EstimatedEst. Read Time: 7 minutes
How To Get SIX PACK ABS At Home


Only 22 days for a 6 Pack?  Well okay, let’s be clear here.  I’ll give you the bad news first.

If you’re currently at 30% body fat, getting a six pack is not possible in 3 weeks.  You probably already knew that.

But hold on…

I’ve got two pieces of encouraging news for you too:

  1. You can actually get a six pack to show at much higher body fat levels than you might have thought. For some people it’s possible to start to see the outline of a complete set of abs at body fat levels in the mid-teens.  Maybe it’s not a sharp six pack, but you can see them!
  2. 22 days is about the amount of time it takes to implement a solid habit change.

I’ve said it many times. The most important key to reaching low enough body fat levels to have a visible six pack is following a good nutrition plan. You simply cannot out train a bad diet.

That said, if you can stick with those nutrition changes and combine them with the workout I’m about to show you, it could be a real game changer. In just 22 days you can see a huge difference in your lifestyle and your approach to working out that could stick with you for the rest of your life!

I’ve said it many times. The most important key to reaching low enough body fat levels to have a visible six pack is following a good nutrition plan. You simply cannot out train a bad diet.

So what’s the workout we’re going to be doing?

It’s an ab workout you can do at home on the floor with no other equipment required.  It’s going to follow my Six Pack Progression to work every single ab function in the most effective sequence from your lower abs to your upper abs to your obliques. And I’m scaling it for every single level, from beginner to advanced.

Let’s take a look at how this workout will be structured!


For this workout we’re going to be using a technique called Extinction Training.

Here’s how it works.

For each exercise you’ll do the number of reps prescribed and then rest 10 seconds.  Repeat, doing the number of prescribed reps and then resting 10 seconds.  Keep repeating until you get to a round where you’re not able to complete the prescribed number of reps.

At that point you become extinct and move on to the next exercise.

Beginners may get knocked down in the very first round. But that’s okay because there’s room for improvement!

So with that being said, let’s start going through the actual workout.

1.) W-RAISE (5 REPS)

Play Btn
w raise abs exercise

The W-Raise hits lower abs and is made up of three parts in which we’re basically drawing an upside down ‘W’ with our legs. Start from the low point with the outer leg of the ‘W’, go up and then down halfway, then back up to the top, and finally come back all the way down to the other outer leg of the W.  Then you reverse the ‘W’.

Do 5 reps, rest 10 seconds and repeat until you can’t get the 5 reps.  Then move on to the next exercise.  Can’t even get the first 5?  Just move immediately to the next.


Play Btn
black widow knee slide abs exercise

In this bottom up rotation exercise you’ll cross your knee over and drive it into that opposite elbow. Lift the knee and slide it up the forearm to get more of that posterior pelvic tilt and ab engagement.

Do this for 45 seconds then rest 10 seconds and start again.  Once you can’t make it through 45 seconds, just move on to the next exercise. It’s going to be difficult for even the most advanced to do very many sets at 45 seconds apiece with just a 10 second rest!


Play Btn
butterfly situp abs exercise

In this midrange exercise your arms provide you with a little bit of momentum to help to get you off the ground. You also open them up which engages the upper back.

You’ll do 10 reps followed by 10 seconds of rest until you get to extinction.  Then move on to the next exercise.


Play Btn
seated corkscrew abs exercise

To do this obliques exercise, simply put your hands back behind your body and drive your knees in and across, really trying to contract the obliques.

See if you can go for the entire 45 seconds and then take 10 seconds of rest.  Repeat as many times as possible before moving on to the next exercise. Beginners might find that they can’t even get through the first 45 seconds.  That’s ok because it gives you a place to start and something to improve upon.


Play Btn
levitation crunches abs exercise

For this top down movement, we’re trying to move the upper torso without moving the lower torso.  Try to lift yourself up and clear your shoulders off the ground and then hold and pause at the top for a one or two count.

Try to make the upper abs work and hold that contraction for 10 good quality reps. Take 10 seconds of rest and repeat until you can’t complete the entire 10 reps.  Then move on to the last exercise.


