Abdominal exercises for men

An ideal sculpted belly and a toned figure adorn any man. Today, more and more representatives of the stronger half of humanity are challenging their own fat deposits and starting to actively engage in sports. At the same time, effective exercises for the abdominal muscles take pride of place in men’s training.

But in order to create an athletic body and not undermine your health, it is better to approach the process wisely. You will have to restructure not only your lifestyle, but also your internal state: direct your thoughts in the direction necessary for physical activity.

Preparation

The stomach is a classic “problem” place for men. It accounts for the majority of all fat deposits.

But it is possible to overcome them by intensive work on yourself, which begins with setting a goal. A good psychological attitude is required so as not to lose your way midway and return to your previous lifestyle.

Any, even the most regular workouts will not bear fruit if you do not adjust your diet. It is better to exclude sweets and baked goods, fried foods and sausages from your daily diet. It is advisable to limit the serving size, but it is better to do this gradually.

At the same time, the amount of calories consumed should be sufficient for intense physical activity. It is important to learn how to take them from the “right” healthy foods.

Learning Theory

The abdominal muscles perform a number of important functions:

create support for the abdominal organs;
supports the lower back: weak abs are a source of pain in the back;
participate in walking, turning the body and bending.

Two muscles on the right and left form the so-called “cubes”. There are 6 upper cubes, they are square in shape. There are two lower ones and they are triangular. The abs are one muscle. But it is usually divided into lower and upper regions.

Developing a training schedule

When creating an individual schedule, you need to allocate strictly defined hours in your schedule. The main thing is consistency. The frequency of training is at least 3 times a week. Duration – up to 2 hours.

When developing a program of abdominal exercises, men are advised to first of all evaluate the capabilities of their own body.

A hysterical beginning will not bring pleasure from the process. The main thing here is a harmonious increase in physical activity.

Crunches

Their target is the upper abdominal area. You will need any weights on your legs: they should rest firmly on the floor. Many of us use the edges of a sofa or chairs for this.

Perform crunches while lying straight on your back, with your lower limbs bent, and your hands behind your head. It is necessary to raise your torso so that your elbows touch your knees.

We pump up the upper muscles

For the upper abdominal muscles, the most effective exercise is considered to be crunching. The twist differs from the classic press press, which we all did in school, in that only the shoulder blades and upper back are lifted off the floor, while the lower back and pelvic region remain tightly pressed to the floor.

Straight crunches

This exercise is perfect for beginners. Starting position - lying straight on the floor, legs bent at the knees, feet pressed firmly to the floor, hands clasped behind the head. To make the exercise a little easier, you can hook your feet onto stable furniture, for example, put them under a cabinet or low sofa. This way the load from the abdominal muscles is partially distributed to the legs.

We begin to raise the upper back, but make sure that the lower back remains on the floor. It is best to start with 15-20 repetitions in 2-3 sets.

Crunch with Leg Raise

If the previous exercise seems too simple, you can complicate it by lifting your legs. The exercise is done in the same order, only the legs, bent at the knees, need to be raised above the floor by 15-20 cm and fixed in a stationary position.

An even more difficult training option is to do twisting while simultaneously lifting your legs with your knees bent. Moreover, in the initial position, the feet should be pressed to the floor, and when twisting, the knees should be pulled as close to the head as possible.

Bike

This exercise will allow you to pump not only the rectus abdominis, but also the oblique abdominal muscles. Starting position: lying on your back, knees bent and slightly raised above the floor, arms clasped above your head. As you lift your upper back, alternate turning sideways with your left and right sides, lifting the opposite knee. The goal of the exercise is to pull your elbows as close to your knees as possible and hold in this position for one or two seconds.

Any of the listed exercises can be improved with the help of a vertical training bench - it is comfortable and functional. It is better to purchase a special sports bench for home exercises in order to be able to adjust the angle of inclination.

Reverse crunches

The exercises are designed to develop the lower abs in men. Active loading occurs due to raising the lower limbs. To perform it correctly, it is recommended to lie down with your hands grasping a support (for example, a sofa, a radiator).

Task: raise your legs, trying to touch your chest with your knees. Then lower them and press your heels firmly to the floor. You can do 3 sets of 15 times.

