The rectus abdominus, transverse abdominus along with the internal and external obliques make up the abdominal muscles. These muscles are important for many key bodily functions like protecting the internal organs, supporting the lower back when you lift heavy things, balancing your body and moving the upper body. So having strong abs is important. But it takes a lot of patience and regular exercise to tone these muscles the healthy way. Here I have listed some of the most effective ab exercises for men which can be done at home without any gym equipments.
Best Ab Exercises for Men
The abdominal portion is usually divided into two parts - the upper abs and the lower abs. Following are different abdominal exercises for working the muscles in the upper and lower abs area.
Lower Ab Exercises for Men
Corkscrew
Lie down on your back keeping your palms facing the floor. Now lift your legs toward your body. Your knees can be a little bent in this position. Along with your legs, lift your hip upwards twisting it to the right a bit. Hold on in this position for one or two minutes and bring your legs down. Repeat the process with a left side twist.
4 times abs
This one works as a great oblique exercise also. For performing this exercise, lie down on your back with your hands behind your head. Now lift one leg upwards. With some delay start lifting the other leg. Bring them down in the same way. It is a very effective lower ab workout for men.
Leg up Touch
The leg up touch is one of the best ab workouts. Stretch out on the ground and bring both your leg towards your torso. Keep them vertical. Now spread your arms wide and lift your torso toward your toes bringing your hands together.
Leg Push
Lie down on the floor facing the ceiling. Bring your legs up, with slightly bent knees. Now push upwards with your legs, straightening them. It is one of the best ab exercises for men without equipment.
Upper Ab Exercises for Men
One Sided Crunch
For this workout for lower abs, lie down on the floor with your knees folded and feet flat on the ground. Hold both your hands on the chest. Start like a normal crunch, but twist your body to the right. Go left on the next crunch.
Side Bend
Start with the same position as the one sided crunch, only keep your hands behind your head. Now bend to your left without lifting your torso. Next, bend to your right, keeping your legs and lower body still. This exercise tones the upper abs nicely.
Butterfly Crunch
The position we start with is the same as the above exercises. Keep your hands behind your head. Now spread your knees on both sides like a butterfly opening its wings. With your upper abs, lift yourself up toward your legs looking at the ceiling.
Supported Crunch
Sit on a normal chair with your back straight and feet flat on the ground. Now hold the seat of your chair with both hands. Bring your legs up without bending your back. Do not jerk your legs up, bring them up slowly and hold them in the position for two minutes and bring them down slowly.
You cannot get those six pack abs overnight. Have patience, follow the abs diet and persistently perform all of the above ab exercises for men at home. If you experience pain in your lower back after the workouts stop the exercises and see a doctor.
Best Ab Exercises for Men
The abdominal portion is usually divided into two parts - the upper abs and the lower abs. Following are different abdominal exercises for working the muscles in the upper and lower abs area.
Lower Ab Exercises for Men
Corkscrew
Lie down on your back keeping your palms facing the floor. Now lift your legs toward your body. Your knees can be a little bent in this position. Along with your legs, lift your hip upwards twisting it to the right a bit. Hold on in this position for one or two minutes and bring your legs down. Repeat the process with a left side twist.
4 times abs
This one works as a great oblique exercise also. For performing this exercise, lie down on your back with your hands behind your head. Now lift one leg upwards. With some delay start lifting the other leg. Bring them down in the same way. It is a very effective lower ab workout for men.
Leg up Touch
The leg up touch is one of the best ab workouts. Stretch out on the ground and bring both your leg towards your torso. Keep them vertical. Now spread your arms wide and lift your torso toward your toes bringing your hands together.
Leg Push
Lie down on the floor facing the ceiling. Bring your legs up, with slightly bent knees. Now push upwards with your legs, straightening them. It is one of the best ab exercises for men without equipment.
Upper Ab Exercises for Men
One Sided Crunch
For this workout for lower abs, lie down on the floor with your knees folded and feet flat on the ground. Hold both your hands on the chest. Start like a normal crunch, but twist your body to the right. Go left on the next crunch.
Side Bend
Start with the same position as the one sided crunch, only keep your hands behind your head. Now bend to your left without lifting your torso. Next, bend to your right, keeping your legs and lower body still. This exercise tones the upper abs nicely.
Butterfly Crunch
The position we start with is the same as the above exercises. Keep your hands behind your head. Now spread your knees on both sides like a butterfly opening its wings. With your upper abs, lift yourself up toward your legs looking at the ceiling.
Supported Crunch
Sit on a normal chair with your back straight and feet flat on the ground. Now hold the seat of your chair with both hands. Bring your legs up without bending your back. Do not jerk your legs up, bring them up slowly and hold them in the position for two minutes and bring them down slowly.
You cannot get those six pack abs overnight. Have patience, follow the abs diet and persistently perform all of the above ab exercises for men at home. If you experience pain in your lower back after the workouts stop the exercises and see a doctor.
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