Play Btn
situp elbow thrust abs exercise

This is our top down rotation movement, and you can see that it’s a bit more explosive, too.  You sit up and drive across your body, then come back to center and then finally lower yourself down. Then hit the other side.

The goal is to get all 5 reps to each side, rest 10 seconds and repeat.  Had we programmed this exercise in the beginning it might not have felt so difficult, but because you’re doing it in a fatigued state, it’s going to catch up to you!

If you make the commitment to be consistent with this workout and your nutrition goals for 22 days, you’ll develop a habit that will set you up for a lifetime. And hopefully a whole new lifestyle! And that habit is what’s going to get you to that goal of those visible six pack abs.

How To Get SIX PACK ABS At Home

  1. If your body fat level is currently high, it’s not going to be possible to get six pack abs in just 3 weeks, but 22 days is long enough to develop and implement the right habit changes to get you there.
  2. You may actually be able to see your abs at higher levels of body fat that you thought possible, even in the mid-teens.
  3. It takes about 22 days to implement a solid habit, and it will be necessary to make both nutritional and exercise habit changes to get your six pack to show.
  4. If you make those nutrition changes and follow the workout I’ve shown you here, you can develop habits that will last a lifetime and ultimately get you to your goal of 6 pack abs.

If you are looking for a complete bodyweight workout program that doesn’t require any equipment at all and has helped millions to pack on muscle at home in just 6 weeks, check out our ATHLEAN XERO program. No bands, benches, bars or weights are needed to build a ripped athletic body!

Watch the YouTube version of this article
Popular & Trending
stop doing face pulls like this facepull mistake
How To Do Face Pulls
By Jeff Cavaliere MSPT, CSCS
September 9th, 2019
Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction.  They help strengthen the chronically weak...
how to identify your body fat percentage with images for men
Body Fat Percentage
By Jeff Cavaliere MSPT, CSCS
May 1st, 2013
There are many ways to measure body fat percentage; some wildly expensive and most inaccurate. It's time to give you an alternative method that...
2 reasons your biceps aren't growing and 3 ways to fix it
Why Your Biceps Aren’t Growing
By Jeff Cavaliere MSPT, CSCS
August 22nd, 2019
Have you ever felt that no matter how much you trained your biceps you’re left saying… “My Biceps STILL Aren’t Growing?” I believe I know...
The PERFECT Abs Workout
The PERFECT Abs Workout
By Jeff Cavaliere MSPT, CSCS
July 31st, 2019
We’ll be following my ‘Six Pack Progression’ sequence as we choose each of the beginner and advanced ab exercises for each abdominal movement...
incline bench press avoid mistakes for upper chest
How To Incline Bench Press Correctly
By Jeff Cavaliere MSPT, CSCS
June 21st, 2019
The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum...
best dumbbell exercises for chest
The BEST Dumbbell Exercises for CHEST
By Jeff Cavaliere MSPT, CSCS
October 9th, 2019
Today I’m going to share my favorite chest exercises… but there’s a catch. We can only use dumbbells! I’ll show you what to do whether you...
how to construct a complete chest workout
The PERFECT Chest Workout
By Jeff Cavaliere MSPT, CSCS
July 25th, 2019
The classic theory of "Upper, Middle, and Lower" chest exercises is a good start, but, it's not enough!! The solution to this problem is to not...
best dumbbell exercises for shoulders
BEST Dumbbell Exercises for SHOULDERS
By Jeff Cavaliere MSPT, CSCS
October 5th, 2019
You want to build big shoulders and you only have access to a few pairs of dumbbells. What do you do? I’m going to show you what to do whether...
how to construct a complete biceps workout
The PERFECT Biceps Workout
By Jeff Cavaliere MSPT, CSCS
July 15th, 2019
The classic theories of “just do curls” or “it’s not necessary to train your biceps directly” are both flat out wrong! Why? Because it’s...
Home Chest Exercises UPPER, MID, LOWER CHEST!!
Home Chest Exercises
By Jeff Cavaliere MSPT, CSCS
March 25th, 2020
Being able to effectively hit your upper, mid and lower chest from home with NO equipment may seem impossible. But, I’m here to show you it’s...