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Do you want to know what the best ab workouts for men are? For your convenience, we've compiled a shortlist of some of the most promising options that have been shown to help build a flat stomach. The best part is that none of these exercises require expensive gym equipment, and they can be done in the comfort of your own home.
There are many benefits to performing ab exercises at home, and not just for men who want to bulk up their abs. These routines are great for strengthening the abdominal muscles and the back as a whole.
They strengthen and stabilize the spine, which reduces aches and pains in the lower back. Furthermore, they strengthen core muscles, enhance mobility and help you look and feel better.
Top ab workouts for men to get a flat belly
You should do at least three core exercises per week. Overtraining the abs, like any other muscle group, can lead to injury. The top ab workouts for men are listed below.
1) Hanging knee raise
As one of the most effective lower ab workouts for men, hanging knee raises are great for strengthening the tranverse abdominis muscle. These muscles are responsible for maintaining a flat stomach.
Instructions:
- Hang from a bar with your hands shoulder-width apart and palms facing outward. This is the correct form for a pull-up.
- It's important to have the toes in contact with each other.
- Tuck your lower back, and bend your knees and hips to bring your thighs closer to your chest.
- Stop when the thighs reach the chest, and slowly bring the legs back to the starting position.
- Engage your core to keep your stomach in and hips down.
2) Plank twist
The plank twist is a variation on the traditional plank that engages the abs and strengthens the core and is one of the best oblique workouts for men. This move focuses on the obliques, the abs, and spinal stabilization all at once and is one of the best ab workouts for men.
Instructions:
- Put your weight onto your forearms and toes, as in a traditional forearm plank.
- Hold your palms together in front of you with a straight arm and a 90-degree bend in your elbows below your shoulders.
- Make sure the neck, back and hips are all aligned.
- Try to extend the time you can spend in the plank position.
- As you do so, shift your weight to your left elbow, and roll onto your left side, placing your right foot on top of your left.
- Hold this position, with the right hand on hip, for 20 seconds.
- Gather your balance, and roll onto your right side. Do the movement again.
3) Hollow hold
The hollow hold is one of the best at home ab workouts for men, as it not only helps develop core stability and strength but also helps strengthen the back muscles.
Instructions:
- Place both feet flat on the floor in front of you, and stretch out straight.
- Lift your arms above your head. Lift your hips, upper body, head and feet off the ground.
- Tend to the posture for as long as you feel safe doing so.
- Retrace your steps, and do the motion again.
4) Overhead crunch
One of the most common ab workouts for men is the overhead crunch. Workouts focusing on the core strengthen the abdominal muscles, increase lean muscle mass and help reduce overall belly fat.
Instructions:
- Simply lie down on the floor with the arms stretched out over your head.
- Keep your feet planted firmly on the ground as you curl your upper body from your stomach, knees bent and shoulders off the floor.
- Always maintain a straight arm position above your head. Hold the position, and move back to the starting position slowly. Do the movement again.
5) V-Up
As one of the most effective ab workouts for men, the V-up is the go-to for men looking to strengthen the obliques, rectus abdominis and hip flexors. This move strengthens the core and lower back, which contributes to greater stability and balance.
Instructions:
- Lie flat on your back, with your arms at your sides.
- Quickly raise your upper body, legs, and arms so that your entire weight is resting on your tailbone.
- Remain in that position for a countable amount of time, and release.
- Do the movement again.
6) Heel tap crunch
If you want to strengthen the lower abs, one of the best ab workouts for men is the heel tap crunch. Apart from working the abs, the move strengthens the hip flexors and obliques for a well-defined midsection.
Instructions:
- Position yourself so that the glutes are as close as possible to the heels while you lie on your back.
- Using your abs as a lever, slowly bring your shoulders off the ground.
- If you start at your left heel and reach with your left, your right heel will follow.
- Keep going for several more repetitions while picking up the pace.
These workouts can be included in a 30-day ab challenge for men and will help you build those chiseled abs when combined with a low calorie, protein-rich diet.
