The “22 Day” Ab Workout (NO REST!)

  • Published: 26 May 2017
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    Are you ready for an ab workout challenge that is suitable for everyone from beginner to advanced? In this video, I’m going to show you a single ab workout routine that you can do for the next 22 days straight that is going to help to carve up that midsection of yours and give you a jump start on getting your abs to pop year round. There are just 6 exercises in this ab workout, each one hitting the abs from one of their primary functions.

    No equipment is required to perform this ab workout routine. Because of this fact, there are no excuses either. You will be able to do this workout for your abs in just minutes and you won’t need any elaborate setup to get it done. It can be done in the comfort of your own home or in the gym if you so choose.

    The key to this ab workout plan is that you perform it for 22 days straight. There are two reasons for this time period. First, it gives you an opportunity to start seeing noticeable changes in your abs particularly if you pair this with a dedicated effort to improve your nutrition. You will never be able to see your abs if they are covered in fat. You need to start getting serious about your diet and eating if you want to strip away the fat and show the results of your hard work and effort.

    The second reason for doing this for 22 days is to help this become part of your lifestyle. They say it takes 22 days of doing something for it to become a habit. We are going to try and create a positive habit here by getting you used to training your abs. Don’t worry. The abs are a resilient postural muscle group that is built for high volume and frequent training sessions.

    The exercises in this ab workout follow a specific sequence. They start with those that target the lower abs using bottom up movements. These are where the top of the body from the waist up stays rather stationary while the bottom does the movement. This can be seen in the heels to the heavens exercise.

    Next you perform a bottom up rotation movement. This one is going to be filled by the step through planks. Here you want to try and keep your upper torso still again while you create rotation from the bottom using your legs to step through and across your body. You will be able to feel this burn almost from the first few reps. Keep going until you reach the extinction time as described in the video.

    Move on next to the midrange movement known as the “X” man crunch. This is a great way to bring both the top to the bottom and the bottom to the top. Aim for completing the 12 reps that are suggested for extinction on this ab exercise and move onto the final three exercises. These will hit the obliques, top down movements and top down with rotation.

    You will see that this is not going to take very long. The benefit and power of this ab workout is that it is hitting the abs and obliques from every angle and in each of the 6 primary ways of hitting them. If you find that this is just a little too tough for you as a beginner you can always check out my alternative workout that is more suitable for beginners here -

    For a complete workout plan that programs ab training each time you train in a way that will get you your six pack faster than any other program, be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete and see first hand how much faster you can start seeing results by training your body the way it was meant to be trained all along.

    For more ab workout videos and workouts for abs at home, be sure you subscribe to our channel here on RUclip at
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Comments • 10 805

  • Marc Delizo
    Marc Delizo  5 hours back

    Starting Date: January 19, 2020
    Day 1: ✅

    • Jay Stern
      Jay Stern  19 hours back

      Aight fuck it ima tell y’all if this works in 22 days
      Day 1: done

      • livenhfree
        livenhfree  1 days back

        Can't understand why they call that last exercise "stationary bike."

        • tannu tannu
          tannu tannu  2 days back


          • Duncan Dixon
            Duncan Dixon  2 days back

            I have abs......olutely nothing

            • Nancy Presutti
              Nancy Presutti  3 days back

              Amazing channel!

              • Jennifer Trezona
                Jennifer Trezona  3 days back

                Made it!!

                • hi bye
                  hi bye  3 days back

                  Starting date 1-16-20
                  Day 1 💎 DONE
                  Day 2 💎 DONE
                  Day 3 💎 DONE
                  Day 4
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                  Please give me support I wanna finish this please give me encouragement to keep going

                  • Kasper Hennum
                    Kasper Hennum  4 hours back

                    When you feel like you want to quit remember why you started!

                  • Mike Flannery
                    Mike Flannery  9 hours back

                    Good luck!

                  • hi bye
                    hi bye  19 hours back

                    @Jay Stern 3 days down and I'm already swore I'll take that as a good thing thanks for the support

                  • Jay Stern
                    Jay Stern  19 hours back

                    You got this my man

                • Jesselyn Floyd
                  Jesselyn Floyd  4 days back

                  I’m starting

                  • Ervin :D
                    Ervin :D  4 days back

                    Starting today:
                    Day 1:✅
                    Day 2:✅

                  • The mad mechanic
                    The mad mechanic  4 days back

                    Awesome awesome I just started watching your videos and can’t say enough how I already had many of the same principle ideas on fitness your philosophy falls in line with mine, I will be signing up in a program I’m a firm believer in I owe myself 20 minutes a day if not more to physical training ps this will be the first workout program I join I did watch a P90X and I guess I didn’t like the mans personality , thank you for knowledge it’s truly a irreplaceable asset

