Looking to build a chiselled core? Check out these 30 ab exercises and workouts specially curated for men to help you achieve your fitness goals. From crunches to planks, we've got you covered. A strong and chiselled core not only enhances your physical appearance but also plays a crucial role in maintaining overall body strength and stability. As men, achieving a well-defined set of abdominal muscles can be a challenging yet rewarding endeavor.
In this comprehensive guide, we bring you 30 effective ab exercises and workouts tailored specifically for men to help you sculpt those enviable six-pack abs and achieve a chiselled core. These workouts have been carefully selected to target various muscle groups in your abdominal region and are accompanied by useful tips and expert insights to maximize your results.
30 Ab Exercises and Workouts for Men
Having well-defined and strong abdominal muscles is a goal for many men who are on a fitness journey. A chiseled six-pack not only looks impressive but also indicates a strong core and overall physical health.
However, achieving that dream set of abs requires dedication, a well-rounded workout routine, and a proper understanding of which exercises work best for targeting the abdominal muscles effectively. In this article, we will explore 30 highly effective ab exercises and workouts for men, complete with step-by-step instructions and valuable trainer tips to help you get the most out of your training.
1. Crunches
Crunches are a classic ab exercise that target the rectus abdominis. To perform crunches:
Lie flat on your back with your knees bent and feet flat on the floor.
Place your hands behind your head or cross them over your chest.
Lift your shoulders off the ground, engaging your core, and then lower back down.
Avoid pulling on your neck, and focus on using your abdominal muscles to lift.
2. Planks
Planks are fantastic for targeting multiple core muscles, including the transverse abdominis and obliques. Follow these steps to do a plank correctly:
Start in a push-up position, with your arms directly under your shoulders.
Engage your core and hold your body in a straight line from head to heels.
Keep your glutes and abdominal muscles tight throughout the exercise.
Aim to hold the plank for as long as possible while maintaining proper form.
Hardstyle planks
Do it: Lie face down on the ground, putting yourself in a forward plank position. Make sure your elbows are aligned under your shoulders and your hands are balled into fists. Your arms should be parallel to each other. Hold for 10 to 20 seconds per set.
Coach tip: You know planks, right? It's easy to go through the motions here. don't do it "The key is to hold your whole body tight—quads, glutes, core, back, and diaphoretic breathing throughout, holding the fists as tight as possible," says Wealth. No matter how many times you've done it, this exercise is only as hard as you're willing to make it.
Side Planks
Side planks focus on the obliques and help improve core stability. To do side planks:
Start in a plank position with your arms straight.
Rotate to one side, stacking one foot on top of the other and lifting your arm towards the ceiling.
Keep your body in a straight line and engage your core throughout the exercise.
3. Russian Twists
Russian twists are effective in working the obliques and can be done using body weight or by holding a weight or medicine ball. Here's how to perform Russian twists:
Sit on the ground with your knees bent and your heels on the floor.
Lean back slightly and lift your feet off the ground, balancing on your glutes.
Hold your chosen weight with both hands and twist your torso from side to side.
Be sure to keep your back straight and your core engaged throughout the exercise.
4. Leg Raises
Leg raises target the lower abdominal muscles. To do leg raises:
Lie flat on your back with your hands under your glutes for support.
Lift your legs off the ground, keeping them straight, until they form a 90-degree angle with the floor.
Slowly lower your legs back down, but do not let them touch the ground completely.
Repeat the motion while focusing on using your abs to lift your legs.
5. Hanging Knee Raises
Hanging knee raises are similar to leg raises but performed while hanging from a pull-up bar. Follow these steps:
Hang from the pull-up bar with your arms fully extended.
Lift your knees towards your chest, engaging your core throughout the movement.
Lower your legs back down with control, and repeat for the desired number of reps.
6. Mountain Climbers
Mountain climbers are a dynamic exercise that engages the entire core and also provides a cardiovascular challenge. To do mountain climbers:
Start in a plank position with your arms straight.
Bring one knee towards your chest and then quickly switch legs in a running motion.
Keep your core tight and maintain a steady pace throughout the exercise.
7. Bicycle Crunches
Bicycle crunches are excellent for targeting the rectus abdominis and obliques simultaneously. Here's how to perform them:
Lie on your back with your hands behind your head and your knees lifted off the ground.
Bring one knee towards your chest while simultaneously rotating your torso to bring your opposite elbow towards the knee.
Switch sides in a fluid, cycling motion while keeping your core engaged.
8. Ab Rollouts
Ab rollouts effectively target the entire core, including the rectus abdominis and transverse abdominis. To do ab rollouts:
Start on your knees with an ab wheel or a stability ball in front of you.
Slowly roll the wheel or ball forward while keeping your core tight and your back straight.
Extend as far as you can without arching your back excessively, and then use your abs to roll back to the starting position.