How to pump up your side abs at home?

The lateral press is responsible for turning and tilting the body. Basic exercises that can be recommended for beginners:

Plank . The exercise is performed like this: lying on the floor, turn on your side, and with reliable support on your elbow, stretch your body in a straight line at an angle to the floor. It is necessary to maintain this body position for as long as possible.
Oblique twists . Technique: lying on your back, bend your legs slightly and put your hands behind the back of your head. First, try to touch your left knee with your right elbow, and then try to touch your right knee with your left elbow. This will be one repeat. The workout requires 3 sets of 10-12 repetitions.

Generally speaking, the opinions of different athletes can differ significantly when it comes to training the lateral press. In particular, some believe that there is no need to pump up the lateral muscles, since they are already involved in any load on the abs.

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"Scissors"

Lying on your back, extend your arms along your body, lift your legs slightly off the floor. Perform intense leg swings. Swings should be as wide as possible.

For the first lesson, it is enough to do 20 repetitions. Further increase the number of swings.

Pumping up your lower abs

If to work the upper abdominal part you need to raise the chest area, then to work the lower part you need to raise your legs. It is best to perform this exercise not on the floor, but using a long bench.

Leg Raise

This effective exercise for pumping up your abdominal muscles can be performed at different levels of difficulty. Starting position: lying on your back, legs bent at the knees, and arms lying along the body, palms down. Raise both legs so that the lower back rises above the floor and the shoulder blades remain pressed tightly to it.

For those who are more prepared, an exercise with straight legs is suitable. They should be raised approximately 45 degrees to the floor. If it is difficult to raise your legs, you can grab the sides of the bench with your hands.

Upper twist

Helps develop not only the lower abs, but also the oblique abdominal muscles. Starting position: straight legs raised 90 degrees to the body, lower back and shoulder blades pressed tightly to the floor, arms along the body. Alternately twist both legs to the left and then to the right. Make sure that your pelvis lifts off the horizontal surface as little as possible.

This exercise is also convenient to perform on a bench, so that you can support yourself with your hands while twisting your body.

Plank

This is a universal exercise that allows you to pump up not only the abdominal muscles, but also the muscles of the back, arms and shoulders. The starting position is like a push-up: on outstretched arms, resting on the floor, the body is straight, the lower back does not bend down, the legs are brought together. The abs and buttocks are tense. You should hold this position for at least 30 seconds.

You can make the plank easier by leaning on your elbows, and make it more difficult by lifting and holding one of your legs. You can also do a side plank, when the support is on only one arm, and the pelvis is parallel to the floor. The second hand can be extended up or placed behind the head.

Side plank

Trains the oblique muscles. You need to lie down with your legs closed tightly. Lean on your right elbow and lift your pelvis up. The left hand should not “walk”: its place is strictly on the left side.

Similar actions must be performed while leaning on your left elbow. For the first time, 2 sets of 20 repetitions are enough.

When performing these abdominal exercises at home, men should not forget about aerobic exercise.

The purpose of the exercises is to stimulate the cardiovascular system and remove excess fat.

A set of effective loads with dumbbells, barbells and without equipment

It’s worth checking out what the most effective loads will allow you to pump up your abdominal muscles faster:

Exercise "janitor". It is performed with dumbbells. You need to lie on your back, legs straight and extended upward. Take a dumbbell in one hand and lift it up, and the other is directed to the side and lies on the floor, palm down. If the dumbbell is in your left hand, then you need to point it to the left side, while simultaneously pointing your legs to the right.
Lumberjack exercise. You need to stand so that your legs are wider than your shoulders. Grasp the dumbbell with your hands and lift it above your head, turning your whole body. In this case, the heel of one foot is torn off the floor. Lower your arms with the dumbbell, turning your body diagonally down, while simultaneously going into a squat. And then return to the previous position again. Do this 8 times, and then repeat in the other direction.
Crunches with bent legs. Lie on the floor, bend your knees and lift them up, lifting your pelvis off the floor. At the same time, your arms lie at your sides and your fingers rest on the floor. Lower your legs. Repeat 8 times.

