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22 Day Ab Workout in 8 Min (And Lose Belly Fat!)

How would you like to have perfect abs in just 22 days?! Okay, okay, you already know that those perfect abs are just not going to happen in just 22 days if you aren’t already in good shape, but regardless of the shape you are in, I have some great news for you.

If you are already in good shape, this 22-day ab workout can be just what you need to get those abs in peak condition. If you are just starting on your fitness journey, this workout can get you seeing some real changes which will help motivate you to keep it up and make those changes.

If you are somewhere in the middle, these abs workouts are a great way to focus on your abdominal area and build muscle on your journey to a stronger core and an overall healthy lifestyle.

A visible six-pack isn’t always the measure of a strong core or of your overall fitness level. Sure, the perfect six-pack would be awesome, but with the right ab exercise regimen, the right diet and a willingness to put in some hard work you can have great core strength and core strength is a huge help for many different health issues.

Plus, you might just find yourself with a defined set of abs at the end.

22 Day Ab Workout Routine

What are the Core Muscles?

While not all experts include all of the same muscles when it comes to core muscles, the most commonly included core muscles and their locations are listed here:

Rectus Abdominus

The rectus abdominis is located in the front of the abdomen and is the portion of the core muscles that is known as the six-pack when visible on an individual with lower body fat.

woman doing bicycle exercises on floor at home

Transverse Abdominis

This muscle is located under the external obliques and is the deepest of your abdominal muscles. These muscles wrap around your spine to help protect it and to help your body maintain stability.

External Obliques

These muscles are located along the side as well as the front of the abdomen.

Internal Obliques

These muscles run in the opposite direction of and are located under the external obliques.

Erector Spinae

These muscles run along your neck, all the way down to your lower back. 


These muscles are located under the erector spinae, on either side of the spinal column. These are also the thickest muscle group of the core muscles. 

Lower Abdomen Core Muscles

The muscles found in the lower abdominals include the following:

Hip Flexors

These muscles are located at the front of the upper thigh and pelvis. The individual muscles that make up this group of muscles include the iliacus, rectus femoris, pectineus, sartorius and the psoas major. 

Gluteus maximus, piriformis and hamstring group

These muscles are located at the upper thigh and back of the hip.

Gluteus minimus and medius

These muscles are located along the side of the hip.

Hip Adductors

These muscles are located along the mid-thigh and are the muscles that draw the legs into the midline. 

Benefits of Good Core Strength

Having a strong core is far more beneficial than just for the look of it. One of the best benefits of good core strength is injury prevention. Many back injuries occur due to the spine not having the support needed and when you strengthen the muscles that support the spine, you have fewer of these injuries. 

woman doing crunches on floor for strong ab

Benefits a strong core and pelvic floor

Reduced back pain

In addition to a higher chance of injury, a weakened core tends to lead to poor posture and the loss of the lumbar curve, which are often predecessors to low back pain. With these muscles strengthened you will likely have less lower back pain.

Improved Functional Fitness

Functional fitness is best described as fitness for your everyday activities. Having good functional strength is beneficial for walking, pushing, pulling, bending, squatting, etc.

Improved Athletic Performance

With stronger core muscles, your spine will become more stable. This stability is needed for the transfer of power from your core to the other muscles in your body, which is necessary for improved physical activity.

Best Equipment for Core Exercises?

One of the best things about core exercises is that there is no need for a gym membership or expensive exercise equipment for them to be successful. Many of the best ab exercises need no equipment at all, although you can find success with some equipment such as medicine balls, stability balls or a balance equipment. 

The Best Exercises for Upper Abs and All Core

There are many great abdominal exercises that can help you achieve the strong abs that you want. While researchers and professionals may differ on what their favorite core exercises are, many agree that variety is key. 

If you are looking for ab exercises to incorporate in your strength training routine, you can choose between many different core exercises. All of these exercises can be great for adding to your workout program, but some can help specific abdominal muscles more than others.

