Get a “Flat Stomach” in 22 Days! (HOME WORKOUT)
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- Опубліковано 5 лют 2025
- 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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Subscribe to this channel here - / jdcav24
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.
If it seems like getting lean is impossible, no matter what you do; I have the SOLUTION to your problem right here => ua-cam.com/video/JS8RgIDSSwQ/v-deo.html
zero
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
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!!❤
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)?
Ikr. Come work me out for 22 days. I’m not very fat at all just upper cortisol belly with big breasst
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
Thx
People like you make the world great.
Wish I could pin this post for myself.
Thanks
Thanks. Commenting to bump this so it's easier to find
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!
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!
What’s been your diet for eating healthy so far?
@@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!
Great work Papi, I’m on day 7 and noticing a subtle difference and also enjoying the process. Great positive feedback! Cheers mate!
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?
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.
I completed the challenge today. Tremendous change of posture and shape. Thank you your teaching are beautiful and precious
This man is going to make me watch this video 22 days in a row
I mean we gon do it yeah?😎🤡
Yeah.
You need a download link? Make sure your phone is empty of porns.
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
🤣😂😜. And that we will. Imagine the view count in a month
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
legend❤❤
Best reply
Thanks bro🥰
Why isn’t t this pinned at the top??? Thank you 🙏
You my friend are a live saver
Homie luring me in with the abs that I want, but keeping me here with the lower back stability I really need.
I think that's the most real comment I've seen in a while
You should take a look at Jeff daily lower back re-inforcement routine !
@@richardbiraud105 Can you put the link?
@@martindorta7789 just search it man
m.ua-cam.com/video/DvJnmHynMfo/v-deo.html
Truly a game changer.
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)
Thank you very much! 🙏👍
Nice
how do you pin this comment?
🙏🏾
❤Very helpful
Jeff is one man who can tell Thanos to correct his snap technique.
Excuse me!
😂😂😂
Liked it!
He's only snapping with one hand, that's gonna cause some muscle imbalance
Notice how his wrist is turned in too far when he snaps. Half his gains are going to disappear with that form...
this guys deserves all the love he’s giving us professional tips for free gotta respect that
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
well its not really free, he do get big paid for doing it with views
I appreciate the ever living heck out of him and this information.
@@Azunan He gets paid to work? wow
@@Azunan you do realize that monetizing content doesn’t change the fact that it’s free.
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
*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…
Hm
Never saw anyone win this.
Happy new year jeff
I'm early haha
Улдо
And that, my friends, is why this is one of the most popular fitness channels in the world.
More like the MOST popular fitness channel on youtube! 💪🔥
Well deserved
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
@@joelbeaver1093 the video is only 4hrs old??
He's a PT. Trained and highly educated on anatomy and movement.
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.
Hahahaha
Awh so its a fail
LOLLLL
Proof that it is diet, lifestyle not exercise that does the vast majority of belly fat reduction.
Any updates?
It's been 7 days and now I can feel my core... Thank you so much.... God bless
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!!
Absolutely agree. I'm at Day 21 now. My main question going forward--how to maintain it? Repeat the last 7 days worth?
Thank you for your service
Wow that's interesting! Do you have a playlist? I browsed your channel but can't find it
Oorah!💪
Who else is lying down in bed watching, and thinking they would do this later?! 😀😂😀
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 :/
Me.
Dang I had motivation until I read this and realized you was right lol
😆
Hahah how the fuck you know 😂
When do I take the straw out of my butt again? It's been 6 days.
You, sir, just won the internet for today.
🤐😂
😂😂😂 that made my day 🤣🤣🤣
💀😂
🤣🤣🤣
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!
what happened? did it become flat ?
Is that app on the App Store?
@@Eddie0128 there is app called 6 pack abs
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?
@@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.
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.
The most trusted man in fitness.
Wow day 2 and I'm discovering how weak my neck muscles are
“If your stomach looks like this” *shows visual representation of my stomach*
😂
🤣
220 days 😂
@@GautamJr 2200 😂
@@PS-py8zf reality 😂
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!
