Building a strong and defined core is essential for men looking to enhance their overall fitness and athleticism. A strengthened core improves physical performance in various activities, promotes better posture, and reduces the risk of injuries. Ab exercises for men target the muscles of the abdomen, including the rectus abdominis, obliques, and transverse abdominis. These best ab workouts for men help build strength, endurance, and stability.
By incorporating these core exercises for men into their workout routines, men can effectively challenge their core muscles from different angles and movements. These abdominal exercises for men range from traditional crunches and leg raises to dynamic movements like plank variations and cable exercises.
Regular ab training for men helps build abs and provides other benefits, like strengthening your core muscles and working wonders for your entire posterior chain. Thus, to pick the best core workouts for men based on fitness capacity, this blog carefully lists the 25 best ab exercises for men. So, read on to learn the benefits of men's ab workout!
Table Of Contents
1. 25 Ab Exercises And Workouts To Build A Strong Core
2. What Is The Best Ab Exercise For Men?
3. Expert’s Advice
4. The Final Say
5. FAQs
6. References
25 Ab Exercises And Workouts To Build A Strong Core
Let’s explore the 25 best ab exercises for men to build a strong core and train various muscle groups for improved fitness:
1. Bicycle Crunches
Bicycle crunches engage your core and target the rectus abdominis, obliques, and hip flexors, work on effective muscle toning and enhance overall core stability and strength. This exercise benefits abdominal muscle endurance and coordination, improving posture and spinal health.
Steps to perform this ab exercise for men:
1. Lie on your back and stretch your legs.
2. To start, lift your upper back off the floor and balance on your hips.
3. Place your hands behind your head and rotate your torso clockwise, bringing your right knee back to touch your left elbow.
4. Pause momentarily, then rotate your body so your right elbow touches your left knee.
2. Crocodile Walk
The crocodile walk adds a dynamic core workout element to the plank exercise. It challenges the core muscles to maintain balance while engaging the deltoids and glutes. By incorporating forward movement, this exercise enhances core strength, shoulder stability, and overall body coordination.
Steps to perform this ab exercise for men:
1. Start in a high plank, hands shoulder-width apart, feet touching, ankles bent.
2. This exercise can be done on a hardwood or tile floor with socks or your toes on the sliders (with or without sneakers).
3. Walk your arms forward, maintaining a straight line from head to toe.
4. Your legs should move straight, not zigzagging back and forth.
3. Body Saw
The body saw is one of the most-well known stomach workouts for men that strengthens the anterior core muscles, including the external and internal obliques, rectus abdominis, and transversus abdominis, while improving calf flexibility. This dynamic plank variation helps enhance core stability and endurance, promoting better spine alignment and reducing the risk of lower back pain.
Steps to perform this ab exercise for men:
1. To start, get into a plank position with a slider under each leg and your forearms on the floor, shoulder-width apart.
2. Brace your core and pull your elbows to move your body forward.
3. Then move your body back like a saw. And repeat.
4. Kneeling Cable Crunch
There's nothing wrong with doing weight crunches, but holding a weight plate against your chest or behind your head can be awkward and uncomfortable. The stronger you get, the more difficult it is to gain weight without breaking your ribs or straining your neck. If you do cable crunches on your knees, you can increase the weight by pulling on the pins.
Steps to perform this ab exercise for men:
1. Attach the rope handle to the rope station pulley and begin by kneeling a few feet away from the station.
2. Place your weight on your knees and shins and use the cable to stretch your arms and torso until you feel a gentle stretch in your abdominal muscles.
3. Squeeze your body, lower your forearms to your knees, and lower your head to the floor.
4. Slowly return to the starting position.
5. TRX Lying On The Pike
Incorporating TRX straps into the pike exercise strengthens the core and engages the arms, back, and shoulders, providing a comprehensive upper-body workout. The pike movement enhances hip flexibility and stabilisation, promoting better posture and functional movement patterns.
Steps to perform this ab exercise for men:
1. Hook your feet into the TRX straps and tuck your hips into a push-up position.
2. Keeping your knees straight, pull your hips as high as possible and lower your head between your hands.
3. To start, set the TRX strap to medium length and get into the plank position with your feet on the footrest and your hands directly under your shoulders.
