3 Days 15 to 21 - 09:24 (Double exercises & half the time per set) Day 22 - Final test + Pictures ---------------------------------------------- I know this was posted by someone else. I'm just gonna leave this here to help me.

[@dtgmno]

Finally...one guy with that one worth video of 11 minutes of real gold advice..(without the "click on the payment gateway..money back guarantee")...RESPECT AND GRATITUDE

[@lawrencequirk3115]

Ur vids are solid! Straight to the point & clear understanding. Thanks for this I finally made progress!

[@contextaddiction]

I really like the step-by-step method and explanation. simple, list form, clear. not a lot of talk! Just the pattern. omg, thank you.

[@DEEPAKKUMAR-ij4do]

Do we have to keep our legs raised or on ground in first exercise ?

[@HealthglowsNet]

Thank you, you the best not only for showing us the exercises so generously, but actually putting the knowledge of wonderful anatomy behind them.

[@curtispowers8803]

Eleven days in and my stomach is flatter but more importantly these muscles I’ve never exercised are improving. I’m moving tired my middle 50’s so health is important to me. Hernia’s run in my family and I can’t help but think these exercises will increase protection from getting a hernia. Thank you so much!!!

[@brandonbaker5418]

I didn't feel anything on the first day how when did you start to see change?

[@Astadium]

THIS GUY IS A REAL DEAL

[@EmileB.]

Wow nice one, love the detailed explanation Jeff - I feel like it's the workout I was looking for, so I'll start it today and will give you my take afterward.

[@reggaelove87]

GREATLY appreciate the fact that you not only verbally and visually explained the exercises you showed us how to do them as well! Excellent video and looking forward to implementing this 22 day plan to see what it can do for me. I’ve struggled with belly fat even at my fittest. Thank you for this

[@CHOPSTICKUPYOURNOSE]

This is spectacular and brilliantly thought out. Thank you

[@TheSchokodragon]

I did this routine - not over 22 days, since I sprinkled some yoga days in between, got sick, stressed out over holidays... But I picked it up again each time and now I finished it - the difference is *significant*.

[@sarasignorelli3899]

I am on day 13th of this challenge. I was pretty consistend, I did the exercise 3 times a day all days, except for last saturday, when I decided to have a rest day. In addition to this, 3 times a day I do 3 set of 10 back iper extension on my bed, and I'm really happy with the results. My stomach is tighter, harder, when i keep it relaxed too, I'm not so swole anymore after big dinners (I basically looked some month pregnant before ahahaha), my back hurts a lot less after I sit for hours and also it bothers me less during abs excercises (like sit ups, crunches etc). I'm pretty fit, working out 3 times a week now but I'm not following a diet, I just don't eat junk food or too many sweet things, choosing fruit and nuts over biscuit and bread during snacks. I tooked a photo on day 2, and my time of the control excercise was 31s, with my back on the ground. I'm looking forward for day 22, and then I think i will keep doing something for maintenance. I just wanted to give some feedback and I hope this can inspire someone. I excuse myself in advance for grammar errors, I'm not English. Thank you Jeff for all the great free informations!

[@135blank2]

Thanks for the motivation!!

[@robertcalkins6120]

Glad to hear this works. I've dealt with this for years and done stomach vacuums with no results. Look forward to trying this

[@simplicitas5113]

I had almost no impact at all for me. I finished all 22 days. I am quite strong already though (e.g. Can do muscle ups with bands) but not ripped at all.

[@antsatlas4855]

I’m not sure I’m contracting the correct muscle. I’m worried I’m not even doing it correct.

[@rmrfboy]

@@simplicitas5113 maybe check your diet too. i think it goes hand in hand with the exercises

[@margarets4610]

I'm a female with 36-24-36 size. Fit and healthy. But I noticed my belly is protruding especially during my monthly period or after my cheat meals. This was an issue that I never actually give any attention to. After watching Jeff's video, I started planning my schedule for it. I do all the sets and reps all in one when I wake up in the morning because I don't have so much time energy by the evening. I'm on my 18th day and noticed a very big difference. It became a habit, even when I take shower or just reading I hold my stomach in. I will keep doing Jeff's method. Thanks!

