Exercise

Best Abs Workout for Men – Use These 12 Exercises to Get 6 Packs

October 25, 2021

1- Hardstyle Plank

Equipment: None

Hardstyle plank is similar to a regular elbow- or low-planks. In hardstyle, plank holding your body and pull your elbows and heel towards the center of your body without actually moving them. In this way, you activate the whole core area. Often more by trying to pull the limbs in towards the center of your body.

How to do it

You do not need any Equipment: for this exercise, just a padded mat.

Lying face down on the ground, prop yourself into a forearm plank position.
Ensure your elbows are aligned underneath your shoulders and your hands are balled up in fists.
Your forearms should be parallel to one another.
Hold for 10 to 20 seconds per set.

You can segment the stationary plank pose and make it more interactive. You get into a low plank position, hold it for five seconds, pull the limbs in for 5-10 seconds, release for another 5-10, and then repeat. You can do 4-5 reps within a minute, and, better still, holding the standard plank will feel pretty easy-breezy between the intense bits.

Mistakes

Hardstyle plank looks easy, but the results can vary or delay with three mistakes.

Your pelvis is tilted.
Your shoulders are hunched.
You are looking at the wrong place.

Tip

To do it correctly, the key is to squeeze your entire body. The quads, gluteus, core, back, and fists are as tight as possible while taking diaphoretic breaths throughout the hold.

2- Dead Bug

Equipment: None

The dead bug exercise is a general way to build core strength and stabilization. It helps to make a solid, stable foundation that protects the spine. It provides ease in everyday and athletic movements, such as moving heavy objects, walking up hills, and throwing. It also prevents and relieves low back pain by providing a stable foundation for your lower back.

How to do it

Use a padded mat for this exercise. Place a folded towel or flat cushion under your shoulders to support your neck. Keep your hips and low back still throughout the training. Perform the movement slowly and with control. Engage your core muscles and press your lower back into the floor.

Lay face-up on the floor with arms straight above your shoulders.
Let's bring your knees over your buttocks and bend at the knee. So, your calf forms a 90-degree angle with your thigh.
Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor.
Pause, return to the starting position, and then repeat on the opposite side.
Do 14 alternating reps to complete one set.

Variations

There are several modifications and variations of the dead bug exercise to make it more or less challenging. Variations include:

Heel taps. Keeping your knee bent, slowly lower one foot at a time and tap the floor with your heel.
Leg extensions. Press one foot away from your body to straighten your leg, hovering it above the floor.
Leg raises. Straighten your legs so your feet face the ceiling, then slowly lower down one leg at a time.
Palms against the wall. Bring your arms overhead and press your palms into the wall with your knees above your hips. It is better for beginners.

Tip

Make sure your lower back stays in contact with the floor, and keep your breathing as regular as possible.

3- Hollow extension-to-cannonball

Equipment: None

Hollow Extension-to-Cannonball, is much more complicated than it sounds. It is one of the worthy addition to the best ab workouts for men's routines. The key to this abs exercise is having a contraction at both ends of the spectrum. Your neck and legs should stay off the ground the entire set.

How to do it

Lay on the padded mat on your back face-up.

Get into a cannonball-type shape on your back, hugging your knees into your chest.
Simultaneously extend your legs and arms outwards into a hollow position, pressing your lower back to the floor.
Hold for five seconds before curling up again, and complete five reps for one set.

Tip

The tip to do this properly, extend as much as you can the extension phase and use the cannonball phase for recovery. Do breathing during the small gaps between contraction and recovery.

4- Bird Dog

Equipment: None

The bird dog is a simple exercise effect on the core muscles best exercise for building six-pack muscles. It helps to improve stability and relieves low back pain. It gives strength to the core muscle, hips, and back muscles.

It helps maintain the proper posture and increases the range of motion necessary to perform routine chores. You will need an exercise padded mat for this exercise. You can place a flat cushion or folded towel under your knees for extra cushioning. You can also use a mirror to check your alignment.

How to do it

Think of this as an upside-down dead bug.
Start in a tabletop position, with your shoulders over your wrists and hips over your knees.
Engage your core while simultaneously lifting your right arm and left leg.
Bend your feet as you kick back, and your palm should face toward your body.
Pause for one second when your arm and leg are at the same height as your torso, and then bring your elbow and knee to touch underneath the body.
Repeat on the other side for one rep, and do five reps for one set.

