Your abs are one of the most overworked muscles in your body and if they are not worked out well and in the right way, there can be some serious complications.
The goal of most men is to develop a nice 6-pack to flaunt and there’s nothing better than having a well defined set of abs.
When it comes to working out your abs, you need to realize that they’re a part of your core muscles and can’t be overworked. You will have to work them out sparingly with a maximum of three to four sessions a week.
If you’re wondering what are the best Ab workouts for men, this article is for you. Here are the top 8 best ab workouts for men that you can include in your daily workout regimen.
- Hanging Knee Raise
- Medicine Ball Slam
- Side Jackknife
- Sandbag Sit-Up
- Hanging Leg Raise
- Barbell Roll Outs
- Bear Crawls
- Russian Twists
Recommended Read: Best Shoulder Exercises for Men
Top 8 Best Ab Workouts for Men
Hanging Knee Raise
The hanging knee raise is not an exercise you can perform everywhere. This exercise involves either a pull up bar or if you want to go freestyle, then a ledge or platform that’s above your head.
This exercise works out your tranversus abdomininis which are muscles situated above your stomach and are what keep your stomach tight and flat. But that’s not all this exercise works on, in fact it helps develop all your core muscles and biceps.
Here’s how you can perform this exercise.
- Start by hanging from a pull up bar with your palms at shoulder width.
- Make sure your feet are close together.
- Proceed to bend your knees upward with your feet tucked inward.
- Slowly lift your knees to chest level and pause for a few seconds once you reach that position.
- Gently lower your legs to the ground by engaging your core.
Always ensure that your arms are stable and you don’t swing your body as you perform this exercise.
Medicine Ball Slam
As the name suggests, this form of exercise requires you to use a medicine ball and the aim of the exercise is to develop and train your abs and shoulders.
This exercise is simple to perform and apart from owning a medicine ball, you must ensure the room you’re performing the exercise in is spacious and vacant with no breakables around.
Here’s how you perform the medicine ball slam.
- Start by standing upright with the medicine ball in your hands.
- Ensure your knees are slightly bent and carefully raise the medicine ball over your head with your arms extended.
- With the help of your core muscles, throw the ball to the ground and bend your body forward at the waist.
- As the ball rebounds, catch it in your hands and restart from the first step.
Carrying out this exercise regularly will develop your abs and shoulders easily.
The side jackknife is a freehand exercise that requires nothing more than your willingness to perform. The exercise is known to help with the definition of your abs and obliques and wouldn’t require more than a couple of minutes to pull it off.
Here’s how you can perform the side jackknife at home.
- Start by laying on your side and extend your left arm across the floor to maintain your balance.
- Proceed to raise your right leg over the left and carefully bring your right elbow to your leg.
- Straighten your body and lower your leg before turning over and swapping sides.
The sandbag sit ups is a form of crunches that you can perform and all you’d need is either a sandbag or a gym bag that’s heavy. This exercise does not require much preparation and is rather easy to pull off.
Here’s how you can perform the sandbag sit ups.
- Begin by lying flat on the ground with your knees bent and feet facing outward.
- Hold a sandbag or gym bag over you with your arms extended.
- Slowly perform a crunch by engaging your core and ensure your arms are stationary.
- As your body forms a V with your thighs, hold the position for a couple of seconds.
- Gently lower your upper body by making sure your arms are still extended.
- Perform the exercise until your desired sets have been completed.
Hanging Leg Raise
Quite similar to the hanging knee raise, the hanging leg raise requires you to use a pull up bar and work out your core and abs. The only major difference between the two exercises is that the hanging leg raise does not require you to bend your knees or tuck your feet.
Here’s how you can perform the hanging leg raise.
- Stand underneath a pull up bar with your arms extended upwards.
- Grab hold of the bar and make sure your arms are in a V shape.
- Gently lower your body and extend your feet toward the ground.
- Make sure your feet are close together and not apart.
- Proceed to engage your core and raise your feet to chest level by keeping your knees straight and bending your hip.
- Proceed to slowly lower your legs to the starting position and repeat the steps once again.
Barbell Roll Outs
The barbell roll out is one of the best exercises for your abdominal muscles and probably one of the most underrated exercises out there.
It’s easy to perform and does wonders for your abs and core.
Here’s how you can perform barbell roll outs.
- Start by placing a barbell on the ground and make sure you have loaded 5kg plates onto the bar.
- Get on your knees and grip the barbell tightly with your hands making sure your arms are at shoulder width.
- Slowly roll the barbell on the floor and move your body along with the barbell.
- Ensure your knees are firmly planted on the ground.
- As you have extended your body with the barbell, pause for a few seconds and begin to slowly reverse roll the bar so that it comes back to you.
- Repeat the same steps until your sets are complete.
Make sure you engage your core and abs while performing this exercise and see how far you can go.
An inverted version of the crab walk is the bear crawls. This form of exercise helps work out your arms, back, legs and core. It’s a simple exercise you can perform and does not require any additional accessories or equipment.
Here’s how you do the bear crawl.
- Get down on all fours with your arms extended and knees slightly bent.
- Engage your abs and make sure you hold the contraction at all times.
- Start walking forward with all four limbs and by using your toes and fingertips.
- Make sure you start alternate reps with an arm and the opposite leg.
- While carrying out this exercise make sure you walk forwards and backwards ultimately returning to the starting position between each rep.
Russian twists is a seated exercise that you can perform with any form of weight like a dumbbell or kettlebell.
Here’s how you can perform the Russian twists.
- Start by sitting flat on the floor with a dumbbell or kettlebell in your arms.
- Extend your arms and make sure your feet are off the floor.
- Engage your core and slowly twist your upper body from left to right while holding the dumbbell and moving it along with your body as you twist.
- Keep performing this motion until you’re tired or till your set has been completed.
What are the benefits of working out your abs?
There are countless benefits of working out your abs and the benefits depend on the type of exercise you perform. Each exercise has been specifically designed to target either your abs as a whole or certain sections at a time.
Some of the main benefits of ab exercises are:
- Improved posture – In order to work out your abs you will first need to stand straight and maintain a sturdy and firm posture. Working out your abdominal muscles and core even for around 30 minutes a day has been known to drastically improve your overall posture.
- Better body balance – In order to have good balance, your body core needs to be strong and firm. Regardless of whether you’re a sportsman or someone who sits behind a desk, working out your abs and core can make you walk and perform with heightened stability as compared to when you don’t work out your abs.
- Increased agility – Certain exercises require you to be agile and flexible, working out your abs will help with your flexibility and you are then able to perform more variations of exercises with ease.