Get a “Flat Stomach” in 22 Days! (HOME WORKOUT)

Summary

In this 22-day fitness series, Jeff Cavaliere from Athleanx.com outlines a plan to flatten the stomach by targeting often overlooked core muscles: the Transverse Abdominis and the Pelvic Floor. Through daily exercises and tests, viewers learn to activate these muscles, potentially improving not only their appearance but also their lower back stability.

Takeaways

• 🏋️‍♂️ The video is a 22-day plan to reduce belly protrusion by focusing on core muscle activation, specifically the Transverse Abdominis and the Pelvic Floor.
• 📏 The plan includes both static and dynamic exercises to progressively improve muscle control and strength.
• 🧘‍♂️ The importance of activating dormant muscles for not only aesthetic benefits but also for improved lower back stability is highlighted.
• 🔍 A 'leg lowering test' is introduced as an objective measure to track progress over the 22 days.
• 🤔 The video emphasizes the need to understand and activate the core muscles properly to prevent belly protrusion, even at low body fat levels.
• 💡 Visualization techniques are provided to help viewers learn how to engage the Pelvic Floor and Transverse Abdominis effectively.
• 📉 The script acknowledges that high body fat levels may require a longer commitment to see significant changes in belly protrusion.
• 📝 A step-by-step guide is promised for viewers to follow, with daily exercises and progressions laid out clearly.
• 📸 Viewers are encouraged to take before and after photos to visually document their progress over the 22 days.
• 🍽️ A mention of Athleanx.com for further resources such as meal plans to complement the exercise regimen.
• 🔔 The presenter asks viewers to subscribe and turn on notifications to stay updated with new content.

Q & A

What is the main focus of Jeff Cavaliere's 22-day series?

The main focus of Jeff Cavaliere's 22-day series is to help individuals reduce the protrusion of their stomach by focusing on the underactivity of the Transverse Abdominis and the Pelvic Floor muscles.

Why does Jeff emphasize the importance of the Transverse Abdominis and the Pelvic Floor muscles?

Jeff emphasizes the importance of these muscles because they are often overlooked but play a crucial role in reducing the protrusion of the abdomen and improving the stability of the lower back.

What is the 'leg lowering test' and how is it used in the 22-day plan?

The 'leg lowering test' is an objective measurement used to assess the strength of the Transverse Abdominis and the Pelvic Floor muscles. It involves lowering the legs while keeping the back in contact with the floor, aiming to lower them to an inch above the floor without the lower back arching.

How does Jeff suggest measuring progress during the 22-day plan?

Jeff suggests measuring progress by observing the stomach protrusion in a mirror on day zero and day 22, and by performing the leg lowering test to see improvements in muscle strength and control.

What are the initial exercises in the 22-day plan?

The initial exercises in the 22-day plan involve lying down and learning to contract the Pelvic Floor and the Transverse Abdominis, holding the contraction for 20 seconds, repeating it 10 times, and doing this three times a day.

How does Jeff describe the progression of the 22-day plan?

The progression of the 22-day plan involves starting with static exercises in various positions, then adding dynamic movements, and finally combining both static and dynamic exercises to test the control of the muscles in different postures.

What is the significance of the 'hollowed out' position in the 22-day plan?

The 'hollowed out' position is significant as it is one of the initial exercises that helps in learning to contract the Pelvic Floor and the Transverse Abdominis, which is crucial for reducing the stomach protrusion.

What is the role of the 'plank' in the 22-day plan?

The 'plank' is used in the 22-day plan to challenge the muscles in a different position, testing the ability to maintain the contraction of the Transverse Abdominis and the Pelvic Floor against gravity.

How does Jeff suggest integrating the exercises into daily life?

Jeff suggests integrating the exercises into daily life by practicing them three times a day for a total of 10 minutes each time, emphasizing that the commitment is small but the payoff is significant.

What additional advice does Jeff give for those looking to reduce body fat levels?

Jeff advises those looking to reduce body fat levels to consider Athleanx.com's step-by-step meal plans and nutrition plans that can be combined with the exercise regimen for better results.