How to do Best Core Exercises properly

  • Plank – Press up and hold a raised position for a set time. You can hold yourself up with your palms flat against the floor, or you can hold yourself up by your forearms. 
  • Crunches – Lie down with your back flat on the floor. Place your feet on the floor, hip width apart, bending your knees. Cross your arms across the chest. Contract your ab muscles and take a deep breath in. Exhale and lift your upper body toward your bent knees while keeping your head and neck relaxed. 
  • Side Plank – Begin in a strong plank position, then roll your body to one side while lifting your arm overhead.
  • Dragon flags – Lock your arms into a fixed position overhead. Contract your torso and drive your legs up while keeping your entire body from your shoulders to your toes rigid, without bending your hips. Point your toes while raising your legs. Lower your legs in a slow and controlled motion.
  • High Plank – Start at the top of a pushup position, keeping your back straight, your core tight and your palms firmly planted on the floor. Hold this position for a determined amount of time.
  • Leg Lifts – Lie with your back flat on the floor with your legs a toe’s width apart and stretched out. Keep your palms flat down on the floor near your sides. Bend your knees and raise your legs, slowly lower and straighten them back out to complete one rep.
  • Russian Twists – Root into your sit bones while sitting on the floor. Lift your feet off of the floor with your knees bent. Straighten your spine at a 45-degree angle, creating a V-shape with your thighs and torso. Put your arms straight in front of you and clasp your hands together. Using your abdominals to twist to the right, back to the center and then to the left and again back to the center. This is one repetition.

22 Day Ab Workout Challenge in 8 min

If you are ready to get started on your journey to great abs, check out this 22 day ab workout challenge to see what kind of changes you can make!

I truly think that this workout is best done at home, because you can feel comfortable and not have to worry about anything other than reaching your goals. I simply recommend that you make sure to follow each workout correctly, tighten your core and put in the work. 

For each exercise listed, do 10-15 repetitions 3 times and then move on to the next exercise. If you are closer to your ideal fitness level, you can do 12-15 repetitions each time and instead of stopping at 3 sets, you can do them until failure. Between sets of each exercise, be sure to rest 10-15 seconds. 

If you are a beginner, you may find yourself exhausted by the end of the first round. That’s okay! Just keep trying, you can do it.

Okay, now let’s get to the exercise program!

The best way to find success with this challenge is to be sure to do each of the following exercises on a daily basis for 22 days. Each of these exercises works a different muscle group in your abs and needs to be included for the best results. 

Core Exercise Number 1: High Planks (30 seconds to 60 seconds or longer)

  • Beginners do 3 sets of this
  • Advanced do as many rounds as possible

Core Exercise Number 2: Side Planks (30 seconds to 60 seconds or longer)

  • Beginners do 3 sets of this
  • Advanced do as many rounds as possible

Core Exercise Number 3: Crunches (10-15 repetitions)

  • Beginners do 3 sets of this
  • Advanced do as many rounds as possible

Core Exercise Number 4: Leg Lifts (10-15 repetitions)

  • Beginners do 3 sets of this
  • Advanced do as many rounds as possible

Core Exercise Number 5: Russian Twists (10-15 repetitions)

  • Beginners do 3 sets of this
  • Advanced do as many rounds as possible

Core Exercise Number 6: Dragon Flags (10-15 repetitions)

  • Beginners do 3 sets of this or as many as you can. This is a great exercise, but also an advanced exercise, so don’t feel discouraged if you struggle with it at the beginning. 
  • Advanced do as many rounds as possible

That is all there is to it! Stay consistent for 22 days and you will see and feel a difference. Of course, like all workouts, you can’t just stop after the 22 days. You’ll want to find your next challenge or workout plan after that. It’s a process, and even after reaching your goals, you’ll want to continue working out for health and maintaining.

Find your next challenge on this page, or add to it! The 30 day Walking Challenge is one of the best for burning overall fat, but don’t forget to add this meal replacement shake and post workout shake (free shipping with this link) to your daily routine to reach your goals faster!

And, come back here to share your results of your 22 Day Ab Workout!

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