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Abdominal Exercises for Men

Aarti R
Most men dream of getting washboard abs, but this dream can turn into a reality, only if they follow the right exercise regimen. This write-up provides a list of abdominal exercises for men who want toned abs.
Getting toned abs is tough, but not impossible. Basically, men who desire those ripped abs must include core-strengthening exercises in their exercise regimen. These are the exercises that work the abdominal muscles and the back muscles in a coordinated manner.
Workouts that strengthen the core will not only enable you to lose the flab around the stomach and shape the abs, it will make it easier to perform strenuous physical activities and sports. Performing crunches can certainly help in toning these muscles. Besides crunches, sit-ups, planks, and leg raises can also prove beneficial.

Upper Abdominal Exercises

Crunches

  • Lie down on the floor with your legs folded at the knees.
  • Keep your hands below the neck and lift up your shoulders.
  • Curl up the shoulders and lift the upper back.
  • Stay in this position for a few seconds.
  • Come back to the original position. Repeat this exercise 15 to 20 times.

Butterfly Crunches

  • Lie down on the floor, with your hands folded below your neck.
  • Your legs should touch the floor.
  • Keep your feet together throughout the exercise.
  • Perform crunches 15 to 20 times.

Arm Extension Crunches

  • Lie down on the floor with your knees folded.
  • Stretch you arms straight above your head, and perform crunches.
  • Stay in this position for a few seconds. Thereafter, come back to the original position.
  • Repeat this exercise 15 to 20 times.

Supported Crunches

  • Lie down on the ground with your hands folded below your neck.
  • Keep your legs on a support such that the knees make a 90 degree angle with the legs.
  • Curl up, with your elbows in the inward direction.
  • Stay in this position for a few seconds.
  • Repeat this exercise 15 to 20 times.

Lower Abdominal Exercises

Pelvic Tilt

  • Lie down on the floor and fold your knees.
  • Keep your feet shoulder-width apart.
  • Lift up your lower torso. Remain in this position for a few seconds.
  • Repeat this exercise 15 to 20 times.

Knee Up Crunches

  • Lie down on the floor.
  • Lift your feet above the floor such that your thighs are perpendicular to the floor.
  • Rotate your pelvis backwards and curl up your hips.
  • Repeat this exercise 15 to 20 times.

Oblique Abdominal Exercises

Exercise 1

  • Sit on the floor with a pole behind your head and legs spread.
  • Slowly, twist from left to right, so that it has an effect on your muscles.
  • This exercise will help reduce the flab on the hips and legs.
  • Repeat this exercise 15 to 20 times.

Exercise 2

  • Lie down on one side of your body on the floor.
  • Support your body with your feet and elbow.
  • Raise your body with your hips straight.
  • Stay in this position for a few seconds. Gradually, increase the duration.
  • Repeat this exercise 15 to 20 times.
Remember that consistency is the key to fitness. Your hard work will pay off, provided you are following a healthy diet, and stay physically active.
Disclaimer:  Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.