Get a “Flat Stomach” in 22 Days! (HOME WORKOUT)
Summary
TLDRIn 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
🏋️♂️ 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.
📈 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.
🔚 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.
Mindmap
Keywords
💡Stomach
💡Body Fat
💡Transverse Abdominis
💡Pelvic Floor
💡Core Muscles
💡Leg Lowering Test
💡Vanity
💡Stability
💡Dynamic Movement
💡Nutrition Plan
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.
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