Many workouts can be performed even at home without sports equipment.

Attention! Before you do your abs, make sure you have good musculoskeletal system and posture. You should consult your doctor.

Exercises for the lower part

The lower abdomen is especially difficult to train. But you need to be patient, especially since there are special exercises for the lower abdominal muscles. The pumping scheme is as follows:

Raising legs in a hanging position. Use a horizontal bar. Holding onto the bar, raise your legs together and try to reach your chest with your knees. Do 8-10 times.
Raising your legs, supporting yourself with your elbows. You will need a trainer. Elbows are on the bar, and your back is pressed against the pad of the machine. You need to raise your knees so that your thighs touch your stomach. The movement is performed using the press. The back lifts off the exercise pad.
Raising legs with emphasis while lying on a bench. You need to lie down on the bench and hold the edges with your hands. Raise your legs. Do 8 times.

The cubes in the lower abdomen appear much later. For those who strive for a goal and practice regularly, results are guaranteed.

Exercises for the upper part

The most effective set of exercises for the upper abdominals is:

Twisting. Lie on the floor, legs bent at the knees. And your hands are locked behind your head. Raising your shoulders off the floor, you need to turn your body to the left, return to the starting position, then to the right. When inhaling, go down, when exhaling, go up. And do this 8-10 times.
Downward crunches. This is done on a bench in the gym. The inclination is approximately 30-40 degrees, no more, otherwise it will be dangerous. When lifting your body up, you must do this with the help of your abdominal muscles, your neck should not be tense, and your chin should not be lowered. Perform 8 times.
Twisting on the simulator. You need to sit on the machine, legs behind the roller, and grab the handles. Exhale, raise your legs and twist your upper back. Abdominal muscles work. As you inhale, return to your previous position. Do 8-10 times.

Some twisting exercises can be done at home, lying on the floor.

Exercises for oblique muscles

These exercises are great for working your obliques. But the press also works:

Rotations with a barbell. In a sitting position, hold the barbell behind your back and turn your whole body left and right.
Pumping using a side tilt. The barbell is behind your back, while standing you need to bend to the side - left and right. 5-8 times.
Tilts. Stand up straight, hold a dumbbell in your lowered hand, and the other on your belt. Bend as best you can towards the hand on your belt. Hold for a few seconds and return to the starting position. Do 8 times.

To achieve the best result, you need to alternate exercises for the upper, lower and oblique abdominal muscles.

Core training

To engage your core muscles, the following exercises are suitable:

Step up with a dumbbell. With a dumbbell in your left hand, you need to step onto the jumping cube or step with your left foot. Simultaneously with the step, you need to raise your hand with the dumbbell. Also with the other hand. You need to do this 8 times on each leg.
Push ups. You need to pick up dumbbells and assume a plank position. The toes rest on the floor, the arms with dumbbells are extended and perpendicular to the floor, the head must be kept level. Press one hand to the belt, lower it, repeat 8 times. Then from the other hand.

Pumping in 3 weeks will give a visible result. The stomach will become flat.

Ab exercises with a roller

For men who are well prepared physically, this simulator will help diversify their activities.

To get acquainted with the simulator, you can try the “Plank”. Starting position: get on all fours, roller in front of your face. It is necessary to grasp the handle of the roller with your hands, while pointing your palms towards the floor.

Take a plank position and straighten your torso into a line. Hold the pose for 40 seconds. Start with 3 repetitions, gradually increasing their number.

Ten Best Ab Exercises for Men

Ready to get started? The exercises below are great places to start. While some of them use machines, we've included plenty of exercises for beginners that only require your own body weight to perform. If you are just starting to work on your abs or are into bodybuilding, then here you will definitely find something for yourself:

Plank

The plank is a classic abdominal and abdominal strengthening exercise that works both your rectus abdominis and the muscles that follow your pelvis and spine to your shoulders. Adding planks to your workout routine will help strengthen your abdominal muscles. Be sure to use a rug or other comfortable floor covering while doing this. If you work out in a home gym, it may be worth considering optimal flooring options if planking becomes a regular part of your workout routine.

