Hopefully these 5 ab-defining exercises are something you haven’t tried before. Djohny Alexandre holds a B.S. If so, rest your forearms on a bench, rather than a mat, to perform your plank. Squeeze your glutes and brace your abdominals throughout the movements. Clasp your palms together directly in front of you. The side plank is a great ab workout for building a stronger core and working your obliques. Keep your shoulder blades and upper back engaged and your arms close to your sides. Perform a suspended pushup by bending your elbows to lower your torso until your chest is 2 inches from the floor. Here we cover the exercises you need in your six-pack abs workout, including compound moves that give you a strong core and target muscles outside of your midsection, like glutes, quads, and shoulders. Tips: Think of this as a Russian twist where you twist your lower body. Your elbows should be bent at a 90-degree angle directly below your shoulders. Repeat on the right side, raising your left leg. Keeping your lower back and sit bones pressed firmly to the floor, slowly lower your feet back to the starting position. Just like other muscles in the body, men need to work on their abdominal muscles in order to have strong ab and the highly desired “ six packs “. By twisting from your lower abs, you get to target the muscles below your belly button and help create the cut on your waist. Something I learned earlier this year is that, for stronger abs, you need to engage in some ab workout routines regularly. Treat your abs and core training like any other muscle group. Using your abdominal muscles, raise your head and shoulders. Buy one here. After a minute, roll onto your right side. Repeat for 15 repetitions then switch onto your left side. Feel the tension in your stomach muscles and glutes during the hold. Experts say the change in hair color could be related to nerves found in the "fight or flight" response system. You need the right carbs to fuel your workouts. However, we’ll throw in a few abdominal exercise variations in case you want to take this workout to the gym or add some strength training. The leg drop is a reverse leg lift, and both work your core and build muscle. Do you bench press every day? Squeeze your core here to avoid any stress on your lower back. Use your feet to roll the ball into your body and towards the front of your chest. Start with a leg raise. Get into a pushup position, supporting your weight on your toes and your forearms. Pause and slowly lower your legs back down until your heels nearly touch the floor. This is your starting position. in Exercise Science, as well as numerous certifications in nutrition and exercise including NASM, ACSM, and C.H.E.K. Place your fingertips behind your ears, and pull your elbows back so that they’re in line with your body. Make it harder: To advance this move, place both hands on an exercise ball while you shuffle your feet. Pull your legs up as you exhale until you almost touch your shins to the bar above you. Bring your bottom leg forward and hook your heel underneath the bench, then bring your top leg back and hook your toes underneath it. All rights reserved. Get down into a push-up position with your legs extended back and your hands directly under your shoulders, feet hip-width apart. The push-up is a workout that has been used for fat loss and functional strength by generations of men; it is also one of the best ab exercises. What’s more, if you have a desk job and a beer belly, you need a workout that burns off the belly fat to see any results. Lie flat on your back on a mat with your legs up; knees bent at a 90-degree angle directly over your hips. Do 12-15 reps for 3 sets. These are the muscles that hold your stomach tight and flat. Take squat variations or deadlifts, for example. Hold this position for as long as you can while breathing deeply. Another option is High-Intensity Interval Training or HIIT. Make it harder: If you want to make it harder, lay on your left side and raise your right leg straight and hold it. Can’t stop overthinking? From the high plank position, hold a dumbbell in each hand and row the weight to your ribcage. This move strictly engages your internal and external obliques. Make it easier: If you are just starting out, you may need a modification. No. Kneel down on the floor. This workout builds your ab muscles and increases flexibility and mobility. Your email address will not be published. Brace your core and slowly roll the ball forward, straightening your arms and extending your body as far as you can without compensating your back. Pause for 1-2 seconds, then slowly return to the starting position. To perform this exercise on the stability ball, your hands will be placed in the same position on the floor while your toes will be on the ball (shoelaces facing down). 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