[@chasityburdine8375]

I love the day to day progression , help to feel like little milestones 😊

[@sasanmoridpour2031]

"If it looks like this, then you can add an extra 0 on your 22 days'' Me: slowly adds *TWO* extra zeros

[@universesounds931]

🤣🤣🤣🤣

[@PS-py8zf]

😂😂

[@danielsatellite2485]

COVID-19 vaccines will rewrite you. To trigger an immune response, the older vaccines put a weakened or inactivated germ into your body. Not the new messenger RNA vaccines. Instead, what the new COVID vaccines do is program your cells to make a protein. This in turn triggers an immune response inside your body which produces antibodies. Once the COVID vaccines enter your body you will never be able to reverse the process and the results between your natural immunity and the invading reprogramming will result in a fast deterioration of your health. In effect, you will not be the same person that was born, but a reprogrammed sick copy of the original. Please DO NOT TAKE THE COVID-19 VACCINES.

[@Sort-of.Trying]

@@danielsatellite2485 I'm sorry, stupid says what?

[@SatvikTandon1209]

@@danielsatellite2485 If you are so concerned about this vaccine(The one which is made by pfizer) don't take it You can take any other vaccine which uses the classical method of vaccination +That story you made is shit

[@danielmoran9902]

This guy is really good: I have really got a hold on my slipped disc/back pain thanks to these vids. Good work!

[@94bestyearever]

woah this is me. Pelvic floor issues, lower back pain. have always been lean but have never had a very flat stomach. I am so glad i found this.

[@j_nightshade]

I’m going to start. New subscriber. Thank you in advance

[@kimcat5548]

Hats off respect to the decipline and knowledge Jeffery.

[@arifultaz1483]

Hey man! Just finished my day 22 today. I couldn't believe it would change me this much when i watched it. Though it's not 100% flat yet. But it changed A LOT. I'll continue doing this for one more week. Thank you so much

[@ultronic2765]

Did your belly eventually get completely flat?

[@storytimewithunclebill1998]

Good to see Jeff with the butt straw. Had me rolling. Going to give the program a try. Was fun to watch. Great video

[@El_Al14]

After doing it for a week, finally I got abs!! Abs on my neck

[@sayadyaghoobi222]

"If it looks like this, then you need add a zero" was so funny😂

[@nancyfancy1956]

🤣

[@syasir1994]

Context matters 🤣🤣🤣

[@omkarpatankar2649]

Yes 😅😅

[@christophermunroe9989]

😂🤣 I know 🤣🤣

[@tedrosvaluescare]

😂😂😂

[@amanrehman8281]

Each one of you watching, you have to try this! I see quite a visible difference by day 9-10. The contraction is really a new feeling. Thanks Jeff!

[@Anxietywilnotwin]

I'm not clear on this, is this weight lose or visible ab muscles? Seems everyone is saying they lost weight

[@Ronaldo-cj4zl]

@@Anxietywilnotwin this ain't weight loss, its strengthening the muscles to assist your back. To put it simply it is a contraction training. You also have to reduce the amount of food intake at every meal if you are a heavy eater.

[@Anxietywilnotwin]

@@Ronaldo-cj4zl well I know it's not weight loss but it sounds like by the reviews people are not mentioning they see "ab muscles" but they do say they lose fat or see a visible difference. I'm only concerned in building abs. I'm 5'10 136. I do not want to get much skinnier

[@Jizzlewobbwtfcus]

Ye it really is. First time I did these exercises I thought "WTF! Where did THAT muscle come from?" :D

[@danielserrano5978]

If you do t mind me asking, do I have to rest between reps? And if so how long?