From a position on all fours, extend the full length of your body, resting only on your forearms and toes. Your legs and body should be off the ground, your back straight, your head relaxed and looking down.
Tighten and engage your abdominal muscles, moving your navel toward the back of your spine. Make sure your body is still and your spine is in a neutral position. Feet should be straight, heels over toes. Feet should be shoulder-width apart and your back should be straight, not arched.
Hold the position for 10 seconds or any other period desired. Keep breathing.
Return to the starting position and finish the exercise.

Side bends with dumbbells or kettlebells

Dumbbell side bends may seem easy, but don't let the exercise fool you! They are much more than just tilting from side to side. The exercise works especially well for the obliques, stretching the often neglected lateral abdominal muscles. Be sure to use an appropriate weight dumbbell and keep your abdominal muscles under constant tension for maximum results.

Stand straight, feet shoulder-width apart, in one hand squeeze a dumbbell with your palm facing inward.
Keeping your spine straight, bend as far to the side as possible while holding the dumbbell.
Hold the position for a second after you have lowered your maximum distance, then return to the starting position.
Repeat the exercise on the other side.

Throwing a ball with sand

Throwing a ball filled with sand may be one of the oldest exercises in existence today, but there is a good reason why it has remained relevant over the years. Part of the enduring appeal is its simplicity - this exercise is difficult to mess up, making it ideal for even the most inexperienced person. Just choose the right projectile weight. Although you may be tempted to take the largest one, a 3.5-4.5 kg ball will be enough to eliminate the risk of injury during training.

Bend your knees slightly, place them shoulder-width apart, and hold a sand ball above your head that does not bounce off the floor.
Throw the ball at your feet as hard as you can. If possible, catch the ball.
As you throw, engage your abs by contracting your muscles.
Return the heavy ball to the starting position and repeat.

Russian twist

The Russian twist will strengthen the planes of muscle on your sides, especially when combined with more parallel exercises such as crunches or squats. The exercise can also be a great option for toning your shoulders and hips, making it a good addition to any full-body workout. Although you can do this exercise using your body weight alone, we recommend increasing the load. A sand ball, barbell disc or dumbbell will do!

Sit on the floor, lift your feet off the floor, creating a V-shape with your torso and legs.
In this position, hold your chosen weight with both hands, centered at chest level.
Tightening your abdominal muscles, hold the weight at chest level and twist your body left and right. Press your weight into the ground as you reach the side of each turn.

Hanging Knee Raise

This bodyweight exercise is great for building full-body strength, as well as endurance and stamina. Knee raises are a great choice for defining your lower abs if you're working on a deep V, and will also strengthen your grip and add volume to your forearms. The key here is upper body strength, which is needed to hang onto the bar steadily during lifts, so this exercise is not the best option for beginners.

Grasp the bar, shoulder-width apart.
Keeping your back and body straight and your feet together, lift your knees toward your chest until they are at a 90-degree angle.
Slowly lower your legs, approaching the starting position without touching the ground. Repeat the movement.

Rolling out the ab wheel on your knees

Although the name suggests this is an abdominal exercise, it is great for the entire core, targeting multiple muscle groups at once. With the help of a special wheel, you will engage all the abdominal muscles at once, work on balance, stabilize the spine and engage the muscles of the shoulders, chest and arms with every repetition. Rolling out the ab wheel is not only great for “abs day” but also works wonders for improving your body strength and overall tone.

Start in a kneeling position, holding the ab wheel with both straight arms. Your head should be parallel to the wheel, your back should be rounded, and your tailbone should be tucked in.
Roll the wheel forward, pushing it forward with your body, straightening your spine.
Once fully stretched, contract your abdominal muscles.
Pull the ab wheel towards you, returning to the starting position.

Back Squats

While many consider the back squat primarily a leg-building exercise, it also has many benefits for your abs. Be sure to ensure that your entire body is engaged and balanced throughout the exercise, as the maneuver requires a lot of ankle and core stability. It may be worth taking the time to prepare for this exercise with classic bodyweight squats before moving on to something more advanced.