                    • Carlos Zepeda
                      Carlos Zepeda  5 days back

                      Starting this today, sick as shit, but let's see how it goes

                      • TSG SLEEPY_YT !
                        TSG SLEEPY_YT !  5 days back

                        12 year old day 2 trying it out my core is kinda sore already but I'mma keep pushing

                        • PASSPORT PAPIII
                          PASSPORT PAPIII  5 days back

                          This looks bad for your back

                          • Ashton 〰
                            Ashton 〰  5 days back

                            i got thru until i couldn't do 1 jack knife crunch lmao I started laughing

                            • Matthew Van Niekerk
                              Matthew Van Niekerk  5 days back

                              Is it healthy to incorporate this 22 day training system and still continue to do your normal upper/lower body workout days or whatever you were doing before?

                              • Luke Davis
                                Luke Davis  4 days back

                                Almost certainly unless you were already doing abs til you fell over already. You should be between 8 to 12 sets of each muscle group each week for beginner to intermediate training for maximum growth, but abs you should do everyday.

                            • Tomstone TV
                              Tomstone TV  5 days back

                              k lol

                              • Kid Perfect
                                Kid Perfect  6 days back

                                gonna be doing this all 22days “14 year old”
                                day 1 ✅ instead of jackhammers i’m doing scissor kicks
                                day 2 ✅

                                • Watto
                                  Watto  1 days back

                                  @sancho cfc I do, it is because most other kids are weak and don't like working out but that is my favorite thing to do

                              • adiksaff
                                adiksaff  6 days back

                                Starting date - January 14, 2020

                                1. 2020.01.14 - Done!
                                2. 2020.01.15 - Done!
                                3. 2020.01.16 - nearly threw up, but done!
                                4. 2020.01.17 - woke up late... needed to dash to work. Later!

                                • King Leo2588
                                  King Leo2588  6 days back

                                  Why my back hurting

                                  • Corrosive_Edge
                                    Corrosive_Edge  6 days back

                                    New ab workout replacement for me. 2 months deep and feeling great. Thanks for the video and for the inspiration!

                                    • E Tollahm
                                      E Tollahm  6 days back

                                      You really are brilliant at this. This is your genius.

                                      • Caydn Chamberlain
                                        Caydn Chamberlain  6 days back

                                        Starting date: 13/1/20
                                        Day 1: ✅

                                        • Thomas Varghese
                                          Thomas Varghese  7 days back

                                          If I have quite a bit of stomach fat, should I be trying to eat clean and lose it before doing ab workouts or should I do abs alongside my other workouts?

                                          • Zibbi03
                                            Zibbi03  7 days back

                                            Starting this tomorrow, wish me luck!🙏
                                            Day 1: Completed
                                            Day 2: Completed (a bit of improvement already)
                                            Day 3: Completed
                                            Day 4: Completed
                                            Day 5: Completed (Starting to see major improvement at this stage)
                                            Day 6: Completed

                                            • Dru Down
                                              Dru Down  3 days back

                                              gonna start, let’s do it

                                            • seira Hefn
                                              seira Hefn  6 days back

                                              Im in. let's follow up together.

                                            • saul mccartney
                                              saul mccartney  7 days back

                                              Zibbi03 start today my guy💪

                                          • King Leo2588
                                            King Leo2588  7 days back

                                            Day 4 and I still reach Extinction in every workout

                                            • Handsome_Hero
                                              Handsome_Hero  1 weeks back

                                              You don't exercise enough and you're not ripped enough keep trying

                                              • Robert E. Blackmon
                                                Robert E. Blackmon  1 weeks back

                                                Thanks for this! I like how you simplify this for any level. Definitely not easy, but a great focused goal. I've started incorporating fitness into my channel. I'm subscribing to your channel for inspiration. Subscribe if you like mine.

                                                • Gabriel Seitner
                                                  Gabriel Seitner  1 weeks back

                                                  Started today... I'm a skinny guy, doing quite a lot of climbing and thought I'd have an ok core...
                                                  1) Was not too bad; maybe should've done another one
                                                  2) Same as above
                                                  3) Can bring max 6 reps with sacrificing form pretty early on and loading my back
                                                  4) Those I can do, but they are sooo taxing; I'm really out of breath after those
                                                  5) So this is where it's falling apart completely... can do like 5 sec
                                                  6) Hard but doable

                                                  Really interested in the improvements for 3) and 5) as they do feel kinda impossible at the moment

                                                  • ginger bread
                                                    ginger bread  1 weeks back

                                                    Don't skip chest day @athleanx

                                                    • Rick
                                                      Rick  1 weeks back

                                                      Those dislikes aren't even trying 😂😁😎

                                                      • John Perez
                                                        John Perez  1 weeks back

                                                        What are the chances of tearing something without any rest doing this? That's my only concern.