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?
@@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!
@@CanaleAV Okay but how do you activate it?
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?
@@jacopovignoli00 Stai facendo bene! Qual è il problema?
WEEK 1:
Day 1: ✅ 4:56(Static Supine)
Day 2: ✅ 5:12(Hollow Hold)
Day 3: ✅ 5:32 (Static V-sit)
Day 4: ✅ 5:45 (Plank)
Day 5: ✅ 6:14 (Static Elevated Plank)
Day 6: ✅ 6:29(Static kneeling TA hold)
Day 7: ✅ 6:50
WEEK 2:
Day 8: ✅ 7:18 (Supine flutter)
Day 9: ✅ 7:45 (Hollow rocks)
Day 10: ✅ 8:07 (V-Sit drifts)
Day 11: ✅ 8:21(Step out plank)
Day 12: ✅ 8:39 (Elevated plank knee drives)
Day 13: ✅ 8:57 (Kneeling walkouts)
Day 14: ✅ 9:05 (Standing walkouts)
Day 15: Took a break ❌
Week 3
Day 16: ✅ (Static Supine TA hold & Supine flutter)
Day 17: ✅ (Hollow hold & Hollow rocks)
Day 18: ✅ (Static v-sit TA hold & V-sit drifts)
Day 19: ✅ (Plank & Step out Plank)
Day 20: ✅ (Static Elevated Plank & Elevated Plank knee drive)
Day 21: ( Static kneeling TA hold & kneeling walkouts)
Day 22: ( & standing walkouts)
Yo what's the result?
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...
Lmao
😂😂😂😂
Big deal. You should excerise hour and half a day.
🤣🤣🤣
Combine this with another full body or an workout and it should enough with a good diet .
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
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?
Thanks man. Sometimes people just need to hear these stories to add to their drive. I'm going to do this starting today.
@@notawhale5698 thanks
id rather do 5 times my 45 min butt workout than a "fun" belly workout 😆
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
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.
Way to go man, I think we started on the same day!
Have u seen or felt any difference?
I can definitely feel abs are strengthening but I have lots of fat on belly, so no big visible difference.
As Jeff says we cannot spot reduce fat.
@@privatechannel800 I measure waist every morning and see no difference
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
Thx bruh
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.
What did you notice? And what was your starting point (body fat etc...)
@@OfficialJamesGardner when you start you will know
Whenever jeff posts, i stop everything im doing just so i can lose a giveaway
feels bad man
Omg that’s literally me 😭💀
"I'm in this comment and I don't like it"
@@amarh111 wtfdym
Glad I'm not the only one
Omg the amount of shaking and pain my body felt from just day one’s workout is a huge wake up call for me
did you stick with it?
Is it normal for to feel paín in the lowerback
that means it is time to remove the straw
@@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.
@@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.
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!
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.
Do we have to keep our legs raised or on ground in first exercise ?
Me: 3 weeks
Jeff: that’s killing your gains!! 22 DAYS!
you need 21/22 days to build a habit scientifically.
@@crazydissy3893 yo that's wild
@@KrazyFalcon yes indeed
This really worked for me! Got abs for the first time in my life. Finally feeling confident in myself. Thank you so much
nice profile pic.
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!
Sure you did.
@@bighairyfeetnice sarcasm to compensate for your laziness and lack of results
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!!!
I didn't feel anything on the first day how when did you start to see change?
That feeling when you realise that Jeff have done much more for your health, than your parents, doctors and you. Thanks for that, sir. We all appreciate it.
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
Day 0 - 3:28 Day 1 - 4:41
Day 2 - 5:11 Day 3 - 5:34
Day 4 - 5:47 Day 5 - 6:10
Day 6 - 6:26 Day 7 - 6:43
Day 8 - 7:14 Day 9 - 7:43
Day 10 - 7:59 Day 11 - 8:15
Day 12 - 8:35 Day 13 - 8:50
Day 14 - 9:04
Day 15 through 22 - 9:15
For dummies like me who needs demo
Thanks
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!!
