Finding and sticking to the best ab workout routine for men requires firm determination and commitment. After all, abs do not come to you easily. For defined abs, you need to target your abdominal muscles. We have compiled a list of workouts that will help you target those muscles and get you a set of defined abs.
Ab & Belly Workout for MenBefore you start with any workout regime, focus on increasing stamina. Ensure that you provide yourself with high-energy food to support your fitness goals.
Whether you go to the gym or prefer to set up a home gym and develop a daily workout routine, here are 15 amazing abs workouts for men.
1. Bicycle Crunches
Bicycle crunches target the upper and lower abs, oblique muscles on the side, and the back for flat abs.
- Lie down on your back and pedal in the air.
- Raise your shoulder, touch your palms behind your head, and try to touch your knees with opposite elbows.
- Repeat with 12 reps on each set.
Besides the core muscles, you will also work on your hip flexors, shoulder muscles, latissimus dorsi, and biceps.
- Hang up on the pullup bar with your hands facing shoulder-width away from your face.
- Bend your knees and hips while tucking your lower back as you lift your thighs towards your chest. While you raise them, try to engage your core and torso muscle as much as you can.
- Once your thighs reach your chest, slowly lower your legs back to the starting position.
The oblique crunches target the oblique muscles on the sides of your abdomen and other muscles like your core - transverse abdominis and glutes.
- Lie on your back with your knees bent and feet flat on the ground.
- Put your right hand behind your head and put your left hand perpendicular to your torso.
- Contract your abs to lift your shoulders and rotate your body to bring your right elbow towards your left knee.
- Repeat by swapping sides alternatively.
Sit-ups target your rectus abdominis, transverse abdominis, and obliques along with your hip flexors, chest, and neck.
- Lie down on the floor with your knees bent and hook your feet under something if you do not want them to move.
- Place both of your hands behind your head and tighten your core as you lift your torso near your thighs to form a V shape.
- Slowly get back in the starting position and repeat it.
Crunches tone your midsection and strengthen your spinal erector muscles, which are your body’s stabilizer muscles.
- Lie down on your back and bend your knees at 90 degrees.
- Place both of your hands on either side of your head and push your lower back as you lift your shoulders a few inches off the floor.
- Ensure that your lower back stays in touch with the ground every time you lift your shoulders.
- Tense your back at the top movement and then return to the position you started from.
The reverse crunches target your rectus abdominis muscles, which are the muscles that make up your six-pack abs.
- Lie on your back with your arms facing downwards and resting on the floor.
- Bring your bended knees towards your chest. As you lift your knees, roll your pelvis to lift your hips off the floor.
- Squeeze them at the top and then slowly lower them back to the original position.
Alongside bringing variation to your classic planks, the side planks target muscles that support your lower back and prevent back pain in your later stage of life.
- Lie on one side of your body with knees straight and brace your upper body to take all the weight onto your forearm.
- Tighten your core while raising your hips until your body forms a straight line. Hold this position for some time while breathing deeply.
- Gently get back to the starting position and perform the same with the other side of your body.
The twisting motion involves the engagement of all muscles in your abdomen area. This workout burns the fat off your muffin top or commonly known as love handles.
- Sit on the floor holding a weight plate with your extended arms and feet. If you are a beginner, ditch the weight plate.
- Keep twisting your torso from side to side while also moving your hands along with it.
Strong core muscles are why you can perform daily activities like bending, lifting weight, balancing, etc., and planks will strengthen these muscles.
- Lie on your stomach with your forearms on the floor.
- Use your core muscles to lift your torso off the floor while contracting your butt and your abs.
- Hold the position for 30 to 60 seconds.
- Repeat in three sets with 20 to 30 seconds of rest in between each set. If you feel a sharp pain in your lower back or your knees, stop immediately.
10. Dumbbell Side Bends
All you will need for this exercise is a single medium-weight hex dumbbell since they are durable and affordable.
- Stand up with your feet hip-width apart. Hold the dumbbell in one hand with your palm facing inward towards the torso.
- Keep your back straight and tighten your core to bend to one side as far as possible.
- Hold for a second and return up to the starting position. Repeat 12 to 20 reps in one set.
This exercise strengthens the joints, ligaments, and knee and hip tendons.
- Stand in a squatting position with your feet shoulder apart. Lift the barbell, centering it evenly across your shoulder.
- Lower your glutes back, resembling the position of sitting on a chair while bending your knees.
- Press your heels and return to the starting position. Do at least 12 reps for each set.
This workout will target the major muscle groups of the core and the stabilizing muscles of the chest, shoulders, and hips.
- Start with your stomach on the stability ball while your hands and feet are on the floor.
- Walk with your hands forward until you form a rigid plank position, and make your ankles rest on the ball.
- Without letting your lower back sag, slowly start tucking your knees towards your chest, holding it briefly, and returning to the original position.
Like the name suggests, glute bridges target the gluteal muscles. Along with toning and shaping your butt, it gives you a great posture and helps with your lower back pain.
- Lie on your back with your knees bent and your feet hip-width apart.
- As you raise your hips off the ground, contract your abs and glutes. Press your heels on the floor.
- Do not arch your back. Slowly get back into the original position. Repeat for 12 to 15 reps.
The target area for this exercise is the lower abs. Alongside, it also strengthens the hamstrings, calf muscles, and glutes.
- Lie on your back and keep your hands by your sides. Put your feet together and raise them as high as you can while keeping them straight.
- Lower your legs slowly while engaging your lower abs.
Mountain climbers are an effective way to strengthen your arms, legs, back, shoulders, and core.
- Start with a press-up position, and without letting your hips sag, bring a knee closer towards your elbows.
- Return to the starting position and repeat it with the other leg. This counts as one rep.
- Keep your sets fast and controlled.
Including fitness equipment with these exercises is a great way to add challenges to your regular morning workout routine.
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