9. Dead Bug
The dead bug exercise is a great way to engage your core while also working on stability. Follow these steps:
Do it: Lie face down on the floor with your hands on your shoulders. To start, bring your knees directly over your hips and bend at the knees so your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while sending your right leg straight to the floor. Pause, return to the starting position and then repeat on the opposite side. Repeat for 14 rounds to complete a set.
Trainer tip: "Make sure your lower back is in contact with the floor and try to keep your breathing as regular as possible," says Denzel Allen, a strength-first coach in San Francisco. "I like this movement because it helps train left-right coordination between the upper and lower extremities, which can also help improve cognitive function."
10. Cannonballs from hollow extensions
Do it: Get into a cannonball-type shape on your back with your knees tucked into your chest — yes, just like you're in the pool at summer camp again. Simultaneously extend your legs and arms into a "hollow" position, pressing your lower back into the floor. Hold for five seconds before curling again and complete five repetitions for one set.
Trainer tip: "Be as busy as possible during the extension phase, and use cannonballs for recovery," advises Ashley Wilking, a Nike master trainer and an instructor at Rumble Boxing. "Just don't give up completely. Think of it like you're holding a crunch!"
11. Dragon Flags
Dragon flags are a challenging advanced exercise that primarily targets the rectus abdominis. To do dragon flags:
Lie on a bench or a sturdy surface and hold onto it with your hands above your head.
Lift your legs and hips off the bench, keeping your body straight and aligned.
Lower your legs back down with control, and repeat the movement.
12. Flutter Kicks
Flutter kicks are a great exercise for the lower abs. Follow these steps:
Lie flat on your back with your hands under your glutes for support.
Lift your heels slightly off the ground and kick your feet up and down alternately.
Keep your core engaged throughout the exercise.
13. Lying Leg Twists
Lying leg twists target the obliques and also engage the lower back. Here's how to perform them:
Lie on your back with your arms extended out to the sides, forming a "T" shape.
Lift your legs off the ground and twist them to one side, aiming to touch the ground with your feet.
Return to the center and then twist to the other side, repeating the motion.
14. Barbell back squat
Do it: With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly across your shoulders. (This version of the squat targets the core, not the legs, and so you should use much less weight than a traditional back squat.) Send your glutes back as you lower into a chair, bending at the knees. Press through your heels to return to the starting position for one rep as deep as possible. Repeat 12 times for one set.
Trainer tip: "Think about maintaining tension in your abs throughout the movement," says Wealth. “Once you've mastered the movement, you can add additional weight to the barbell. Go up in small increments though and you'll be injury free.
15. Woodchoppers
Woodchoppers are an effective exercise for targeting the obliques. Follow these steps:
Stand with your feet shoulder-width apart and hold a weight or medicine ball with both hands.
Swing the weight diagonally across your body from high to low, engaging your core and obliques.
Perform the desired number of reps on one side before switching to the other.
16. Reverse Crunches
Reverse crunches primarily target the lower abs. Here's how to perform them:
Lie flat on your back with your hands by your sides or under your glutes for support.
Lift your knees towards your chest while curling your hips off the ground.
Lower your legs back down with control, avoiding any swinging motion.
17. Kettlebell Windmills
Kettlebell windmills challenge the core and improve flexibility. To do kettlebell windmills:
Hold a kettlebell in one hand and press it overhead.
With your arm extended, hinge at the hips and lower the opposite hand towards the ground.
Keep your eyes on the kettlebell, and return to the starting position.
18. Seated Knee Tucks
Seated knee tucks engage the lower abs and hip flexors. Follow these steps:
Sit on the ground with your knees bent and your feet flat on the floor.
Lean back slightly, balancing on your glutes, and lift your feet off the ground.
Bring your knees towards your chest while keeping your core tight.
19. L-Sits
L-sits are a challenging exercise that requires core strength and stability. To do L-sits:
Sit on the ground with your legs extended and your hands placed beside your hips.
Lift your body off the ground, keeping your legs straight and forming an "L" shape with your body.
Hold the position for as long as you can while maintaining proper form.
20. V-Ups
V-ups target the entire core and are great for developing the rectus abdominis. Here's how to perform V-ups:
Lie flat on your back with your arms extended overhead and your legs straight.
Lift your upper body and legs simultaneously, reaching towards your feet with your hands.
Lower back down with control, avoiding any jerking motions.
21. Scissor Kicks
Scissor kicks engage the lower abs and also provide a slight cardiovascular challenge. Follow these steps:
Lie flat on your back with your hands under your glutes for support.
Lift your legs off the ground slightly and cross them over each other in a scissor-like motion.
Keep your core tight and perform the exercise in a controlled manner.