Outlines

00:00

🏋️‍♂️ Flattening the Stomach with Core Muscle Activation

Jeff Cavaliere introduces a 22-day plan to reduce stomach protrusion by focusing on the underactivity of the Transverse Abdominis and the Pelvic Floor muscles. He emphasizes the importance of these muscles not only for a flatter stomach but also for lower back stability. The plan involves learning to contract these muscles effectively and includes a leg lowering test to measure progress. Day-by-day instructions for the first seven days are provided, starting with simple contractions in various positions and progressing to more challenging ones.

05:01

📈 Progression of Core Strengthening Exercises

The second paragraph outlines the progression of the 22-day plan, detailing the exercises and positions for days eight to fourteen. It includes dynamic movements such as flutters, hollow rock, and step out planks to challenge the core muscles further. Each exercise is designed to maintain the contraction of the Transverse Abdominis and the Pelvic Floor while introducing instability and movement. The goal is to build control and strength in various postures, ultimately leading to a flatter stomach and improved lower back stability.

10:05

🔚 Completing the 22-Day Plan and Measuring Results

In the final paragraph, Jeff Cavaliere wraps up the 22-day plan by combining static and dynamic exercises in the last seven days. He instructs to perform five repetitions of each original position with the corresponding dynamic movement for a longer duration. The plan concludes with a final assessment using the leg lowering test and a mirror check to visually confirm the results. Jeff encourages viewers to share their progress and emphasizes the importance of following the plan for the best results. He also mentions the availability of meal plans on Athleanx.com for further assistance in reducing body fat.

Keywords

💡Stomach

The term 'stomach' in the video refers to the abdominal area, which is often a concern for individuals looking to improve their physique. The video focuses on reducing the protrusion of the stomach, which can be due to high body fat or muscle imbalances. It is a central theme as the entire workout plan is designed to flatten the stomach by targeting specific core muscles.

💡Body Fat

Body fat is the amount of fat stored in the body, which can affect the appearance of the stomach. In the video, it is mentioned that a high body fat level can contribute to a protruding belly. The speaker suggests that even with a good diet and ab exercises, the stomach may still protrude if the body fat is high, indicating the importance of addressing both diet and exercise for overall body composition.

💡Transverse Abdominis

The Transverse Abdominis is a deep core muscle that wraps around the torso like a weight belt. The video emphasizes the importance of activating this muscle to help flatten the stomach. The speaker describes it as an 'internal weight belt' that, when contracted, can narrow the waistline and provide stability to the core.

💡Pelvic Floor

The pelvic floor is a group of muscles that support the pelvic organs and play a crucial role in maintaining core stability. The video discusses the underactivity of the pelvic floor as a factor contributing to a protruding abdomen. The speaker provides methods to engage the pelvic floor, such as visualizing stopping the flow of urine or using it to 'drink through a straw,' to help with the exercises.

💡Core Muscles

Core muscles are the muscles of the torso that provide stability and strength to the body. The video highlights the importance of the core muscles, particularly the Transverse Abdominis and the Pelvic Floor, in reducing the protrusion of the stomach. The speaker suggests that these muscles are often overlooked but are essential for both aesthetic and functional improvements.

💡Leg Lowering Test

The leg lowering test is a method used in the video to measure the strength of the core muscles, specifically the Transverse Abdominis and the Pelvic Floor. The test involves lowering the legs while keeping the low back in contact with the floor, which helps assess the ability to maintain core stability. It is used as an objective measure of progress over the 22-day program.

💡Vanity

Vanity in the video refers to the aesthetic benefits of the workout plan, such as a flatter stomach. The speaker mentions that the exercises not only improve the appearance of the stomach but also contribute to functional benefits like improved low back stability. This highlights the dual purpose of the workout plan, appealing to both vanity and health.

💡Stability

Stability is a key concept in the video, referring to the ability of the core muscles to maintain a strong and balanced posture. The speaker discusses how the targeted exercises can improve stability, not just for aesthetic purposes but also for functional benefits like better low back support. Stability is a desired outcome of the 22-day workout plan.

💡Dynamic Movement

Dynamic movement in the video refers to exercises that involve movement and muscle activation in a more challenging environment. The speaker introduces dynamic movements like the flutter and the hollow rock to test and improve the control of the core muscles in different positions. These movements are designed to increase the difficulty and effectiveness of the workout.

💡Nutrition Plan

A nutrition plan is mentioned in the video as an additional component to the workout program. The speaker suggests that while the exercises will help flatten the stomach, a proper nutrition plan is also necessary for significant body fat reduction. The video implies that a comprehensive approach, including both diet and exercise, is essential for achieving the desired results.