                                                        • Henrique Rodrigues
                                                          Henrique Rodrigues  1 weeks back

                                                          Starting Date:01/10/20
                                                          Day 1👍🏻

                                                          • Houcine Chammakh
                                                            Houcine Chammakh  1 weeks back

                                                            i go running every morning is it ok to keep it while doing this programm?

                                                          • ccrawfissh last name
                                                            ccrawfissh last name  1 weeks back

                                                            What should I eat along with this workout

                                                            • Rennan Bruns
                                                              Rennan Bruns  1 weeks back

                                                              When I am doing crunches, sit ups, etc... is it okay if my neck is really tense?

                                                              • DaKa Studioz
                                                                DaKa Studioz  1 weeks back

                                                                Thank you for the tip it will be implemented in the #Iercise....

                                                                • Nicola Cotecchia
                                                                  Nicola Cotecchia  1 weeks back

                                                                  Lets get started

                                                                  • maurice malah
                                                                    maurice malah  1 weeks back

                                                                    Jeff: when you complete the 45 seconds, you gain another round
                                                                    Me: stop at 44 seconds

                                                                    • Ricci Rivero
                                                                      Ricci Rivero  1 weeks back

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                                                                      • Aidan Ramirez
                                                                        Aidan Ramirez  1 weeks back

                                                                        I’m going to finish this no matter what I need to stop failing myself

                                                                        Started 1/8/19
                                                                        Restarts: 1
                                                                        Day 1: 💪
                                                                        Day 2: 👍
                                                                        Day 3: 👍
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                                                                      • Del
                                                                        Del  2 weeks back

                                                                        This is my third day and I will be doing this for 22 days. I will edit each day and post my results at the end. I am 155 pounds skinny 22 adult male. I will also be eating healthy and mea prepping.

                                                                        Day 1 done
                                                                        Day 2 done (very sore)
                                                                        Day 3 done very sore but I will keep going
                                                                        Day 4
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                                                                        • sam S.B
                                                                          sam S.B  2 weeks back

                                                                          So i hve kept this vid to start.. N i start today i m going to gym.. Still overweight
                                                                          Day 1. Didn't felt much.. Weak tho

                                                                          • Winston Churchill
                                                                            Winston Churchill  2 weeks back

                                                                            Starting date 1/5/20
                                                                            My body fat is 10% btw

                                                                            Day 01:✅
                                                                            Day 02:✅
                                                                            Day 03:✅
                                                                            Day 04:✅
                                                                            Day 05:✅
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                                                                            Day 11:✅
                                                                            Woooooooah halfway there!

                                                                            • Winston Churchill
                                                                              Winston Churchill  1 weeks back

                                                                              Jack Milewczik
                                                                              I’ll edit the comment with my results when I complete it

                                                                            • Jack Milewczik
                                                                              Jack Milewczik  1 weeks back

                                                                              Tell me if this works out for you, I’m 10% body fat too and I’m starting tomorrow. I’ll let you know the results in 22 days 👍

                                                                          • Shadow
                                                                            Shadow  2 weeks back

                                                                            It takes 21 days to fully program your self into a natural routine, so if you can do the full 22 days you might as well or will do it for longer. Most likely :)

                                                                            This was RANDOM asf :/

                                                                            • HIPNOT
                                                                              HIPNOT  2 weeks back

                                                                              Wrote it down, bout crack it out tomm at 6 hello sexies

                                                                              • Jose Soto
                                                                                Jose Soto  2 weeks back

                                                                                Day 1👌

                                                                                • ALL IN ONE CHANNEL
                                                                                  ALL IN ONE CHANNEL  2 weeks back

                                                                                  I am being totally honest, i have a medium belly and as 2020 i am going to start this exercise for 22 days and give my honest opinion 😊. Wish me luck and please motivate me not to stop.
                                                                                  Day 1 :- ✅ ( I could do 3 sets the first exercise but only one of other 5 exercise and was struggling for it. My abs was little sore and it was not painful)

                                                                                  Day 2 :- ✅ ( when i started the first exercise my stomach started paining but I didn’t give up and continue doing my exercises and after completing the second exercise my pain started to fade away. My core was sore all day long.

                                                                                  Day 3 :- ✅ ( my stomach was sore but it faded away after first exercise but i am still struggling to complete my all exercise. my stomach was not sore all day long.

                                                                                  Day 4 :- ✅ (my stomach was little sore in the first exercise but it faded eventually. I am still struggling to complete all the exercises. No pain after workout)