22. Sit-Ups
Sit-ups are similar to crunches but involve a more significant range of motion. To do sit-ups:
Lie on your back with your knees bent and feet flat on the floor.
Cross your arms over your chest or place them behind your head.
Sit all the way up until your chest reaches your knees, engaging your core throughout the movement.
23. Slider Pike
Slider pikes target the entire core and require the use of sliders or towels. Here's how to do them:
Start in a plank position with your feet on sliders or towels.
Engage your core and use your feet to slide them towards your hands, lifting your hips into the air.
Slowly return to the starting plank position.
24. Side Bends
Side bends are a simple yet effective exercise for targeting the obliques. Follow these steps:
Do it: Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing your torso. Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion and return to start for one rep. Do 12 to 20 repetitions for one set.
Trainer tip: "Be smart when you pick weights," says Wealth "It shouldn't feel impossible. Using a reasonable weight will help you focus on keeping your abs tight during the exercise for maximum results. And keep that tempo nice and slow." The real six-pack isn't the lift itself—it's the burning sensation you feel along the way.
25. Hanging Leg Raises
Hanging leg raises are a challenging exercise that works the lower abs and hip flexors. To do hanging leg raises:
Hang from a pull-up bar with your arms fully extended.
Lift your legs towards the ceiling, keeping them straight, until your body forms an "L" shape.
Lower your legs back down with control, and repeat the exercise.
26. Windshield Wipers
Windshield wipers engage the entire core and require good upper body strength. Here's how to perform windshield wipers:
Lie on your back with your arms extended to the sides for support.
Lift your legs towards the ceiling and rotate them from side to side like windshield wipers.
Keep your core tight and perform the exercise in a controlled manner.
27. Hollow Holds
Hollow holds are an isometric exercise that engages the entire core. To do hollow holds:
Lie on your back with your arms extended overhead and your legs straight.
Lift your arms, shoulders, and legs slightly off the ground, forming a "banana" shape with your body.
Hold the position for as long as you can while keeping your core tight.
28. Weighted Sit-Ups
Weighted sit-ups add resistance to the classic sit-up exercise. Follow these steps:
Lie on your back with your knees bent and feet flat on the floor.
Hold a weight plate or dumbbell against your chest.
Perform a sit-up by lifting your upper body towards your knees while keeping the weight close to your chest.
29. Cable Crunches
Cable crunches target the entire core, and the resistance can be adjusted to make the exercise more challenging. To do cable crunches:
Kneel in front of a cable machine with the rope attachment above your head.
Crunch your torso downwards, bringing your elbows towards your knees.
Slowly return to the starting position while maintaining tension in your abs.
30. Barbell Ab Rollouts
Barbell ab rollouts are a demanding exercise that targets the entire core. Here's how to perform barbell ab rollouts:
Start on your knees with a barbell loaded with weight plates.
Grip the barbell with an overhand grip, shoulder-width apart, and roll it forward.
Extend as far as you can without arching your back excessively, and then use your abs to roll back to the starting position.
FAQs about Ab Exercises and Workouts for Men
Q: Are these ab exercises suitable for beginners?
A: Yes, many of the exercises listed here can be modified for beginners. Start with basic variations and gradually progress to more challenging ones.
Q: How often should I perform these ab workouts?
A: For optimal results, aim to work your core two to three times a week, allowing sufficient rest between sessions.
Q: Can I do ab exercises every day?
A: While it's tempting to work on your abs daily, giving your muscles time to recover is crucial for growth and development.
Q: Will ab exercises alone give me a chiselled core?
A: While ab exercises are essential, achieving a chiselled core also depends on maintaining a balanced diet, overall body fat reduction, and full-body workouts.
Q: Can I do these exercises at home without equipment?
A: Absolutely! Many of these exercises can be performed without equipment, making them ideal for home workouts.
Q: How long does it take to get a chiselled core?
A: The timeline varies for each individual based on factors such as genetics, diet, and consistency in training. Expect to see noticeable results after several weeks of dedicated effort.
Incorporate these 30 ab exercises and workouts into your training routine to take your core strength and definition to new heights. Remember to perform each exercise with proper form, and gradually increase the intensity and difficulty as you progress. Consistency and dedication are key to achieving a strong and sculpted set of abs. Along with a balanced diet and overall fitness regimen, these exercises will help you reach your fitness goals and stand out from the competition with an impressive midsection. So, get ready to work hard, and enjoy the journey towards a fitter, healthier, and more confident you!
Achieving a chiselled core requires dedication, consistency, and the right exercises. In this article, we've presented 30 ab exercises and workouts exclusively curated for men to help you on your journey to a stronger, more defined core. Remember to combine these exercises with a balanced diet and overall fitness routine for optimal results. Stay committed, stay motivated, and watch as your abdominal muscles transform into an impressive chiselled masterpiece!
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