Highlights

Jeff Cavaliere introduces a 22-day plan to flatten stomach protrusion.

The plan addresses the underactivity of the Transverse Abdominis and Pelvic Floor muscles.

Improvement in the appearance and stability of the lower back is expected from the exercises.

The importance of engaging the Pelvic Floor for stability is demonstrated with a paper analogy.

Transverse Abdominis is likened to an internal weight belt that cinches the waistline.

Cavaliere provides crude but effective visualization techniques for muscle engagement.

A subjective mirror test and an objective leg lowering test are introduced to measure progress.

The first seven days focus on static contractions in various positions to gain muscle control.

Days eight to fourteen introduce dynamic movements to challenge muscle control further.

The final seven days combine static and dynamic exercises for advanced muscle engagement.

A daily time commitment of 10 minutes is required for the 22-day plan.

The plan promises significant control over dormant muscles by the end of the 22 days.

Cavaliere encourages taking before and after photos to visually document progress.

The leg lowering test is revisited on day 22 to evaluate the strength and stability of the lower back.

Athleanx.com offers step-by-step meal plans to complement the exercise regimen.

Cavaliere invites viewers to share their progress and experiences in the comments section.

The video concludes with a call to action for subscribing and turning on notifications for future content.

Transcripts

What's up guys, Jeff Cavaliere, Athleanx.com. If  you're tired of your stomach sticking out and you  

want to do something about it, well, guess what?  You've come to the right place, because as always,  

guys, in my 22-day series, I'm going to give  you a step by step, day by day. No failed game  

plan for making that happen. I will make sure  that it's flatter than it is right now. But can  

we talk about that for a second? What does it  look like right now? Because, you know, context  

matters and I'm not going to BS you. If it looks  like this, then you can probably add a zero to  

the end of the 22 because obviously there's some  nutritional faults here that are leading to these  

high levels of body fat that's contributing in  large parts of the protrusion of that belly.  

But you see, this isn't a problem just  for people at high body fat levels.  

This happens to people at low body fat levels  too. Their belly sticks out no matter how much ab  

work they do or how good their diet is. But guess  what? Regardless of what your body fat level is,  

the plan here is going to help you because  it's going to revolve around one of the most  

overlooked aspects of a protruding abdomen, and  that is the under activity of two of the most  

important core muscles we just don't work enough,  the Transverse Abdominis and the Pelvic Floor.  

And the good news is you won't only see the  benefits of this from a vanity standpoint,  

but you're going to realize that these muscles  also impact the stability of your low back. So,  

we're not just going to be looking better,  but we'd be feeling better as well.  

So now, before we start laying out exactly what  you're going to do step by step in those 22 days,  

I want to show you why what you're going to  work on is going to have the effect it will for  

you and how it's going to benefit you, because  we have to talk about those two muscles again.  

If we start from the bottom up, the Pelvic  Floor, this would be a bad Pelvic Floor because  

this sheet of paper here in this position doesn't  provide much stability. However, you can see that  

if I were just to roll it up from the bottom  just like this, that now in this position with  

is a lot smaller in this contracted position, the  paper itself has gained a lot more stability.  

And similarly, the Transverse Abdominis, I've  told you before that it works like a weight belt,  

it's your internal weight belt. It runs around  your body like this right around your waist  

and we know that when we can tighten  it, it provides a cinching down effect,  

which is going to obviously narrow your waistline  and keep it tighter. So, if we can work those two  

muscles and figure out a way to activate them  and more importantly, wake them up because they  

haven't been working enough as it is, then we  can start to have a real effect on being able  

to flatten out that stomach of yours. So now the success you're going to have  

over the next 22 days is going to hinge on your  ability to contract those two muscles and how to  

learn how to do that properly. Now, I'm going  to give you a couple of crude methods here,  

but they work and they're good visualizations. The  first is the Pelvic Floor. Two ways to figure out  

how to do this, guys, if you were urinating  and you need to stop the flow midstream,  

that would be the Pelvic Floor that does that. The  second thing is if you had a straw up your butt,  

you had to drink a glass of milk or whatever  else your favorite beverages, you'd have to  

use the Pelvic Floor in order to get that done.  Visualize that and engage that, you could do it  

right now and feel what that feels like. The next thing is the Transverse Abdominis.  

