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22 Day Ab Workout in 8 Min (Printable)

Ladies, we all know that a strong core is essential for overall health and fitness. But let’s face it: getting those abs to pop isn’t always easy, especially as women over 40. That’s where a 22-day ab workout program comes in! Not only can it help you build a killer midsection, but it also has a host of other benefits that will make you feel amazing.

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.

Now, we know what you’re thinking: “22 days? That sounds like a lot of work.” But here’s the thing: a 22-day program is the perfect length of time to really see results without feeling overwhelmed. Plus, by committing to just three weeks of consistent exercise, you’ll be establishing a healthy habit that you can carry with you for the rest of your life.

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

In this blog post, we’ll explain the benefits of this program, provide tips for getting started, and offer motivational insights to help you stay on track.

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.

Tone Your Abs

The 22-day ab workout program is designed to help you target your core muscles, including your abs, obliques, and lower back. By following the program consistently, you’ll see noticeable improvements in your core strength and tone.

Improve Your Posture

Strong core muscles also improve your posture and reduce back pain. By strengthening your abs, you’ll improve your balance and stability, which will help you stand up straighter and avoid slouching.

Boost Your Confidence

As you start to see improvements in your ab tone and overall fitness, you’ll feel more confident and motivated to continue with your fitness journey. Exercise releases endorphins, which are natural mood boosters that help you feel happier and more positive.

Increase Your Energy

By engaging in regular exercise, you’ll boost your energy levels and improve your overall health. You’ll be able to keep up with your daily activities and feel more energized throughout the day.

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.

Here’s Your Ab Workout

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. 

High Planks (30 seconds to 60 seconds or longer)

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

Side Planks (30 seconds to 60 seconds or longer)

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

Crunches (10-15 repetitions)

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

Leg Lifts (10-15 repetitions)

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

Russian Twists (10-15 repetitions)

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

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


The 22-day ab workout program is an effective way for women over 40 to improve their core strength, posture, and overall health. By following the program consistently and staying motivated, you’ll see noticeable improvements in your ab tone and feel more confident and energized. So why not start the challenge today and see what you can achieve?

After the 22 Days…

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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