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.

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.

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.

[AbhishekPareek]

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

[vaaggasje]

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

[raphaelazoulay]

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)

[shadowkhan]

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

[odysyr]

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

[SaadAkhtar]

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

[samisassine]

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

[privatechannel]

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.

[papisway]

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!

[RaPsCaLLioN]

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

[sandeshsalian]

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

[jamiedavo]

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

[dendanskehelt]

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

[bodypower]

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!

[tarunyadav]

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.

[ezequasians]

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

[TheRexhim]

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

[Karolpa]

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

[thykingdomcome]

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

[johnnycunningham]

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