[@hectormercado7357]

On it. Starting tomorrow. Taking photo before I start. Thanks

[@AnthonyBlubellos]

I have never tried this but will be adding it in and pumped to see the change! Great 👍 video!

[@giorgoskavourakis349]

this is gold...these are great work outs for pelvic ...helps immensely for lower back pain too.....thanks

[@Xerrea]

Initial 1: 3:28 Initial 2: 3:41 Day 1: 4:41 Day 2: 5:10 Day 3: 5:30 Day 4: 5:50 Day 5: 6:10 Day 6: 6:25 Day 7: 6:44 Day 8: 7:10 Day 9: 7:40 Day 10: 8:00 Day 11: 8:15 Day 12: 8:36 Day 13: 8:50 Day 14: 9:04 Day 15-21: 9:20 Day 22: 9:55

[@davenjohn7902]

Thx bruh

[@chadbailey7038]

This is WHAT I was looking for! 🙏🏾

[@hollymarshall7510]

So happy to find this channel! I've been active my whole life, I've never had much challenge achieving my fitness goals...However, post c section I could find the right technique or exercises to get the strength back to my lower core. And I'm talking a few years of trial and many many errors. The surrounding muscle groups would always take over leaving me with no results and plenty of back pain. So these activation techniques and exercises have been an absolute 🙌 Thank you so much for sharing your knowledge!

[@DreForShort]

I love this guy!!! The amount of free, quality information is commendable. Thank You

[@codyingram9177]

I just pulled my groin and cant do a lot of training, but I CAN do this and rebuild my core strength . thank you!

[@clintonwilder2879]

I appreciate all of the videos you create, thank you so much!

[@sherryapplebalagot6940]

I will be trying this coach, thank you for sharing this!

[@CameronS437]

This is fantastic. I'm on day 3 now and already feel a wicked burn. Would love to see something like this for bicep growth or other things. Great way to start 2021!

[@churchillwang4269]

In the case of an emergency airbag deployment, Jeff braces himself by maintaining body symmetry in an attempt to avoid any INJURY IMBALANCE prior to a car accident

[@revilegion2423]

The best comment LMAO xoxo

[@nishal0073]

😆🤣

[@christenrenay]

I wish I had found this video last year!!! Ok so Sunday is my starting day. I’m going to follow the regimen exactly. Crazy part is that some of these moves I’ve done “working out” but never considered actually contracting the right muscles while doing them SMH!! That’s okay because I’ll do it the right way now and going forward. Super stoked on this!! Thanks @Athlean-X 🙏🏽

[@crosscountrygl]

I believe everything you spoke of is correct I’m going to commit to the 22 days!! Thanks

[@PavelKahun]

Omg, I just started it, and it is actually kicking my ass, just the lying on the back. My core is a mess, I sit a lot at work and honestly, always thought the core will get exercise enough from me just moving around etc. To a point where I got the beginning stage of diastasis recti (abs separation, but I can fix it by core exercises). I was honestly so ignorant. I will post here in 22 days how it went, wish me luck guys Edit: for results check down bellow, don't be lazy. 😁

[@mchemssy]

@Alfred Cyril He just started yesterday !!!! You've to wait for 22days ;)

[@6SE1SD9]

@@mchemssy 😂😂😂

[@wanderer73287]

Pavel, I'm starting tonight. Good luck!

[@PavelKahun]

@Alfred Cyril As was said before, you should have waited for the 22 days. 😁 That said it's great exercise, I mean, I was never motivated to do the regular core exercises, because I held plank, or some such position and after I was never sore it felt I wasn't doing anything. With this I am sore. 😁

[@spoopyd.8910]

Goodluck mate! Starting this tomorrow myself.

[@danzim3617]

Right on time! Lets go guys! We can do it.

[@mylespl]

Did this workout and really cut down the amount of food i was eating.. wow, i lost 16lbs and I’m ready for our vacation. I also added a 20 min run in once a week. So, nothing crazy.. after this vacation coming up I’m going to step up my workouts. Feeling great!