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. 😁
@Alfred Cyril He just started yesterday !!!! You've to wait for 22days ;)
@@mchemssy 😂😂😂
Pavel, I'm starting tonight. Good luck!
@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. 😁
Goodluck mate! Starting this tomorrow myself.
I did this over 2 months (lazy). I noticed a big difference in 2 weeks. My stomach is basically flat now. Love it. I’m going to continue it again because he’s right: these muscles were dormant!
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!
I'm not clear on this, is this weight lose or visible ab muscles? Seems everyone is saying they lost weight
@@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.
@@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
Ye it really is. First time I did these exercises I thought "WTF! Where did THAT muscle come from?" :D
If you do t mind me asking, do I have to rest between reps? And if so how long?
1 billion percent works!!!
I'm not talking overnight, miracle abs. But a clear, noticeable difference for sure!
Can you please tell me the sensation I am trying to feel when controlling these muscle groups
Starting week 3 today!!!!!!! So far, it's been an interesting journey, and i find that approach very usefull for singing, which is totally unexpected.
Now I'm definitely doing these!
I was expecting something like this, glad to see someone confirming it
Last Week Written out since it was not in the description
Supine Hold - Supine Flutters - 5 reps x 20 seconds (3 times per day) Both
Hollow Hold - Hollow Rocks - 5 reps x 20 seconds (3 times per day) Both
V-Sit Hold - V-Sit Drifts - 5 reps x 20 seconds (3 times per day) Both
Plank Hold - Plank Step Outs - 5 reps x 20 seconds (3 times per day) Both
Elevated Plank Hold - Knee Drives - 5 reps x 20 seconds (3 times per day) Both
Kneeling Hold - Kneeling Walkouts - 5 reps x 20 seconds (3 times per day) Both
Standing Hold - Standing Walkouts - 5 reps x 20 seconds (3 times per day) Both
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
Did your belly eventually get completely flat?
Jeff's wife: Honey, get dressed, we're going to a restaurant
Jeff: *takes shirt off* Ok babe, I'm ready
😂😂😂😂😂
nah he just put on his adidas pants)
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.
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
The best comment LMAO xoxo
😆🤣
Extremely slim guy, 100% sedentary, negative body fat. But, being in my 30s, a gut has manifested.
Will edit as I go through with the program, this channel has saved me from some pains in the past.
Day 1 - 4:50 (Static Supine TA Hold)
Couldn't even do the leg raise test, because I can't straighten up my legs. Muscle contraction was surprisingly taxing on the thighs.
Day 2 - 05:11 (Static Hollow TA Hold)
Not sure I really know how to flex the TA, but I'm doing what seems right.
Day 3 - 05:35 (Static V-sit TA Hold)
Feeling pretty sore from Day 2. This one is quite taxing, long breaks between reps increase the time requirement, but keeping at it.
Day 4 - 05:47 (Static TA Plank Hold)
This one was very easy. Went for 40s reps to save time, even managed 60 one time.
Day 5 - 06:11 (Static Elevated TA Hold)
Also very easy, even holding 100s once.
========== I have noticed I can lift my legs off the ground from lying down, and keep them lifted, something that wasn't possible at the start.
Day 6 - 06:26 (Static Kneeling TA Hold)
Ezpz
Day 7 - 06:44 (Static Standing TA Hold)
Also ezpz, I am afraid to go back to the floor on day 8.
Day 8 - 07:14 (Supine Flutter)
Not bad, could do it with breaks.
Day 9 - 07:44 (Hollow Rocks)
This one destroyed me, and I only managed 2/3 of it. Taking a 3 day break so my muscles stop being sore.
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)
so what physical change did you notice?
Jeff making our stomachs flat, back stability and making us last longer in bed with the lowkey kegal exercises. GOAT
This should be on TV on Saturday mornings like the car garage shows they have... some one needs to give him a half hour show
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)
this is for me so i can remember it
Do we hold our breaths too?
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!
