Get a “Flat Stomach” in 22 Days! (HOME WORKOUT) | Summary and Q&A

TL;DR

In this video, Jeff Cavaliere provides a detailed 22-day plan to flatten your stomach by targeting the underactive core muscles, the Transverse Abdominis and the Pelvic Floor.

Key Insights

• ♂️ One of the main reasons for a protruding abdomen is the underactivity of the Transverse Abdominis and the Pelvic Floor muscles, which are often overlooked in ab workouts.
• 🌟 Working on these muscles not only helps flatten the stomach but also improves the stability of the lower back, leading to both a better appearance and enhanced overall well-being.
• 💪 Visualizations, such as stopping the flow of urine midstream or engaging the Pelvic Floor as if holding a straw with your butt, can help you contract these muscles effectively.
• 📊 To measure progress, take a subjective test by observing your stomach's protrusion in front of a mirror, and an objective test called the leg lowering test that assesses the strength and control of the targeted muscles. ⏰ The 22-day workout plan consists of progressively challenging static and dynamic exercises that focus on engaging and contracting the Transverse Abdominis and the Pelvic Floor muscles.
• 🔒 The static exercises include positions like laying down, hollowed out, V-Sit, plank, elevated plank, kneeling, and standing, with controlled contractions and repetitions.
• ♂️ The dynamic exercises involve adding movements like flutters, hollow rocks, drifting, step-out planks, knee drives, lateral movements, and adding movement to standing, while maintaining stable contractions.
• 📸 After completing the full 22-day plan, assess progress by comparing your stomach's appearance in the mirror and repeating the leg lowering test to observe improved control and stability without low back arching.

Transcript

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  tha... Read More

Questions & Answers

Q: How can underactive core muscles contribute to a protruding abdomen?

When the Transverse Abdominis and the Pelvic Floor are underactive, it can lead to a protruding abdomen due to a lack of muscle support and stability in that area. These muscles play a crucial role in keeping the stomach flat and maintaining proper posture.

Q: Can the 22-day plan be effective for individuals with both high and low body fat levels?

Yes, the 22-day plan can be effective for individuals with varying body fat levels. While high body fat levels can contribute to a protruding abdomen, even individuals with low body fat levels can experience this issue due to the underactivity of the core muscles. The plan targets these muscles to help flatten the stomach regardless of body fat levels.

Q: What is the leg lowering test and how does it measure progress?

The leg lowering test is an objective measurement that assesses the strength and control of the Transverse Abdominis and Pelvic Floor muscles. By lying on your back, engaging these muscles, and slowly lowering your legs, you can determine how far you can lower your legs without your lower back arching. Progress is measured by aiming to lower the legs closer to the floor or holding the lowered position for a longer period of time.

Q: How does engaging the Pelvic Floor and Transverse Abdominis muscles contribute to a flatter stomach?

Engaging the Pelvic Floor and Transverse Abdominis muscles provides stability and support to the abdomen. Activation of these muscles tightens the waistline, brings the belly button closer to the spine, and helps to pull in and flatten the stomach.

Q: What are some ways to engage the Pelvic Floor and Transverse Abdominis muscles?

One way to engage the Pelvic Floor is by visualizing stopping the flow of urine midstream or using the muscles as if you had a straw in your rectum and needed to drink through it. Engaging the Transverse Abdominis can be achieved by imagining walking into an ice-cold bath, causing a contraction and cinching effect around the waist. Practicing these contractions can help individuals learn how to engage these muscles properly.

Q: How often and how long should the exercises be performed?

The 22-day plan involves performing the exercises for 10 minutes each day. The plan is divided into static contractions for the first seven days and then incorporates dynamic movements for the remaining days. Each exercise is performed for 20 seconds, repeated 10 times, and done three times throughout the day.

Q: What can individuals expect at the end of the 22-day plan?

At the end of the 22-day plan, individuals can expect to see improvements in the appearance of their waistline, with a flatter stomach and a tighter waistline. Additionally, they may experience improved strength and stability in their lower back. The plan aims to provide both aesthetic and functional benefits.

Summary & Key Takeaways

• Jeff Cavaliere presents a 22-day plan to flatten your stomach by targeting the underactive core muscles, the Transverse Abdominis and the Pelvic Floor.

• The plan involves a series of exercises and movements to activate and strengthen these muscles, starting with static contractions and progressing to dynamic movements.

• By consistently following this plan, individuals can expect to see improvements in the appearance of their waistline as well as the strength and stability of their lower back.