You need to feel like you're walking  into an ice-cold bath of water,  

contracting the Transverse Abdominis, which  is giving that weight belt shrinking effect  

down, is bringing your bellybutton closer to  your spine. If you can get those two sensations,  

you're going to master this and make this  work for you like nothing else has before.  

So now how do we do this, guys? Over the  course of the 22 days, we have to start,  

as always, with a test, because I don't  want you just to take my word for it,  

I want you to have objective feedback to realize  that, yes, this is actually working for you. So,  

the first one actually, though, is subjective. I  want you to stand in front of a mirror and just  

take a look at yourself on days zero and see how  much your stomach is protruding. On day 22, we're  

going to come back and notice the difference,  maybe even take a side-by-side photo.  

The next thing to do is the objective measurement,  though, and it's called the leg lowering test.  

And it's going to tell us how we improve in the  strength of those two muscles as we work through  

that over the course of the next 22 days. You  start with your legs up as high as you can,  

you engage the Pelvic Floor, as I just told  you, you engage the Transverse Abdominis,  

like I just told you and you start to lower  your legs down. You need to keep your low  

back in contact with the floor the entire  time your legs come down. The goal would  

be to get them all the way down to just an inch  above the floor without your low back arching,  

signifying that you've lost a contraction of the  Transverse Abdominis in the Pelvic Floor.  

If you can get it all the way down to an inch  above the floor, then how long could you hold it?  

So, on days zero, you're looking for the  point at which your low back comes off and  

that is your measuring point. And we are  looking for on day 22 is the ability to  

get your legs lower before your arch happens  or you get it all the way down to the ground  

and you hold that for a longer period of time. So now with those two tests in place now is when  

the fun starts, because now we start working  on this day by day. And again, a very micro  

commitment I'm asking for, for a big payoff at the  end. We start in the laying down position because,  

guys, we need to change that posture. Again,  just because you can control these two muscles  

in one posture does not mean you can control  it everywhere else. And all I want you to do  

is learn how to contract the two muscles  in that position. First, the Pelvic Floor,  

and then stack on top of that, the Transverse  Abdominis. And all you're going to do is hold this  

for twenty seconds. Ten repetitions, that  will equal three minutes and 20 seconds.  

You're going to do this three times throughout the  day. That's 10 minutes, that's all I'm asking.  

On day two, we'd go into this hollowed out  position and then just simply lifting your  

shoulders off the ground. But once again, now  in that position, feet can be down engaging the  

Pelvic Floor in the Transverse Abdominis together  and holding it for 20 seconds, 10 repetitions,  

repeat that three times. Again, the ask is pretty  small, but as you go through these days, you're  

going to start to gain significant control over  the muscles that have been dormant until now.  

On day three, we change now to the V-Sit position  and becomes a little bit more challenging as we  

work. But again, we're just looking for a nice  static contraction. We hold it for 20 seconds,  

10 repetitions. Proceeding through this now we go  into a plank. You guys know I'm not a huge fan of  

the plank, but in terms of the positioning here,  it gives us a new challenge. Now we have gravity  

pushing down and that belly that's already  sticking out. So, can you actually pull back  

and do the same thing and activate those  two muscles in this different position?  

Again, the idea is it could feel foreign and  it could feel like it's a little bit new,  

but if you can gain control here, you're  well on your way to where you want to be.  

Next to go into this elevated plank position,  which is a transition towards standing, but still  

the same type of challenge. Can you get in this  position, create the contraction you're looking  

for, hold it for 10 sets of 20? Again, day by day,  guys, very little ask big payoff at the end. We  

then move to this kneeling position. This is where  it starts to become a lot more challenging. The  

vertical torso here makes it a lot harder for  you to gain control of these muscles. But it's  

no less important because, as you know, we're  transitioning to standing where we come most  

functional. Hold it for 20 seconds a piece, 10  repetitions and your work is done for the day.  

On day seven, we wrap up this static portion  of our 22-day plan by going into standing  

and doing the same thing. And again, this is  going to be the most challenging position for  

a lot of people. But given that you've already  gained some additional control over the muscles  

over the course of the first six days, it's should  start to feel like it's wired now and something  

that you can actually have control over. So now  the first seven days down where we go from here,  

well, now we need to take it to the next  level because ultimately, we have to be  

able to just move and not just be able to hold  and stand with the control of those muscles.  

