Six-pack abs are not only about vanity these days. We know that a ripped V-cut is a plus to your look, but your abs are also responsible for your overall physical performance. A strong core can improve your posture, endurance, and stability, which is why core workouts for men are more than essential. Check out the list below of the best ab exercises and core workouts for men.
1. Ab Wheel Rollout
GIF from Popsugar
All you need to perform this ab exercise is an ab wheel and a small floor space. Start on both knees with the ab wheel just beneath your shoulders on the floor. Tighten your core with arms extended and slowly roll the wheel forward until you lose tension at your abs. Then, roll yourself back into the starting position and repeat the process.
Variation/Modification: To work your core and balance even more, lift your feet off the floor as you roll forward.
2. Superman Hold
GIF from Daily Burn
The Superman hold workout is a great bodyweight back exercise to help you build strength. Lie on your stomach with legs straight behind you and arms straight in front of you. As if you are Superman flying through the air, lift both arms and legs off the floor and hold this position for about 10 seconds. Gradually increase that time as you make progress.
3. Leg Raise
Gif from Gifer.com
Leg raise exercise is a popular core exercise for men and is one of the easier ab workouts. Lie on your back and slowly raise your legs into an L-position, keeping your legs perpendicular to the floor as much as you can. Slowly bring them down into starting position then repeat the process.
4. Mountain Climber
GIF from powerbodyworkout.com
Mountain climbers are full-body exercises that should be in every cardio circuit. Start in a press-up position. Bring one knee in and draw it across towards your elbow. Return to the starting position and repeat with your other leg. As you make progress, do your reps fast and steady.
Variation/Modification: Jump your feet as you alternate your feet in and out.
5. Hanging Leg Raise
GIF from bodybybryce.com
All you’ll need for this ab exercise is a pull-up bar. Grip on the bar and drop into a dead hang, keeping your feet together. Raise your legs slowly straight in front of you, making them parallel to the floor. Alternatively, you can raise your knees up to your chest. From here, slowly lower your legs back into the initial position and repeat the process.
Variation/Modification: You can also use a pair of dip bars or a captain’s chair to do this exercise — just any equipment that allows you to swing freely.
6. V-sit
GIF from 2bstronger.com
While challenging your balance, the V-sit ab exercise improves core strength by working multiple areas of the core at the same time. To do this, lie down flat with your arms stretched behind your head. Contract your upper body and simultaneously bring your legs up. Hold the pose for a few seconds before returning to the starting position. Try to reach your hands to your feet and don’t let your heels touch the floor.
Variation/Modification: You can also use weights like a medicine ball to up the intensity of this exercise.
7. Power Wheel Crawl
GIF created from Power Wheel Crawl by William Farr (YouTube)
The power wheel crawl is a great advanced core workout. It targets your abs, back, shoulders, and quads. To start, get on your hands and knees. Place your feet in the straps of a power wheel and prop yourself up with your hands on the ground. Make your body into a straight line parallel to the floor. Start walking on your hands for the desired time or distance.
Recommended power wheels to try:
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Readaeer Metal Handle Ab Roller |
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8. Seated Knee Tucks
GIF from fitnesspl.us
Seated knee tucks help you burn calories and significantly enhance strength and endurance in a short amount of time. Sit down with your legs fully extended and off the ground. Place your hands on the floor for stability, lean back and maintain your balance. Bring your knees toward your chest as you get into a tuck position. Hold for about two seconds and then extend your legs again without touching the floor.
Variation/Modification: You can do this exercise on the floor or seated on the edge of a workout bench.
9. Planking
You don’t want to skip planking in your routine. Planking is one of the most effective core workouts for men. The key is to perform it correctly. Get into a plank position with your elbows on the ground. Keep your back flat and your neck in a neutral position. Inhale and exhale slowly as you squeeze your core. Hold for 30 to 60 seconds.
10. Medicine Ball Slam
A Medicine Ball Slam can be one of your best ab workouts. But you will need a slam ball that brings more bounce for this one since the standard medicine ball brings no bounce at all. To perform this, extend your arms and lift the ball over your head. Slam the ball toward the ground, utilizing your core strength as you do it. Catch the ball as it bounces up and repeat. This exercise targets your abs, arms, and shoulders.
Variation/modification: Bend your knees into a squat as you throw the ball down.