Set up a barbell with the appropriate weight so that it is just below shoulder level.
Stand under the bar with your feet shoulder-width apart, placing the weight of the barbell on your upper back. The bar should not touch the back of your neck.
Grasp the barbell wide, placing your elbows behind your back. Remove it from the rack.
Bend your knees, keeping your back straight. Squat until your thighs are parallel to the floor.
Slowly lift your body up, concentrating your weight on your heels, until you are in the starting position.

Side plank

The side plank is a great exercise that strengthens your obliques and also works your chest, shoulders, and hips. If you're looking to improve your core strength and reduce problems like back pain, this is a great option that's a must-learn! While performing the exercise, keep your head and neck straight and your abdominal muscles as tense as possible.

Keep yourself on your side with your feet together and your forearm below your shoulder. Make sure you balance on your side and not on your sole.
Keep your abs tight and your hips lifted off the ground, keeping your body in a straight line.
Hold the position for as long as possible. Repeat on the opposite side.

Crunch

The crunch is a basic exercise that has been popular for abdominal training for decades. It is great for targeting the rectus abdominis muscles, toning them directly along the front of the torso. If your goal is to achieve the look of a classic six-pack, they will help you achieve the look you want. At the same time, this exercise is simple and effective, so it is perfect for even the most novice athlete.

Lie on the ground, bend your knees, keep your back and legs straight. Keep your hands behind your head or crossed over your chest.
Inhale, keeping your abdominal muscles tense, lift your shoulders off the floor by 2.5-5 centimeters.
As you rise up, exhale, hold and slowly lower back down.
Repeat the steps.

Leg Raise

Another simple but effective exercise is leg raises. Great for strengthening your hips and lower back. If you work in an office and spend a lot of time sitting, moving can help build core strength and reduce back pain. If you find leg lifts too easy, add more challenging elements. Try holding a sand ball between your legs if you want to make it more challenging.

Lie on the floor with your arms at your sides.
Keeping your legs together, lift them up, keeping them as straight as possible, pointing towards the ceiling.
From this position, slowly lift your hips, raising your extended legs as far toward the ceiling as possible.
Lower them back down until your hips no longer hover above the ground.
Raise your legs again, repeating the exercise.

Errors

Trying to create a beautiful relief, many novice athletes rush into training as if they were in a whirlwind.

Meanwhile, the mistakes that beginners make can lead to health problems and forced refusal of physical activity.

Main mistakes:

Performing exercises chaotically, not adhering to the program.
Athletes often begin training by working on their abdominal muscles. It is better to leave these exercises for the final stage, as they require a lot of effort.
Execution is not as correct, but as convenient. In this case, the desired effect is more difficult to achieve.
Workouts without complications. Meanwhile, it is important to force the muscles to work, constantly increasing the load.

It is important to remember: to get the body of an athlete, you need to constantly work, complicate tasks and not give up halfway.

Even the best abdominal exercises will not give men a beautiful, sculpted belly if they are not taken seriously. Therefore, throughout the entire training period you need to maintain a positive attitude and the will to win. Then everything will definitely work out!

How to pump up your lower abs at home?

The lower abdominal segment is best loaded with leg raises . Lifts can be performed either lying on the floor or on a horizontal bar. The first option is easier to implement, but consider both:

First, a simpler exercise is reverse twisting . The technique for performing the exercise is as follows: before performing it, you need to lie on the floor, clasp your hands behind the back of your head, bend your legs slightly (the straighter your legs, the more powerful the load on the abs). Then slowly raise your legs, using only the strength of your abdominal muscles. It is extremely important to control the muscles that move the body. Try to keep your legs, back and lower back relaxed, transferring the load directly to the abdominal muscles. For one workout, 3 sets of 14-18 repetitions is quite enough. Moreover, it will not be possible to do more if the execution technique was correct.
Leg raises on the bar . A very technically difficult exercise. The technique for performing it is as follows: while hanging on the bar, you need to slowly bend your legs until a right angle is formed between your hips and the body, and then slowly return them to their original position. Often, with insufficient abdominal muscle strength, novice athletes begin to help themselves by swinging their legs, as well as using jerks. This is the wrong technique, and the effect of doing it this way is simply negligible. It will be better to do 6 repetitions correctly than 18 with errors. The benefits of correct repetitions will be much greater.

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