Establishing New Habits: A Simple AB Routine for Everyone

Welcome to the journey of self-improvement! I'm Jeff Cavalier from aex.com, and today we’re focusing on two important numbers: 15 and 22. While 15 represents 'Quitters Day'—the day many give up on their New Year's resolutions—22 is the crucial number you want to remember. This is how many days it takes to establish a new habit. In this article, I’ll provide you with an easy-to-follow AB routine that anyone can do, regardless of fitness level.

The AB Routine Explained

This routine consists of scalable exercises targeting your core, and you can do it from the comfort of your own floor space. The key is consistency—perform one day at a time to avoid being a quitter and instead become someone who successfully establishes a new routine.

Exercise 1: The W Raise

The first exercise is the W Raise. Here’s how it works:

• Target: 5 repetitions
• If you can't complete all 5, do as many as you can.
• Rest for 10 seconds before attempting another set.

Focus on lifting your pelvis while forming a W shape with your legs, ensuring you engage your core effectively.

Exercise 2: Black Widow Knee Slide

Next is the Black Widow Knee Slide:

• Start in a plank position.
• Drive your knee toward the opposite elbow and slide back.
• Target: 30 seconds

If you're a beginner, don't be disheartened if you can't do the full time. Just aim to improve each session.

Exercise 3: The Butterfly Situp

The third exercise is The Butterfly Situp:

• Utilize some upper body momentum.
• Target: 10 repetitions.

This exercise will work your upper back and core simultaneously.

Exercise 4: Seated Corkscrew

Next up is the Seated Corkscrew, focusing on your obliques:

• Target: 30 seconds.
• This exercise helps create a visually tapering waistline.

Even if you're starting with a higher body fat percentage, you can still start seeing results.

Exercise 5: Frog Crunch

The Frog Crunch is designed to reduce strain on your lower back:

• Point your feet together to engage your adductors.
• Target: 10 repetitions.

By doing so, you'll reduce the overuse of hip flexors that can lead to discomfort.

Exercise 6: Power Over

Finally, we have the Power Over exercise:

• Target: 5 repetitions on each side.
• Focus on rotating your torso while engaging your core.

Make sure to clear your shoulder blades off the ground to activate your abs properly.

Nutrition Matters

While this workout can help you strengthen your core, remember that nutrition plays a vital role in achieving your fitness goals. Keeping your body fat percentage in check is largely dependent on what you eat. I have a video that simplifies nutrition into four easy steps, covering topics like protein intake and portion control.

Conclusion

In just 22 days, you can start to see changes in your body, but it's important to keep in mind your starting point. If you're dedicated, the results can be transformative over the course of a year. Pair this workout with disciplined nutrition for the best outcomes. For a complete program and meal plan, visit aex.com. Don't forget to subscribe for more workouts and nutrition advice. Good luck!