11. Three-Point Plank
When you’ve already mastered the standard plank, your body may adjust to them rather quickly so you may want to do a little modification to challenge your core. A three-point plank is a good upgrade. This is done by removing a contact point from the ground, thus the name. When you’re in a plank position, raise a foot or arm off the floor. Hold it in place for 10 to 15 seconds then switch legs or arms alternately.
12. Reverse Crunches
GIF from 2bstronger.com
This routine is considered to be one of the best core workouts for men. Lie down on your back and lift your legs to form right angles at the knees. Bring them to your chest before returning to the starting position to repeat.
13. Panther Shoulder Tap
GIF by self.com via Pinterest
The Panther Shoulder Tap is a dynamic activity and can be a part of your best ab workouts routine. Start on all fours. While keeping your back flat, squeeze your core as you lift your knees off the floor about two inches, balancing on your toes. Tap your left hand to your right shoulder, and then your right hand to your left shoulder. Continue the process a few times. The Panther Shoulder Tap may be a little advanced but this can fire up your midsection pretty quickly which makes this one of the best core workouts for men.
14. Butterfly Sit-Up
GIF from blackdiamondbuzz.com
A butterfly sit-up may seem a little basic for you but you don’t want to skip this in your routine as this is an intense workout for your core. A butterfly sit-up is almost similar to a regular sit-up. The only difference is that your feet are facing each other and your knees are bent out to the sides. Use your arms to create that momentum to bring your upper body up.
15. Hip Dip
GIF from foodspring.de
The hip dip targets your obliques and transverse abdominal. To perform this, start in a forearm plank. Tuck your tailbone and squeeze your core. Rotate your hips to the right side until it touches the ground. Repeat this on the left side.
16. Hollowman
Photo from crossfitaggieland.com
Hollowman is a real burner. It is an isometric exercise that requires no movement. Lie on your back. Lift your legs and shoulders off the ground as much as possible. Hold your balance on your lower back and stretch your arms above your head. The key is to keep your shoulders down and away from your ears.
17. Bridge
GIF from personaltrainersg.com
The bridge is one of the simplest core workouts for men. It strengthens your hamstrings and glutes. When performed properly, this ab exercise can also improve core stability by strengthening your hip and abdominal muscles. To start, lie on your back with your knees bent and feet flat on the floor. Raise your hips to make a straight line from your shoulders to your knees. Tighten your glutes and abdominals. Hold for about 20 seconds then return into starting position.
18. V-ups
The V-up is pretty advanced but this can be one of your best ab workouts. It’s a total core workout movement. Lie down on a mat. Start with your legs straight then come up. As you come up, reach your toes then let your torso fall back down. Repeat the process of touching your toes again.
19. Elbow Plank Twist
Think of planking. But this time it’s an upgrade to a more challenging position of planking and increased intensity. Perform a standard plank with your elbows bent and arms holding your weight. Twist your body to the right and hold your plank for 30 seconds. Twist to the other side then hold it again for another 30 seconds.
20. Golf Swing
GIF from Greatist
The golf swing works your entire core and hamstrings. To perform this, start in a lunge position. Hold a weight in both hands on the left side of your body. Like a golf swing, stretch out your arms and twist your body to the right. Repeat in the other direction. Return to a standing position and repeat by switching legs.
21. Oblique Band Rotations
GIF from youngbychoice.com
Your entire core will be engaged in this ab workout. You need a resistance band to perform this activity. Tie it to a squat rack or to any stable rack. Pick up the end of the band with both hands. Swing your arms and twist your torso from right to left, with your arms perpendicular to your body. Return into the starting position and repeat the process on the other side.
22. Dead Bug
GIF from experiencelife.com
If this exercise feels too easy, you probably are not doing it right. Lie flat on the floor with your arms extended toward the ceiling. Bring your legs up perpendicular to the ground as well. Slowly lower your right leg and left arm at the same time. Then, return into starting position and alternate.
Variation/modification: Leave your arms down and do this exercise with your legs only.
23. Bird Dog
GIF by livestrong.com via Pinterest
The bird dog develops the muscles on the back of your core. It also improves your balance. Begin on all fours and engage your abdominals. Extend your left leg and right arm, keeping your hips and shoulders parallel to the floor. Tuck your chin into your chest and hold this position for a few seconds before lowering back into starting position. Repeat the process for your opposite leg and arm.
