How to Get a Flat Stomach in 22 Days

How to Get a Flat Stomach in 22 Days

This impressive, unique and productive plan will teach you how to get a flat stomach in 22 days.

How to Get a Flat Stomach in 22 Days

Created by Athlean-X, it revolves around training two chronically underworked and underappreciated core muscles.

How to Get a Flat Stomach in 22 DaysSource: Photos courtesy of CrossFit Inc

These are the Transverse Abdomninis and the Pelvic Floor Muscles.

The program will strengthen, tighten and improve your ability to control these muscle groups. This in turn will lead to a flatter stomach.

What are the Transverse Abdomninis and the Pelvic Floor Muscles?

The Transverse Abdominis works like a weights belt. It is your internal weight belt.

Transverse abdominis (TrA) is a flat thin sheet of abdominal muscle presented under internal abdominal obliques, on the anterolateral abdominal wall, its fibers run transversely perpendicular to linea alba. TrA is one of the main core muscles, keep the support of the lumbopelvic region.”

Strengthening the Pelvic Floor Muscles will help you to tighten up and control the rest of your core as well. Many people never work on this aspect of the core.

“The pelvic floor muscles span the bottom of the pelvis and support the pelvic organs (bladder and bowel, and uterus (womb) in women).”

So Why Will This Program Work?

This 22 day strategy will help you to not only strengthen these two muscle groups, but also improve your ability to activate and control them.

You will tone your body, strengthen your core and flatten your stomach.

Learn more and check out the methods that Jeff outlines in detail in the video below.

Measuring Progress

He also explains the two tests that you will do (before and after) to see how much you have improved. 

How to Get a Flat Stomach in 22 Days – The Plan

So here is the full plan from Athlean-X.

“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.”

How to Get a Flat Stomach in 22 Days

Good luck and we hope you have fun and find the results that you are looking for.

If you enjoyed learning how to get a flat stomach in 22 days then check out the:

Perfect 20 minute Chest Workout

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