4. Tuck your hips slightly, engage your core, and then rotate your hips and push through your arms to lift your hips toward the ceiling.
5. Stop when your torso is almost straight (perpendicular to the ground), then lower your back and return to the plank position.
6. Dip Bar Leg Raises
Leg raises on dip bars target the core and build shoulder, back, and core strength and stability. This exercise helps develop upper-body muscle coordination while improving abdominal muscle definition and strength.
Steps to perform this ab exercise for men:
1. Start by hanging on the parallel bars of a push-up station.
2. Brace your core and use it to lift your legs forward until they are parallel to the floor.
3. Lower your body slowly.
Also Read: 15 High-Impact Standing Ab Exercises For Maximum Core Activation!
7. Flutter Kick
Gentle kicks effectively target the lower rectus abdominis and hip flexors while increasing heart rate for a cardio workout. This exercise improves core endurance and coordination, improving overall fitness and athleticism.
Steps to perform this ab exercise for men:
1. To start, with your legs straight, lay on your back and keep your arms at your sides.
2. Lift your head and heels about 6 inches off the floor, then quickly lift your legs up and down in a scissor motion.
3. Do this over time (start with 30-second sets) instead of repetitions.
4. This is because many repetitions are performed at a fast pace.
8. Front Squat
It is a compound movement exercise that strengthens the major muscles of your lower body and engages the core for stability and control. The core muscles are activated by placing the barbell in front of the body to maintain an upright posture, leading to improved balance, strength, and power.
Steps to perform this ab exercise for men:
1. Place the barbell on a power rack at shoulder height (if you don’t have a rack, raise it to shoulder height).
2. To start, grab the bar with your hands shoulder-width apart and lift your elbows until your shoulders are parallel to the floor.
3. Remove the barbell from the rack and place it on your fingertips.
4. You can hold the barbell with your elbows raised. Step back and place your feet shoulder-width apart, toes pointing slightly outward.
5. Squat as low as you can without losing your back arch. Stop when your thighs are parallel to the ground. Press through your heels to stand up.
9. Leg Raise
Leg raises target the upper and lower abdominal muscles, improve overall core and back strength, and strengthen the pelvic floor. These exercises are essential for men who want to maximise erections, prevent urinary problems, and even prevent premature ejaculation.
Steps to perform this ab exercise for men:
1. To start, lie on the floor, hold the legs of a bench or heavy chair behind your head, and keep your legs straight.
2. Brace your core and exhale as you lift your legs until they are perpendicular to the ground.
3. Inhale as you slowly lower your legs until your lower back touches the floor.
4. Pause a few inches off the floor to maintain tension in your abdominal muscles.
10. Hanging Leg Raise
Hanging leg raises primarily target the lower abs and hip flexors while stabilising the lower back. This exercise improves core strength, stability, and control, leading to better athletic performance and working as stretch exercises for back pain relief.
Steps to perform this ab exercise for men:
1. To start, hang from the bar with your arms slightly wider than shoulder-width apart and your palms facing forward.
2. Engage your lats (pull your shoulder blades down your back), engage your core, and lift your knees toward your chest.
3. To make it more difficult, keep your legs straight in front of you while lifting them.
4. Use the controls to lower into a hanging position.
11. Swiss Ball Pike To Superman
This dynamic exercise challenges the core muscles to stabilise the body throughout each phase, promoting better balance and coordination. By incorporating a pike and Superman movement, this exercise strengthens the entire core while improving spinal alignment and posture.
Steps to perform this ab exercise for men:
1. To start, get into a push-up position with your toes on a Swiss ball.
2. Squeeze your hips and use your core to roll the ball toward you, lifting your hips into a pike shape.
3. Lower your torso to return to the plank position, then roll the ball over your legs so that you can support most of your body weight. Your arms are extended wide, but your hands remain on the floor.
4. It should look like Superman is flying. This is one iteration.
5. Pull your lats back to the plank position and begin the next repetition.
Also Read: 25 Targeted Ab Exercises For Weight Loss And Ways To Get A Flat Stomach!