Tip

The tip for the bird dog is not to hyperextend your elbows and maintain a slight bend in those triceps. Keep the neck long by looking down and a few inches in front of you, and use the exhale portion of each breath to create tension.

5- Side Crunch

Equipment: None

The crunch is a very similar home abs workout to the sit-up, but it is slightly different in technique. Side crunches work the internal and external oblique muscles and the transverse abdomens.

How to do it

Lie on the padded mat on your left side with your knees bent and stacked together so your body is straight.
Rest your head on the mat and gazed forward to your left arm extended out on the floor in line with your shoulder.
Curl your right arm to your head so your fingertips touch right behind your right ear.
Then, gather your core strength, and lift your upper body, bringing your elbow as close to the hip as you can.
Lower and repeat.
Switch sides. Do two sets of 10 to 15 repetitions on each side.

To make the side crunch difficult, try lifting your upper body at the same time you lift your bent knees, keeping them pinned together. For the most advanced version, lift your upper body simultaneously when you lift your stacked straight legs.

Tip

Both versions ensure you do not hunch over or crane your neck forward. Your abs should be doing the heavy lifting, not your neck. And do not cheat yourself by pressing into your arm on the floor rather than using your obliques.

6- Side Plank

Equipment: None

The side plank is one of the easiest ways to work along the sides of your core, known as your obliques. These muscles help you rotate and bend your trunk and can help improve balance and coordination.

The side plank strengthens three muscle groups at once: your shoulders, hips, and sides of your core. It protects your spine and reduces the risk of a back injury. This exercise does not put pressure on your lower back or neck as many core exercises do.

How to do it

Find a padded mat or soft surface before doing a side plank.

Lie on your right side, legs extended and stacked from hip to feet.
The elbow of your right arm is directly under your shoulder.
Ensure your head is directly in line with your spine.
Your left arm has aligned along the left side of your body.
Engage your abdominal muscles, drawing your navel toward your spine.
Lift your hips and knees from the mat while exhaling.
Your torso is straight in line with no sagging or bending. Hold the position.
After several breaths, inhale and return to the starting position.
The goal should be to hold for 60 seconds. Change sides and repeat.

Mistakes

The standard errors are:

Hips Sagging Without enough strength, you will find your hips sagging, and you won't be able to maintain a straight line.
Rolling Forward Without enough strength and balance, you may be unable to maintain the position. You'll find yourself rolling forward and unable to keep your hips and legs stacked.
Holding Too Long As soon as you start sagging or rolling forward or backward, it is time to end the plank before you may get a strain injury.

Tip

Ensure you are balancing on the side of your foot, not the sole, as this is key to prolonging stability.
Try to keep your head and neck straight. Ideally, find a spot on the wall and keep your eyes locked on it.
The longer you hold the side plank, the better. Anything over a minute is good and two minutes plus is excellent.

7- Sit Ups

Equipment: None

Sit-ups are traditional core exercises used in exercise programs due to their simplicity and effectiveness. It strengthens, tightens, and tones the core, reducing the risk of back pain and injuries. A strong core muscle gives you proper posture, stability, and form, allowing you to perform at higher levels during any sport or physical activity.

How to do it

Lay down on a mat or a towel on a flat surface. Draw your legs in by bending your knees to 90 degrees.
Place your hands by your ears and take your elbows out wide.
From this start position, draw your belly button towards the floor to engage your core, then contract your stomach muscles (abs) to raise to a sitting position.
Exhale as you lift your upper body toward your thighs.
Inhale as you slowly lower yourself back down to the floor.

Mistakes

Do not put your feet under something or ask a buddy to anchor your feet. Try to keep your feet on the floor during the movement. Don't use your arms to pull the back of your head up causes strain on your neck.

Variation

There are several variations you can do, such as:

Bicycle Crunches
Tuck-Ups
V-Ups
Decline Sit-Up
Overhead Sit-Ups
Straight-Leg Sit-Up

Tip

Emphasize the curling motion and focus on moving one vertebra at a time. Keep your neck in a neutral position and in line with your spine during sit-ups to avoid injury.

8- Reverse Crunches

Equipment: None

The reverse crunch is a challenging core exercise that primarily works on your abdominal muscle and helps to make a six-pack.