So we have a dynamic addition to those. We're going to start back on day eight in  

that laying down position, we're going to add  a little bit dynamic movement with a flutter.  

Can you still hold control of those two  muscles with the additional flutter of the legs  

at this point? Now you can do 20  repetitions, but for half the time.  

I understand that doing the additional  movement can become more challenging,  

so we'll decrease the time you have to do it. But  can you do this more often? It's still going to  

be three minutes and 20 seconds. You're still  going to do all of these drills for 10 minutes  

in the course of a day. Three times you're doing  this three minutes and 20 second sessions.  

The next position, again, is going to be that  hollowed out position. But now we're going to add  

the Hollow Rock exercise. Can you take that  same stability and now apply it in a dynamic  

environment and create this rocking back and  forth? Again, do it for 10 seconds at a time,  

20 repetitions, three times a day. On the  third day of the second seven-day block,  

now we're going back to V-Sit and now I  want to see if we can just do this drift.  

Drifting the hands back and forth, creating a  little bit of that disturbance left or right,  

but still require that you have the stability  control, those two muscles in that position.  

We move on now to the plank. In this case, we're  doing something called a Step Out Plank. Again,  

establish the Pelvic Floor and  Transverse Abdominis contraction,  

and now step one foot out to the side. You  can see that by having one foot off the ground  

at one point, you've introduced more instability.  But if you have good control and you're building  

the right control here, you're going to be  able to do this without any disturbance in  

your ability to maintain that flat stomach. You then move into the Elevated Plank position  

here. You just do this knee drive, bring  one leg in towards your elbow, bring the  

other knee in towards your elbow, continue to  work this through your 10 seconds here again,  

20 repetitions of these 10 second alternating  knees. We move into that kneeling position now.  

Again, it was challenging before, we're going to  make it more challenging by adding some frontal  

play and movement. Can you just walk yourself  laterally back and forth while maintaining that  

tight contraction and that flattened out stomach?  And then finally we go into the last one here in  

standing here do the same exact thing if we add  some lateral movement to the standing position  

while still maintaining that contraction of  the Transverse Abdominis and Pelvic Floor.  

So now you're through 14 days of the plan. You've  got one last seven-day block here, how are we  

going to do this? Well, we're now going to see if  you can combine both of them. You go into each of  

those original seven positions are now going to  perform just five of them for 20 seconds instead  

of the 10 that you originally did. And then we  add the dynamic portion that corresponds to that  

position. This time now, five repetitions, but  we're going to double the length of time they  

have to do it before it was just a 10 ask, now  it's a 20 second ask. However, combined all that  

work again is going to take three minutes and  20 seconds. You're going to do that three times  

a day, still just asking 10 minutes of you. And guys, that brings us to day 22, the last test  

here. Remember all you have to do, go back and  check that mirror and look and see how flat your  

belly has become. Even if you were at those higher  body fat levels, you're going to see a tightening  

or a cinching down the waistline if you've gained  some good control of these once dormant muscles.  

And of course, I want that leg lowering test to  be done again too, see if you can get those legs  

lower without seeing the low back pop up. And  remember, he didn't just improve the appearance  

of your waistline, you improved the strength and  stability of your lower back at the same time.  

And so they have a guy step by step. As always  here, I'm laying out the game plan for you so  

you can check it out, take a screenshot, take it  with you and make sure you follow it day by day.  

Guys remember, it's not a big ask and there's a  big payoff at the end. If you can follow this, I  

promise it works. Don't just take my word for it.  Make sure you leave your comments below, tell me  

how you're doing. Take your pictures, share them.  Make sure you show me how you've done. I know it's  

going to work for you if you put the work in. Talking about that, guys, you're looking to  

put more work in and you're looking for a  step-by-step game plan and even a nutrition  

plan that's going to help you to get those body  fat levels down significantly, we have step by  

step meal plans with all of our programs.  They're available over Athleanx.com. T  

In the meantime, if you found the video  helpful, leave your comments and thumbs  

up. Let me know what I can do in other videos to  bring the same type of value to you. And also,  

if you haven't already done so, make sure you  click subscribe and turn on your notifications  

so you never miss a new video when we put one  out. All right guys, good luck. See you soon.