12. TRX Mountain Climber
Mountain climbers on TRX straps engage the core muscles to stabilise the body while performing dynamic leg movements. This exercise enhances core strength, endurance, and coordination, improving overall fitness and athletic performance.
Steps to perform this ab exercise for men:
1. Get into a push-up position with your feet on the footrests of the suspension machine and your hands on the floor.
2. Pull one knee toward your chest and straighten the other leg.
3. Extend the opposite leg back while pushing the opposite leg toward your chest.
13. Band Reverse Crunch
Reverse crunches with a resistance band target the lower abs more effectively than traditional crunches, leading to improved abdominal muscle definition and strength. Adding resistance challenges the core muscles throughout the entire range of motion, making it the best core strengthening exercise for promoting better overall core stability and function.
Steps to perform this ab exercise for men:
1. Start by lying on your back and wrapping a light elastic band around the balls of your feet, crossing them to create an “X” across your midline, then holding the other end of the loop.
2. Bend your hips and knees so your knees are closer to your chest, then lift your torso off the floor.
3. Extend your legs while raising your arms above your head without lifting your shoulder blades off the floor.
4. This is one iteration. Pause briefly at the top and then lower down.
14. Medicine Ball V-Up
V-ups are already a difficult core exercise, but adding weight with a medicine ball further strengthens the rectus abdominis and deeper transverse abdominis muscles. V-Up prevents unnecessary torque from being applied to the neck and uses propulsion to complete the crunch.
Steps to perform this ab exercise for men:
1. To start, lie on your back with your legs outstretched and hold a medicine ball with both hands near your chest.
2. Tighten your abs, then lift your legs and simultaneously touch the ball to your toes.
3. Your body should form a V shape at the top. Lower it back down.
15. Swiss Ball V-Up And Pass
Combining a V-up and ball pass on a Swiss ball challenges the core muscles to stabilise the body while performing dynamic movements. This exercise improves core strength, coordination, and balance, improving overall fitness and athletic performance.
Steps to perform this ab exercise for men:
1. To start, lie on your back, hold a Swiss ball between your ankles, and place your hands behind your head while keeping it off the ground.
2. Sit down and lift your legs without bending your knees! – Pass the ball from your feet to your hands.
3. Lower your arms and legs toward the ground.
4. On the next repetition, bend over to transfer the ball from your hands to your feet.
16. Straight Leg Barbell Sit Ups
These leg barbell sit-ups primarily target the rectus abdominis and engage the hip flexors. This exercise improves core strength and stability, improving posture and spinal alignment.
Steps to perform this ab exercise for men:
1. To start, lie on the floor with an empty or lightly loaded barbell against your chest.
2. Your legs should be extended on the floor before you.
3. Perform a squat by holding a barbell above your head and lifting your torso vertically.
4. He should return to the overhead press position at the top of the squat.
5. Engage your core and take back control of yourself.
Also Read: 15 Plank Exercises For Beginners To Help You Start Your Fitness Transformation Today!
17. Star Plank
This plank variation increases the challenge on the core muscles by removing straight support from the upper and lower body. This exercise enhances core stability and strength, improving balance and coordination.
Steps to perform this ab exercise for men:
1. To start, get into a push-up position with your hands under your shoulders.
2. Spread your legs and arms as wide as possible.
3. Your body should be like a star.
4. Hold the position for 30 seconds with your upper body straight and your abdominal muscles tense.
18. Med Ball Sit-up And Throw
Weighted squats strengthen your abdominal muscles more effectively than bodyweight crunches. Throwing to a wall or partner gives your core the added challenge of bracing, stabilising, catching, then lowering and repeating.
Steps to perform this ab exercise for men:
1. Hold a medicine ball in front of your chest with both hands and place your feet underneath a sturdy support, such as two dumbbells.
2. To start, lie on the floor a few feet away from a brick or concrete wall.
3. Get up explosively, throw the ball against the wall, and catch the rebound.
4. If you have a partner, you can throw the ball to him.
5. Grab the medicine ball and then slowly lower it under control. This is one rep
6. This eccentric lowering causes your abs to tighten for a more extended period.
19. Medicine Ball Seated Knee Tuck
Seated knee tucks with a medicine ball activate the core muscles while also targeting the glutes and improving ankle mobility. This exercise enhances core stability and strength, improving overall functional movement patterns.
