Let me tell you, having killer abs is a serious goal for most guys. But did you know that your abs are one of the hardest working muscles in your body?
If you don’t work them out properly, you can end up with some serious complications.
But don’t worry, I’ve got you covered! As someone who loves to keep fit, I’ve done my research and found the best ab workouts for men. And trust me, these workouts are not only effective but also super fun to do!
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
Table of Contents
Top 8 Best Ab Workouts for Men
Hanging Knee Raise
Let me tell you about one of my favorite exercises – the hanging knee raise! Trust me, it’s so much fun.
You can’t do it just anywhere though – you need a pull-up bar or a cool ledge or platform above your head if you want to go freestyle!
This exercise is awesome for your tranversus abdominis – those muscles above your stomach that keep your tummy tight and flat.
But that’s not all – it also helps you develop your core muscles and biceps, so you’ll be looking and feeling amazing in no time!
Ready to give it a go? Let me walk you through it:
- First, hang from the pull-up bar with your palms shoulder-width apart.
- Keep your feet close together and then start bending your knees upward, tucking your feet inwards as you go.
- Slowly lift your knees up to chest level and hold that position for a few seconds before gently lowering your legs back down to the ground by engaging your core.
Remember to keep your arms stable and not swing your body around – we don’t want any accidents!
Medicine Ball Slam
Let me share with you one of the most fun exercises you can do with a medicine ball – the medicine ball slam! It’s a great way to train your abs and shoulders and trust me, it’s so easy to do.
All you need is a medicine ball and a spacious room with no breakables around. Once you have those, you’re all set!
- To get started, stand up straight with your knees slightly bent and hold the medicine ball in your hands.
- Then, raise it over your head with your arms fully extended.
- Now here’s the fun part – use your core muscles to throw the ball to the ground and bend forward at the waist.
- As the ball bounces back up, catch it in your hands and repeat the process from the beginning.
It’s really that simple, but so effective for developing your abs and shoulders. Plus, it’s such a blast to do! So grab your medicine ball and let’s get slamming!
Are you ready for a fun and easy exercise that will give you killer abs and obliques? Then let me introduce you to the side jackknife!
All you need is your body and a few minutes of your time – it’s that simple!
- To get started, just lay on your side and extend your left arm across the floor for balance.
- Then, lift your right leg over the left and bring your right elbow to your leg, feeling that satisfying burn in your abs and obliques.
- Next, straighten your body and lower your leg, and then turn over and swap sides to work both sides of your body equally.
It’s such an easy exercise, but the results are amazing!
All you need is a sandbag or a heavy gym bag and a few minutes of your time.
- To get started, lie flat on the ground with your knees bent and feet facing outward.
- Hold the sandbag or gym bag over you with your arms extended, and then slowly perform a crunch by engaging your core and keeping your arms stationary.
- As your body forms a V with your thighs, hold that position for a few seconds and feel that burn in your abs.
- Then, gently lower your upper body and repeat the exercise until you’ve completed your desired sets.
It’s such an easy exercise, but so effective for getting those abs in shape. Plus, it’s fun to lift that sandbag and feel strong and powerful!
Hanging Leg Raise
Looking for a killer ab workout that’s sure to impress? Then you need to try the hanging leg raise!
This exercise is just like the hanging knee raise, but with an added challenge – you don’t get to bend your knees or tuck your feet.
Here’s how to get started:
- 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 get ready to engage your core.
- Then, raise your feet to chest level by keeping your knees straight and bending at the hip. It’s tough, but you’ll feel those abs working hard!
- Finally, slowly lower your legs back down to the starting position and repeat the exercise as many times as you like.
Trust me, your abs will be thanking you for this one.
Barbell Roll Outs
Let’s have some fun with the barbell roll out! It’s one of the most underrated exercises out there, but trust me, it’s an absolute game-changer for your abs and core.
First, grab a barbell and load it up with 5kg plates. Then, get down on your knees and grip that barbell like it owes you money.
Now, here’s where the magic happens. Slowly roll that barbell forward on the floor, while moving your body along with it. Keep your knees firmly planted on the ground and feel the burn as you engage those core muscles.
Once you’ve extended your body as far as you can go, hold it there for a few seconds and then slowly reverse roll that bar back to your starting position.
Trust me, you’ll feel the burn with each and every roll! So keep repeating those steps until you’ve completed your sets. And don’t forget to challenge yourself by seeing just how far you can roll that barbell. Your abs will thank you later!
The bear crawl is a fantastic exercise that hits all your major muscle groups including your arms, back, legs, and core. And the best part? You don’t need any fancy equipment to do it!
Here’s how you can perform the bear crawl.
- Start by getting down on all fours with your arms extended and knees slightly bent.
- Engage those abs and get ready to move!
- Begin walking forward by using your toes and fingertips.
- Make sure you start alternating reps with an arm and the opposite leg.
And don’t forget to switch things up by walking backward and returning to the starting position between each rep.
This seated exercise is super easy and you can use any weight you like – a dumbbell, kettlebell, or even a water bottle.
To get started, sit on the floor and hold your weight in front of you with your arms extended. Lift your feet off the ground and engage your core to maintain balance.
Now, it’s time to twist! Slowly move your upper body from left to right while holding the weight and moving it along with your body as you twist. Feel those abs and obliques working hard!
Keep twisting until you’re feeling the burn or until you’ve completed your desired set. You got this!
What are the primary muscles of the abs?
- Rectus Abdominis: This muscle is located in the front of the abdomen and is responsible for flexing the trunk. Exercises that target the rectus abdominis include crunches, sit-ups, leg raises, and planks.
- Internal and External Obliques: These muscles are located on the sides of the abdomen and are responsible for rotating and bending the trunk. Exercises that target the obliques include Russian twists, side bends, and bicycle crunches.
- Transverse Abdominis: This muscle is located deep within the abdomen and is responsible for stabilizing the spine and maintaining good posture. Exercises that target the transverse abdominis include planks, bird dog, and dead bug.
It’s important to note that many ab exercises will work multiple muscles in the abs, so incorporating a variety of exercises into your workout routine can help ensure you’re targeting all of the muscles in your abs effectively.
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.
Darnell Jackson is a grooming enthusiast. He was born and raised in Brooklyn, New York, and has always been passionate about men’s fashion and grooming. Darbell started his career as a freelance writer, contributing to various men’s lifestyle magazines and blogs. He has since become a published author, with his book “The Art of Man Grooming” receiving critical acclaim.