24. Suitcase Carry or Hold
This workout is simple yet a real burner, making this one of the best core workouts for men. With a handheld weight in one or both hands, walk with them for as long as you can endure. Do this with proper posture: shoulder blades back and down, chest up.
25. Chin Ups
GIF from Greatist
Chin-ups are one of the most challenging body-weight exercises that you can try. It can help improve your posture, strength, core, and appearance. For this, you’ll need a pull-up bar. Reach up and grab the bar with both hands, keeping your spine long. Make sure to use an underhand grip. Pull yourself up until your head is fully above the bar. Pause briefly at the top, before lowering your body.
26. Hip Thrust
GIF by livestrong.com via Pinterest
You can’t afford to skip this exercise if you really want to improve your core. The hip thrust is one of the most effective core workouts for men, but you’ll need a barbell and a bench to perform this. Sit on the ground with a bench behind you. Bend your knees and hold the barbell resting on your hips. Lean back and carefully bring your shoulders on the bench. Your knees should be bent a little over 90 degrees. Squeeze your glutes and slowly lower your hips. Bring your hips up again and repeat.
27. Shuffle
GIF from 24life.com
The Shuffle exercise is a lateral motion that targets your hips, hamstrings, and calves. This will also hold your core tight especially when performed over a longer distance. Do a lateral motion to the right and carry your left foot to where your right foot was. When you have covered enough distance to your right, switch back and go the other direction.
28. Pistol Squat
GIF from gfycat.com
The pistol squat is a unique core exercise that combines flexibility, strength, and grace. Stand holding your arms straight out in front of you for balance. Raise your right leg off the floor in front and lower your body as far as you can. Hold for a few seconds then go back to the starting standing position. Repeat the process for the other leg.
Variation/modification: You can hold on to something like the edge of a table or the back of a chair for more balance and support if you need it.
29. Hip Hikes
While the primary target of the hip hike exercise is your glutes, this workout also enhances core stability. Begin by standing with your hand placed on a wall with your elbow bent slightly. Raise your leg closest to the wall up off the ground. Raise your hip up into the air then slowly lower to the original position. Repeat this process and then perform again on the opposite side.
30. Bent Leg V-up
Photos from skimble.com
The bent leg v-up is good for developing six-pack abs and transverse abs. Begin by lying on your back with your legs lifted into the air and knees bent at a right angle. Clasp your hands over your chest. In the first movement, straighten your legs as you lift your torso up. Then, extend your arms till they are nearly reaching your toes. Lower back down and repeat.
31. Push-Ups
GIF from healthline.com
This is one of the most popular and efficient core workouts for men. Get down on all fours, placing your hands slightly wider than your shoulders. Slowly lower your body until your chest almost touches the floor then push yourself back up. Repeat the process.
Variation/modification: For a more challenging and intense workout, bring your palms closer together.
32. Frog Crunches
GIF by livestrong.com via Pinterest
The crunchy frogs require balance and improve your core muscles. To perform, sit on the floor with your legs straight out. Lean back slightly and lift your legs off the floor. Lift your arms out to the sides and then bring your hands forward while simultaneously pulling your knees toward your chest. Extend your knees and open your arms again. Repeat.
33. Bicycle Crunches
GIF from gifimage.net
Bicycle crunches target the oblique muscles and upper abdominals. It also increases endurance and overall strength. Lie on your back with your hands behind your head and legs bent at right angles. Lift one knee up towards your chest and simultaneously bring your opposite elbow close to your knee. Extend your elbow and knee back to the starting position and perform again with the opposite pair of your knee and elbow.
34. Supine Leg Lifts
Photo from physicaltherapyfirst.com
This exercise targets your glutes and core muscles. Lie on your back with your hands resting on the stomach. Bend one knee and place your foot on the floor. Extend the other leg long and straight. Lift your extended leg until it aligns with the bent knee, and return into starting position. Repeat with your alternate leg.
35. Clamshells
GIF from 24life.com
This exercise is great for glute activation, core stability, and hip strengthening. Lie on your left side with your hips and feet stacked. Your knees should be tucked in to form right angles while your head rests on your left arm. Raise your right knee as far as you can without lifting your other knee off the floor. Slowly lower back your knee and repeat on the other side.
