Guys, are you noticing some unwanted flab around your mid-section? Are you feeling a little heavier or seeing less definition in your chest and stomach than you would like? Winter may be coming, but that is no excuse for allowing a physique to go to seed. In fact, maintaining a regular exercise routine throughout the colder months is a great way to jumpstart preparation for your summer bod--and what's better to focus on than your abs? It's no secret that ab workouts can be some of the most strenuous and frustrating, especially if you do not see results as quickly as you would like. Fortunately, this article outlines the best ab exercises for men. Not only will these exercises help you reach stunning results, but they'll also push you into a healthy lifestyle you won't soon want to quit!
The Best Ab Exercises for Your Best Body
The following ab exercises are more than just standard crunches and curls. These routines from WebMD and Men's Fitness are designed to not just fight fat and flab but also strengthen your core and increase your stamina. For the very best results, be sure to stretch before engaging in your ab workout and eat a proper diet. Diet is as much a part of creating killer abs as the actual exercises - you have to eat well to see and maintain the right results. This means eating foods that are low in fat, high in protein, and rich in nutrients.
The Bicycle
One of the most tried and true ab workouts is the bicycle. This exercise is simple enough and you even get to lie down for it! The bicycle targets both the upper and lower abs, your obliques, your back, and your thighs, making it an all-around super workout that targets all the areas you care about most. To execute this exercise, like on your back and lift up your head. Place your hands on the back of your head or take a towel or blanket, twist it, and pull it across the back of your head to keep your neck up. Net, raise your legs and twist so that one should is trying to touch the opposite knee like you're "pedaling." Repeat this movement on the opposite side 10-12 times or until you feel slight muscle fatigue. Be sure to keep your elbows back and your lower back firmly on the floor. As you move through this exercise, you'll be able to see your abs getting a serious workout!
Reverse Crunch
Like the classic crunch, the reverse crunch is something you want to keep in your arsenal. Unlike the classic crunch, however, the reverse crunch targets the hard-to-reach area of your lower abs. To execute this exercise, lie flat on your back with your arms at your sides and your palms down. Then lift your legs up, bringing your knees to hover at a point just above your hips. As you do this, contract your abs to raise your hips and lower back off the mat and towards your chest. Hold your legs in this position for a few seconds and then lower your hips and back to the mat. Be sure that you keep your legs in the air so that your feet don't touch the floor. Repeat the movement up to 10 times before resting, then do another set of ten for a total of twenty.
Wood Chop
The WebMD Wood Chop gets its name from the classic motion lumberjacks use to split a hunk of wood in two. Not only is this motion good for splitting firewood, it also gives you one serious ab workout. To execute this exercise, you will need a dumbbell, medicine ball, or a cable weight system. Be sure to use enough weight for your strength and size for the workout to be effective. Now, kneel down on one knee with your other foot pushed forward. LIft your chosen weight with both hands up and over your shoulder towards the side where you foot is placed forward. Avoid turning your torso and ensure that you are facing completely forward (this means heads, torso, and hips) at all times. Then, slowly bring the weight down to your opposite side.Repeat this motion on one side up to ten times before switching to your next side.
Ab Wheel Rollout
This workout from Men's Fitness requires you to kneel down the floor while holding an ab wheel. This useful tool allows you to roll across the floor forward and backward so that you can stretch your core and really work your ab muscles. Executing the ab wheel workout is simple enough: tighten your abs as you roll the wheel forward. Push forward until you feel the tension in your core giving a bit. The, roll back to your starting point. With this exercise, do as many repetitions as you feel are necessary. When you notice your form wavering, you can take a break.
Flutter Kick
Another one from Men's Fitness, the Flutter Kick is another ab workout that allows you to lie down while you get ripped. To execute this move, lie on your back with legs and arms straight. Keep your palms down and your head back. Next, lift your heels six inches or so from the floor and swiftly kick your feet up and down in tight, "scissor-like" motions. Do this in succession for up to a minute before taking a rest.
Plank and Side Plank
This last ab exercise is actually a two for one. The plank is a common ab workout that really works thanks to the tension you create in your body. To execute a classic plank, get in push-up position with your feet together and your arms straight. Hold this position and breathe steadily for thirty seconds. Take a rest before beginning the side plank. Once you are ready, lie on your left side with your left forearm on the floor. Hold your body straight and lift your hips so that you are a firm diagonal. Brace your abs and ensure that your weight is resting on your left forearm and on the edge of your left foot. Hold this position for thirty seconds. To take things a step further, lower your hips to the floor and then lift again, slowly, while keeping your abs braced. Repeat this motion 5-7 times before taking a rest.
After Workout Tips
To ensure that you avoid cramps, soreness, and tightness, follow these after workout tips:
Do A Cool Down: During a cool down, you can return to the stretches you practiced before you began your workout. This keeps your muscles nice and malleable so that you don't experience any seizing or cramping.
Drink Water and Grab a Snack: Restore electrolytes and energy by grabbing a snack after you have finished your exercises. Drink water for hydration and eat something light but sustaining like fruit, cheese, or lean meat. You can also try an after workout protein shake for both energy and sustenance.
Rest: After each workout, give yourself at least thirty minutes of downtime to regain strength and stamina. The harder your workout, the longer you rest should be. Remember that while it's fine to safely push your limits, you don't want to over do it. Doing so can result in serious health issues or injuries.
These ab exercises are sure to help transform even the flabbiest gut into one that is cut, lean, and awesome. Be sure to explore other ab workouts to expand your repertoire and push your health to new heights.
