Summary of "Get a “Flat Stomach” in 22 Days! (HOME WORKOUT)"
Key Wellness Strategies and Self-Care Techniques for a Flat Stomach in 22 Days
Jeff Cavaliere from Athleanx.com presents a focused 22-day home workout plan targeting a flatter stomach by activating and strengthening two key core muscles often overlooked:
Primary Muscles Targeted
- Transverse Abdominis: Acts like an internal weight belt around the waist, providing a cinching effect that narrows the waistline.
- Pelvic Floor: Supports core stability and, when properly engaged, adds to abdominal flattening and lower back support.
Key Concepts and Methodology
Understanding the Problem
- Belly protrusion can occur even at low body fat levels due to underactive core muscles.
- Nutrition plays a role, but muscle activation is crucial for visible and functional improvement.
Muscle Activation Techniques
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Pelvic Floor Activation:
- Visualize stopping urine midstream.
- Imagine “sucking” through a straw placed at the pelvic floor.
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Transverse Abdominis Activation:
- Imagine pulling your belly button towards your spine.
- Feel like stepping into an ice-cold bath, tightening the core.
Testing Progress
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Subjective: Take photos in front of a mirror on Day 0 and Day 22 to visually track stomach protrusion.
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Objective: Perform the Leg Lowering Test:
- Lie on your back with legs raised.
- Engage pelvic floor and transverse abdominis.
- Lower legs slowly without arching your lower back.
- Measure how low you can go and how long you can hold the position.
22-Day Workout Plan Overview
Daily Commitment
About 10 minutes per day, split into three sessions of approximately 3 minutes and 20 seconds each.
Phase 1 (Days 1-7): Static Holds
- Start lying down, holding pelvic floor and transverse abdominis contractions for 20 seconds, 10 reps.
- Progress through positions:
- Lying down → Hollowed position with shoulder lift → V-Sit → Plank → Elevated plank → Kneeling → Standing.
- Goal: Gain control over core muscles in different postures, gradually increasing difficulty.
Phase 2 (Days 8-14): Dynamic Movements
- Add controlled leg fluttering, hollow rocks, hand drifts, step-out planks, knee drives, lateral walking in kneeling and standing.
- Continue to maintain core muscle engagement during movement.
- Time and reps adjusted to maintain total daily time (~10 minutes).
Phase 3 (Days 15-21): Combined Static & Dynamic
- Perform 5 reps of each static hold for 20 seconds (half the original reps but double the hold time).
- Add corresponding dynamic movement for 5 reps, holding each for 20 seconds.
- Maintain 3 sessions per day, total about 10 minutes daily.
Day 22: Final Assessment
- Repeat mirror photo comparison.
- Repeat leg lowering test to objectively measure improvement.
- Expect visible waistline tightening and improved lower back stability.
Additional Tips
- Consistency is key — small daily commitments lead to significant payoff.
- Focus on quality of muscle contraction over quantity.
- Improved core strength also benefits lower back stability, reducing pain or discomfort.
- For those needing fat loss, consider pairing this plan with a nutrition program available at Athleanx.com.
- Track progress with photos and tests to stay motivated.
Presenter
Jeff Cavaliere, Athleanx.com
Category
Wellness and Self-Improvement
