'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
A strong and a sculpted abdomen is the goal of every fitness enthusiast. However, building a strong core takes time and one should have tremendous discipline and commitment. Have a well-planned workout that induces enough variety in your training program, which targets the abdominal muscles with translational and rotational movements.
Supplement the high-intensity abdominal workout program with a healthy diet for maximum results. Avoid having calorie-dense foods and foods that are very rich in fat content. Moreover, incorporate an active lifestyle to maintain much-required stability.
Exercise caution while working with weights as an improper form could lead to a serious injury. Beginners are advised to work with heavy weights under expert supervision.
Let us not wait any longer. Here's a look at the five best core workouts for men that are very effective in building stronger abdomen.
#1 Plate Twist
The plate twist is one of the most effective core exercises to tone and strengthen your abs. With its unique motion, the exercise activates the obliques and stabilises other abdominal muscles.
The exercise is ideal for even beginners and casual trainers, thanks to its simple yet effective motion.
Instructions:
Step 1: Lie down on the floor with fully extended legs. With an upright torso, slightly bend your knees to complete the initial position of the exercise. Rest your body on the glutes and the heels.
Step 2: Secure the weight plate on the sides with both hands. Bend your arms just a little to maintain proper form.
Step 3: Tighten the abdomen and swing your arms to move the weight to the right until it touches the floor.
Step 3: Hold for a moment and swing your arms to move the weight plate to the left.
Repeat the exercise for the recommended number of times.
Important tip: Keep your elbows close to the body while performing this exercise. Avoid any unnecessary movements as it could cause a serious injury.
Next up: Reverse Crunch
#2 Reverse Crunch
The reverse crunch not only activates the core but also targets the back, hips and the spine. This exercise does not require fancy gym equipment and could be performed with only your body weight.
Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs.
Instructions:
Step 1: Lie on the floor in a supine position with fully extended arms and legs. Place the arms on the side parallel to the ground, which should be stationary during the entire duration of the exercise.
Step 2: Lift your legs such that the thighs are almost perpendicular to the torso. Bend your knees such that they almost touch the chest.
Step 3: Hold the contraction for a moment and return to the initial position.
Perform the exercise for the recommended number of times.
Important tips: Focus on a smooth motion and avoid any unnecessary jerks while performing this motion. Perform this exercise with a weighted vest for added resistance and improved customisability.
Next up: Side Plank
#3 Side Plank
The plank is a very simple exercise for activating the core, and the side plank is an advanced variation that targets the obliques along with the abs.
Instructions:
Step 1: Lie on the side and stack your left leg on the right leg.
Step 2: Raise your body and hold the position by positioning your elbow below the shoulder. Ensure that the torso and the legs form a straight line while holding the plank. Do not allow the hips to sag towards the floor.
Step 3: Hold the position for thirty seconds and return to the starting position.
Perform the same motion on the other side. Repeat the exercise for the recommended number of times.
Important tip: Focus on holding the plank for longer durations to activate the abdominal muscles with greater intensity.
Next up: Spell Caster
#4 Spell Caster
The spell caster is a beginner-level dumbbell workout that targets the abdominal muscles with unrivalled precision.
Instructions:
Step 1: Stand straight and hold dumbbells with both the hands using a pronated grip.
Step 2: Rotate the torso to swing the dumbbells to one side until they are in line with your hips.
Step 3: Hold for a moment and rotate your torso to swing the dumbbells on the other side. Ensure that the arms are straight while performing this motion.
Repeat the exercise for the recommended number of repetitions.
Important tip: Aim for a controlled movement and do not swing your arms in an uncontrolled manner.
Next up: Swiss Ball Crunch
#5 Swiss Ball Crunch
The exercise ball crunch targets the core to a greater extent than the regular variant.
Instructions:
Step 1: Lie on a swiss ball with your lower back resting on the curvature of the ball. Bend your knees and ensure that the thighs are parallel to the floor. Plant your feet firmly on the ground for maximum stability. Slightly lower your torso to complete the initial position of the exercise.
Step 2: Move your torso upwards by contracting your abdomen. Ensure that the neck is stationary and the lower back is in contact with the ball throughout the duration of the exercise.
Step 3: Pause for a moment and return to the starting position.
Perform the exercise for the recommended number of times.
Important tip: Focus on a smooth motion while performing this exercise. You could use dumbbells as an advanced variation for added resistance.
