Here’s the best ab workout for men. Are you ready to sculpt those coveted abs in just three weeks? In this article, we unveil a comprehensive guide to 12 highly effective abdominal exercises. Say goodbye to the myth of endless crunches and welcome a balanced workout routine that delivers real results in record time.
THE BEST ABS WORKOUT | Get ABS in 3 WEEKS
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12 Ab Exercises
- High Crunches:
- Lie flat on your back with your knees bent and your feet flat on the floor.
- Place your hands lightly behind your head, but avoid pulling on your neck.
- Engage your core muscles and lift your head, shoulders, and upper back off the ground. Keep your lower back on the floor.
- Exhale as you crunch upwards and focus on contracting your abdominal muscles.
- Inhale as you lower your upper body back down to the starting position.
- Repeat for the desired number of reps.
- Long Arm Crunches:
- Start by lying flat on your back with your knees bent and your feet on the floor.
- Extend your arms straight above your head, keeping them in line with your body.
- Engage your core and lift your head, shoulders, and upper back off the ground while keeping your arms extended.
- Exhale as you crunch upwards, focusing on your abdominal muscles.
- Inhale as you lower your upper body back to the starting position with your arms extended.
- Perform the exercise for the recommended number of repetitions.
- Reverse Crunches:
- Lie flat on your back with your hands by your sides or under your hips for support.
- Bend your knees and lift them towards your chest, creating a 90-degree angle with your thighs and calves.
- Contract your lower abdominal muscles and curl your hips off the ground, bringing your knees closer to your chest.
- Exhale as you lift your hips and lower back off the ground.
- Inhale as you lower your hips back down to the starting position.
- Complete the desired number of repetitions.
- Scissors:
- Lie on your back with your legs extended straight.
- Place your hands underneath your hips or by your sides for support.
- Lift your legs slightly off the ground, maintaining a slight bend in your knees.
- Alternately move your legs up and down in a scissor-like motion, crossing one leg over the other.
- Keep your core engaged and your lower back pressed into the ground.
- Continue the scissor motion for the recommended number of reps or time duration.
- Leg Raises:
- Lie on your back with your legs extended straight and your arms by your sides or under your hips for support.
- Lift your legs off the ground, keeping them straight or slightly bent at the knees.
- Engage your core muscles and raise your legs towards the ceiling.
- Exhale as you lift your legs.
- Inhale as you lower your legs back down to just above the ground, without letting them touch the floor.
- Repeat the movement for the desired number of repetitions.
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- Pulse Up:
- Lie on your back with your legs extended straight and your arms by your sides.
- Place your hands under your hips, palms facing down, for support.
- Lift your legs off the ground, keeping them straight.
- Engage your core muscles and, using your lower abs, lift your hips off the ground a few inches.
- Lower your hips back down without letting your legs touch the floor.
- Repeat this small, controlled movement for the desired number of repetitions.
- V-Ups:
- Begin by lying flat on your back with your arms extended overhead.
- Simultaneously lift your upper body (shoulders and head) and your legs off the ground.
- Reach your hands towards your toes as you form a V-shape with your body.
- Keep your core engaged and your back as straight as possible.
- Lower your upper body and legs back down to the starting position.
- Repeat for the recommended number of reps.
- Sitting Punches:
- Sit on the ground with your knees bent and your feet flat on the floor.
- Lean back slightly while keeping your back straight and your core engaged.
- Raise your fists in front of your chest with your elbows bent.
- Begin punching the air with one arm while keeping the other hand up to guard your face.
- Continue alternating punches, engaging your core throughout the movement.
- Perform this exercise for the desired duration or number of punches.
- Hollow Hold:
- Lie on your back with your arms extended overhead and your legs straight.
- Simultaneously lift your upper body and legs off the ground, creating a “banana” shape with your body.
- Keep your lower back pressed into the ground and engage your core.
- Hold this position, balancing on your tailbone, for the recommended duration.
- Focus on breathing steadily and maintaining proper form.
- Bicycle Kicks:
- Lie on your back with your hands placed lightly behind your head.
- Lift your head, shoulders, and upper back off the ground.
- Bend your knees and bring them towards your chest.
- Simultaneously extend one leg straight while bringing the opposite elbow towards the bent knee.
- Switch sides by cycling your legs in a pedaling motion while twisting your torso.
- Keep your core engaged and maintain a steady rhythm.
- Continue for the recommended number of repetitions.
- Heel Taps:
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your head, shoulders, and upper back off the ground.
- Extend your arms straight by your sides.
- Reach one hand towards your heel by rotating your torso slightly.
- Return to the center and repeat with the other hand, tapping your opposite heel.
- Keep your core engaged and maintain a controlled pace.
- Continue for the recommended number of reps.
- Dynamic Plank:
- Start in a forearm plank position with your elbows directly beneath your shoulders and your body in a straight line from head to heels.
- Push up onto one hand, extending your arm fully.
- Follow by pushing up onto the other hand, transitioning into a high plank position.
- Lower back down onto one forearm, then the other, returning to the forearm plank.
- Maintain a steady pace and engage your core throughout the movement.
- Continue this dynamic plank motion for the desired duration or reps.
Always perform exercises with proper form and technique to avoid injury. Adjust the number of repetitions or duration to match your fitness level, and consult with a fitness professional if you have any concerns or limitations.
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