Steps to perform this ab exercise for men:
1. To start, sit on a bench and hold a medicine ball between your legs.
2. Extend your legs forward and then lean your upper body back so that your body is in a straight line.
3. Hold onto a bench for support.
4. Bend your upper body forward and pull your knees toward your chest to do a tuck motion.
5. Use the controls to lower back to the starting position.
20. TRX Explosive Pushups
Leg-up planks and push-ups primarily target the chest muscles, but the abdominal muscles help stabilise the movement during each phase of these dynamic variations. These ab exercises for men improve core strength, explosive power, and overall upper body strength, leading to better athletic performance.
Steps to perform this ab exercise for men:
1. To start, get into a push-up position with your feet on the supports of a suspension machine and your hands just below your shoulders.
2. Bend your elbows to lower yourself to the bottom of the pushup, then quickly stand up so your hands are off the floor and you can clap in the air.
3. If it is not high enough, you can just release your hand from the floor). Then, land softly.
21. Pull-Up To Knee Raise
Hanging knee raises are especially good for working the rectus abdominis and external obliques. Adding pull-ups is a great way to add a little extra core strength, as it works your rectus abdominis muscles even more. Your core is constantly balancing between bottom hangs and pull-ups.
Steps to perform this ab exercise for men:
1. To start, hang from the bar with your arms shoulder-width apart and your palms facing away.
2. Stand up and, without swinging your legs, push them forward so that your head and chin are above the bar.
3. From a high position, lift your knees toward your chest.
4. Hold for a moment and then slowly lower down.
22. Medicine Ball Mountain Climber
Doing mountain climbers with a medicine ball adds instability to the exercise, challenging the core muscles to stabilise the body while performing dynamic movements. This exercise enhances core strength, endurance, and coordination, improving overall fitness and athletic performance.
Steps to perform this ab exercise for men:
1. Start in a push-up position, holding a medicine ball with both hands.
2. Lift one knee toward your chest, then quickly push it back and lift the other knee as well.
3. This is one rep. You can do this over time rather than repeatedly.
23. Horizontal Cable Woodchop
The woodchop exercise targets the oblique and transverse abdominal muscles while engaging the upper body muscles. This exercise improves core strength, rotational power, and overall functional movement patterns.
Steps to perform this ab exercise for men:
1. To get started, place the adjustable cable pulley at shoulder height (or attach the strap to a sturdy object) and hold the handle with both hands.
2. Stand perpendicular to the anchor point with your feet shoulder-width apart and your arms extended far away from the machine to keep the cable taut.
3. Move your body away from the machine as if you were chopping wood. Keep your legs still.
4. Don’t let the weight jump up suddenly and resist the weight as it returns.
24. Swiss Ball Curl
It’s hard to beat the Swiss ball curl for a full-body exercise. The rectus abdominis and transverse abdominis muscles are trained in this exercise. This exercise enhances spinal alignment and posture, leading to a reduced risk of lower back pain.
Steps to perform this ab exercise for men:
1. To start, lie on your back on a Swiss ball on the floor with your feet shoulder-width apart.
2. Position yourself so the ball supports your lower back, then place your hands behind your ears and tuck your chin.
3. Lift and twist your body until you are sitting. Then, lower yourself back under control.
25. Ab Wheel Roll Out
These rollouts with an ab wheel effectively target the rectus abdominis and transverse abdominis muscles while also engaging the shoulders and arms. This exercise improves core strength, stability, and endurance, improving overall functional movement patterns and athletic performance.
Steps to perform this ab exercise for men:
1. To start, kneel and hold the ab wheel just below your shoulders.
2. Squeeze your abs, glutes, and lats, then roll the wheel forward until you can relax your core and allow your hips to droop.
3. Pause for a moment and then roll back to start.
What Is The Best Ab Exercise For Men?