"If it looks like this, then you can add an extra 0 on your 22 days''
Me: slowly adds *TWO* extra zeros
🤣🤣🤣🤣
😂😂
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.
@@danielsatellite2485 I'm sorry, stupid says what?
@@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
This is awesome! I'm 7 months post partum and needed this to strengthen my abs! Thanks so much for these videos, very informative! 😊
Alright, 44 days completed !! This is basically my daily routine now. That 15 min per day really reinforged my belly muscles. Still gotta keep going.
Can you please tell me the sensation I am trying to feel when controlling these muscle groups
The heck is a reinforge
@@RylzMunkister 😅
🧢’n
@@eruptrl8893 The pelvic floor sensation is the same as if you HAD to hold in a bowel movement (say, because you were in your car or something) and you squeeze to try to keep from having that bowel movement.
The other one's sensation is harder to describe. It's squeezing and pulling in all the muscles completely around your body at the level of your belly. Maybe imagine trying to use your all those muscles to imitate a girdle?
Hope that helps.
I love your step-by-step instructions and the screen shots are a game changer. Thanks for what you do.
Where’s the donate button Jeff I need to give you money for the service you provide us all. Your BACK videos are invaluable
Buy a T-shirt or supplements. Top notch stuff
Me: walks into gym
Jeff: wrong
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!!
😂😂😂😂😂😂
@@balancedactguy dude the words u mentioned in your comment , do they really exists...???😂🤔😂
@@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.
Thank you Jeff! I was 40+ lbs overweight and am now on day 57 of 75Hard. My diet has been 90+% Whole30 with my only dairy coming in via cheese on my tapioca crust Whole30 compliant pizza on Friday nights. I’ve followed. I’ve dropped over 7% body fat so far but still want to get below 20%. Thank you for all of these science based tips and tricks to help overcome various challenges I’ve been wrestling with. Honestly...Great work! Thank you!
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.
After doing it for a week, finally I got abs!! Abs on my neck
Plebs in winter: I should put a coat on
Jeff in winter: I should put a shirt on
if I had abs like that, I would would own zero shirts.
@@glowman71 Take that back
Loving the ghost cover man
@@glowman71 Me too
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 :-(
Thank you so much Jeff for taking the time out to give us this information
Almost every human on earth should do this. Jeff is the best !
"Jeff the humble", the best trainer, teacher....
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!
Thanks for the motivation!!
Glad to hear this works. I've dealt with this for years and done stomach vacuums with no results. Look forward to trying this
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.
I’m not sure I’m contracting the correct muscle. I’m worried I’m not even doing it correct.
@@simplicitas5113 maybe check your diet too. i think it goes hand in hand with the exercises
On my second day and I see results already. I'm 56. THANKS JEFF!
Can you please tell me the sensation I am trying to feel when controlling these muscle groups
Did anyone else catch the puppy at the 6minute mark?!!! This is all great 👍🏾 Thanks Jeff
Do a 22 day Leg workout and I'll have everything I need 🙌🏿
"What does it look like right now"
*me* looks down and see's my stomach lookin' like a yoga ball
🤣👍
Very unhealthy and it's not really something to joke about. Are you already having side effects of it? worse sleep, memory, mood, snoring, needing to pee at night, feeling tired, insecurities (caused by low testosterone) etc?
I've literally only been doing this since yesterday and I already see a difference.
Thanks for doing this one, Jeff. My wife and I are both working the transverse hard now.
Tell me how it goes. Are those changes significant changes or mild ones?
@@frostyplayz7879 significant change in terms of lower back pain. The reduction in my wasteline is minor, but definitely there.
@@joshuaknicely2207 gotcha, thx for letting me know
So it's been 21 days... Updates?
@@GetRachelRay definitely less lower back pain. I'm finding myself with significantly better posture. I've seen a reduction in my wasteline (that popped out lower belly Cavalier discusses), though I get the feeling that's simply from having a tighter transverse; maybe that's the point. I wouldn't call the change in my wasteline large to any degree, but it is something that I haven't been able to shrink any other way (i.e., reducing body fat percentage hasn't been able to deal with it).
