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.

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 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.

Build Muscle with No Equipment –
Subscribe to this channel here –

Features Behind the Schwinn 430 Elliptical Trainer

Discover the reliable and ideal method to control your physical demands with the brand-new Schwinn 430 Elliptical machine Fitness Instructor. You can really put it anywhere in the house since it is really simple to walk around. It is really efficient in burning calories to make you end up being healthier and fit. The great component concerning this physical fitness tools is that it allows you to work out also when you are at home and you don’t require to head out in the gym to do some cardio vascular exercise.

3M Littmann Stethoscope – Purchase Littmann Master Classic II Stethoscope on Sale Price

3M Littmann Stethoscope Longevity is one of the finest brands offered on on-line medical stores at really inexpensive prices. It assures top quality and smooth procedure that can successfully endure the rigors of the hectic job schedule. The durable metal chest item with non cool diaphragm guarantees patient’s convenience as well as has clarity and also design with state of art noise sensor that provides accurate and also accurate outcomes.

7 Tips on Using a Cross Trainer Or Elliptical Exercise Machine

If you are brand-new to gym as well as do not recognize exactly how to utilize the numerous fitness equipment readily available, fret not! Elliptical exerciser devices are an excellent beginning for any kind of new health club goer. Know the advantages why beginning with an elliptical machine or cross trainer is a great option for you.

What Do Exercise Bikes Offer?

Cycling is normally an extremely low-impact kind of workout however biking outdoors on rough terrain can create a huge impact on joints and spine. For this reason, making use of stationary bikes would be perfect for some people in doing their cardio exercise routines.

Used Stationary Bikes – For a Fit Body

Made use of fixed bikes are ending up being a need in day-to-day life especially with the active timetable and also company work that makes a man lazy and unsuited as a result of absence of proper exercises. In this contemporary world where individuals stroll for a very much less time, stationary-bikes are ending up being a really effective way to stay healthy as well as healthy in really less time. Made use of bikes are very effective.

The Stamina 1205 Precision Rower is a Rowing Machine With All the Features

A Stamina 1205 Accuracy Rower will function you out. To recognize the greatness of this equipment read the entire write-up.

Travel Insurance – Why You Need it and What You Should Look For

Regardless of which part of the globe you are traveling to having insurance coverage is vital. There can be a lot of variables that influence your itinerary and arrangements, having traveling insurance policy makes certain you are gotten ready for any kind of possibility.

Fitness Training Program – A Commitment to a Favorable Health

The success of a fitness training depends on just how committed is an individual to attain the purpose. With careful planning, consistency as well as energetic engagement, an individual will absolutely increase the possibilities of obtaining the desired results.

Heart Rate Monitor Reviews – Searching and Buying Made Easy

Acquiring can be uncomplicated when you understand what to do. Obtaining some ideas as well as reviewing individual heart price monitor evaluations can avoid common blunders and save you time. Keep reading as well as make on your own notified.

Skechers Shape Up Shoes for Your Health

Skechers Toning up footwear are wonderful and specially designed shoes which do not only help your feet relax from those awkward high-heels or tight business footwear they’re typically imprisoned in, however they likewise aid your entire body reclaim its shape. One of one of the most vital elements of your entire body’s health is certainly the wellness of all those muscle mass, joints as well as tendons associated with your movements, as well as strolling being one of the most usual movement of the human body, the linked muscular tissues need unique treatment if you desire to remain healthy.

You May Also Like