The best abs exercise for men may surprise you. Just doing crunches or squats isn’t enough. You must train various muscles from your hips to your shoulders to build a strong core. Most men think of abs as having a nice eight-pack abs by doing the six-pack exercises at home. But your abs have a minimal and specific job, and what experts call your ‘abs & core’ comprises various muscles that control the entire length of your torso.
When your abdominal muscles contract, they stabilise your spine, pelvis, and shoulder girdle, providing a strong foundation for powerful limb movements. For a strength training program to be effective, it must target all these muscle groups. Abs exercises are most effective when they cross multiple joints and use multiple torso muscles that work together to coordinate stability.
Some of the best types of abdominal exercises are simple bodyweight exercises, which fall under the following category. Have a look:
Type of Abdominal Exercise | Inclusions | Tips |
Quick Core Workout | A simple and effective program targeting major core muscles without requiring much time or equipment. Includes plank variations, V-squats, bicycle crunches, bridges, and more. | Maintaining proper form throughout each exercise for a quick core workout to maximise effectiveness. |
Standing Abdominal Exercises | A standing ab workout that doesn't require getting on the floor features many effective core exercises. Warm up with cardio before starting, and as fitness improves, increase intensity by standing on an unstable surface like a BOSU ball. | Engage your core muscles when performing standing abdominal exercises by drawing your navel towards your spine. |
Yoga or Pilates Workout | Yoga and Pilates routines challenge balance, flexibility, and core strength. Core activation and strengthening occur during poses and mat movements that require stability. | During yoga or Pilates workouts, pay attention to your breath and use it to deepen your stretches and movements. |
Expert’s Advice
When it comes to building abs, every detail counts, and it’s important to remember that the little things can have the most significant impact over time! Of course, consistency is important. You can tone your abs by eating a balanced diet, exercising regularly, and doing short but effective abdominal exercises five to six days a week.
Health Expert
Lavina Chauhan
The Final Say
Remember that the targeted ab exercises for men help strengthen your abdominal muscles and improve your posture. Strengthening your core can help strengthen your abdominal muscles and improve the aesthetics of your body. While aesthetics should not be the sole focus of basic exercise, it can be a desirable outcome for many people. So, keep trying!
FAQs
1. Which is the best stomach or tummy exercise for men?
Plank exercise is highly effective for strengthening the entire core, including the stomach or tummy muscles. It helps improve stability and posture as well.
2. What are the best ab exercises for men over 40?
Ab exercises such as bicycle crunches, reverse crunches, and stability ball crunches benefit men over 40. These exercises engage the core muscles effectively while minimising strain on the lower back.
3. What are the best ab exercises for men over 50?
Plank variations, standing side bends, and seated Russian twists are excellent choices for men over 50. These ab exercises help strengthen core strength and the body’s stability, which helps in maintaining overall mobility as one ages.
4. What are the best ab exercises for men with dumbbells?
Dumbbell exercises like weighted Russian twists, side bends, and crunches can effectively target the abdominal muscles while adding resistance and increasing muscle growth and strength.
5. Do abdominal exercises help burn belly fat?
Abdominal exercises alone cannot burn belly fat. While they tone and strengthen your body’s major muscles, reducing fat requires regular exercise, a balanced healthy diet, and recommended calorie expenditure.
6. Can you train abs every day?
Yes, you can train your abs 5-6 times a week or even daily. Abs can tolerate more frequent training compared to other muscle groups due to their involvement in daily activities. However, it's essential to allow for proper rest and recovery between sessions.
7. What are the best ab exercises for mass?
The best ab exercises for mass should follow the six-pack progression sequence:
- Lower abs
- Bottom-up movements
- Obliques
- Mid-range exercises
- Top-down rotation
- Top-to-bottom movements
This sequence optimises muscle engagement and promotes overall core strength and development.
References
- https://www.mensjournal.com/health-fitness/10-best-abs-exercises-beginners#gid=ci02b8d116101a2491&pid=10-hanging-knee-raise
- https://builtwithscience.com/fitness-tips/six-pack-abs-workout/
- https://www.mensjournal.com/health-fitness/25-best-lower-ab-workouts#gid=ci02b8d155d0022491&pid=25-ab-wheel-roll-out
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