How to do it

Lie face-up on a mat with your knees bent at 90 degrees and your feet flat on the floor. Keep your arms near your sides with your palms down.
Exhale and brace your core. Lift your feet off the ground and raise your thighs until they are vertical. Keep your knees bent at 90 degrees throughout the movement.
Tuck your knees toward your face as far as you can comfortably, without lifting your mid-back from the mat. Your hips and lower back should lift off the ground.
Hold for a moment and slowly lower your feet back toward the floor until they reach the ground.
Repeat for at least 10-12 repetitions. Do one set to start, and increase the number of reps and sets as you get stronger.

Tip

Try to perform the exercise slowly. Keep your mid-back stay in contact with the mat while your hips and lower back come off the mat when you tuck forward. Push into the ground with your hands to help you balance.

9- Star Plank

Equipment: None

Star Plank strengthens your oblique and entire core. Star Plank is an isometric hold that gives strength to your shoulder girdle, arm, oblique, deep abdominals, and hip. It is beneficial to strengthen your core.

Because it holds your entire body in position for every activity you do, from carrying groceries and lifting your kids to running a marathon. A strong core will give you more endurance for your body overall. It helps in even sitting with a strong core. You will sit more stable and prevent low back pain.

How to do it

Begin in a side plank position with the right arm straight below the right shoulder and legs long with feet stacked.
Reach the top arm and leg up and hold, squeezing the abdominals.
Stay for the desired amount of time and switch sides.

Mistakes:

Keeping hips too high is a common mistake to happen. It will make the exercise useless, as the abdominals are not activated.
Most beginners who overextend their limbs will find that they can barely hold themselves up before returning to the starting position. Instead of that, slowly progress towards full extension as you become more proficient in the exercise.
It is an uncommon mistake. When people fail to hold the position too long and do not return to the starting position, they usually fall flat to the floor. They may hit their face too.
Similarly, holding the plank for too long can cause form breakdown and reduce the effectiveness of the exercise. So it is better to rest for a few seconds, reset your stance, and start over.

Tip

If your form is breaking down, go back to the starting position, rest, and start over.
Be conservative with how far out you spread your limbs; there is no point in stretching as far as possible if you can barely hold the position.
Work on your mind-muscle connection to your abdominals, contract your abs actively for better stimulus do not just hold the position.
Suppose your shoulder and chest muscles affect the holding of time in a star plank. Increasing isometric work on those muscles can directly influence your star plank.

10- Dumbbell Side Bend

Equipment: Single medium-weight dumbbell.

Dumbbell side bends are isolation exercises that target muscle groups on the side of your body, the oblique muscles. Dumbbell side bends can improve your core strength and your spinal mobility.

Dumbbell side bends are versatile and can easily do variations. For a more challenging variation, use a kettlebell or a pulley machine for the cable side bend variation.

How to do it

Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards, towards the torso.
Keep your back straight, activate your core, and bend to the side as far as possible but only at the waist.
Hold for one second at the bottom of your range of motion, and return to start for one rep.
Do between 12 and 20 reps for one set.

Tip

Using weights that you carry easily will help you focus on keeping your abs tight during the exercise for maximum results. And keep that tempo nice and slow.

11- Barbell Back Squat

Equipment: Barbell—no weights

The dumbbell side bend works on the external and internal obliques. Strengthening these muscles can help tighten the entire side abs wall and help you make a six-pack.

How to do it

With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly across your shoulders. (This version of the squat targets the core, not the legs, so you should use far less weight than you would for a traditional back squat.)
Send your gluteus back like you are lowering into a chair, bending at the knees as deeply as possible.
Press through your heels to return to the starting position for one rep.
Do 12 reps for one set.

Tip

Maintain tension in your abs throughout the entire movement. Once you have mastered the exercise, you can add additional weights to the barbell.

12- Stability Ball Plank

Equipment: Stability Ball

Stability Ball Forearm Plank is a challenging and effective core body exercise. It forces you to pull your abdominals in, tighten your gluteus and squeeze your legs to hold your body straight.

How to do it

Begin kneeling with a stability ball in front of you and forearms on top of the ball.
Tighten your core and lift your knees up until you are in a straight-line plank. Keep your shoulder blades pulled down.
Hold the plank, squeezing the gluteus, thighs, and core, and breathing continuously.