Starting today will keep all 2022 people updated
I love this guy!!! The amount of free, quality information is commendable. Thank You
I see stomach, I click I give a like and then I do nothing about it
😂🤣😂
C'mon, that's so 2020 behavior! Now is 2021 -- time for a change! :-)
If you need more motivation, watch a Wes Watson video...
I internally rotated my shoulders to press this video :0
3 sets of face pulls. Pew pew!! 😆
U need to get your shoulder amputated, to avoid loss of gains. Sorry this is the only way
@@raghavendrah2934 lmao😂
You commited a sin
😄😄😄
Day 10, real progress, looking and feeling good. Excellent workout thanks!
I've learned to love my stomach, flat or not, while still working towards fitness goals. That's the biggest flex.
For yourself it is
So why are you here?
Another comment posted before the video has end 😂
We came here to make our stomachs better so we can love them. THAT is the biggest flex.
Good for you, darling. Love yourself before everything else
Hats off respect to the decipline and knowledge Jeffery.
Thank you jeff. You have been helping people for so long, and i absolutely admire you.
Im starting off at 350 lbs. Better late, than never.
Thats good men!!! Let’s fucking go
I'm at 285. My personal "best". I keep trying to ignore vanity, and recognize the intense stress put on me by my job, my school, family dynamics, and sleep deprivation as a result of working night shifts, ... but now my blood pressure is high, and in the past it was always on the low end of normal, so shit just got real.
Good luck and press.on.
3:33 "Take a look in the mirror and see how far your stomach protrudes" then Jeff's brick wall of abs proceeds to shine in mirror
EXACTLY WHAT I thought xD
Ha ha same thing crossed my mind. He could at least have forced it
"If it looks like this, then you need add a zero" was so funny😂
🤣
Context matters 🤣🤣🤣
Yes 😅😅
😂🤣 I know 🤣🤣
😂😂😂
I have a super skinny build but I always had that little bump in my stomach. 2 days in and already seeing a difference. Looking forward to keep the routine and I'll update this comment when I finish
Good luck 👍💪
I just pulled my groin and cant do a lot of training, but I CAN do this and rebuild my core strength . thank you!
Im gonna try the 220 day program!! went from 378 to 295 very slowly by giving up only sugar. same every day intake nothing changed. just the sugar. work and home , no exercise. (long story) I will now start riding bike to and from work to decrease fat as much as possible while slowly strengthening my legs. forgot to mention Im 50+ I will never be able to get a 6er without surgery. The point of this note is that after being told I would not walk again the workout you have here helped me to do so. Great video and examples.
this is gold...these are great work outs for pelvic ...helps immensely for lower back pain too.....thanks
Jeff's workouts and knowledge are extremely hard to beat!
I just finished the day four-session, and I must say that I see a change. I'll keep on pushing until day 22
How long am i supposed to rest in between sets?
Did you keep pushing?
Day 14: I'm still getting used to drinking milk from my butt, but my stomach is getting flatter. 😂 😂 😂 😂
LMAOOO
i dont get this joke. can someone explain please?
@zuzu watch minute 2:50, that is
That's the funniest thing I've read in month's 🤣😂🤣
Bwahahahaha
Ok this is just creepy, I have a party in 22 days and was talking about losing fat on the phone yesterday and was not even speaking in english. The Big Brother is already here!
and this has 22 likes
Let’s get this to 22 comments
1
2
Lmao right, google is always listening
I love the day to day progression , help to feel like little milestones 😊
Instructions unclear: Now my chest is flat
I wished mine was flat
@@Mind_Blown767 you wish your chest was flat?
@@wrestlinghe2638 Lmao
@@wrestlinghe2638 😂😂
@@wrestlinghe2638 he's prob referring to his moobs, if not i'm not sure what
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
Jeff has transform into the ultimate life form where he can read everyone minds
Ayayayayay
He waited 4-no 5,000 years to make this video
I got Matt as my coach. Seems like I made a good decision! Just started today but super knowledgeable. I think he will lead me to a 6 pack