Your abdominal muscles, much like the muscles in the rest of your body, need to be used properly and fed properly in order to remain strong. Aim to perform workouts targeting your core muscles around three times each week. It is possible to overtrain your core muscles, just like any other muscle group; thus, there is no requirement that you do so on a daily basis. In this article is targeting to examine about 5 best ab exercises for men to build strong body with the six-pack.
There are many different types of exercises that may truly bring out the definition of your abs, and situps and crunches aren’t the only ones that can do this. The following are five exercises that, when combined, can definitely give your next abdominal workout a new dimension.
1. Hanging Knee Raise.
Your whole tranversus abdominis will get a workout from these hanging knee lifts. These muscles are responsible for maintaining a firm and flat abdominal profile.
When you perform this hanging knee raise, in addition to strengthening these core muscles, you will also be working your hip flexors, shoulders, latissimus dorsi, and biceps.
- Your hands should be facing away from you while you are hanging from a pullup bar with your arms shoulder-width apart. Your toes need to touch one another.
- As you bring your thighs closer to your chest, bend your knees and hips at the same time. At the same time, tuck your lower back underneath you and elevate your thighs.
- When your thighs approach your chest, pause for a moment, and then gently drop your legs until they are back in the beginning position. Maintain a strong core engagement to prevent swaying in the hips and torso.
A More Developed Move.
- The starting position is the same as it was previously. Hang from there. Raise both of your legs in a vertical line with your thighs and calves until they are parallel to the ground.
- As you exhale, draw your legs up toward the bar above you to the point where you can almost touch your shins to it. While you are at the top, you should give it your best effort to straighten your legs as much as possible.
- Reduce the speed with which you lower your legs as much as you can until you have returned to the beginning position.
2. Pushup To Jack Knife.
This maneuver utilizes a TRX strap in some capacity. You can get one here.
You may perform the same exercises using a stability ball in place of the TRX if you do not have access to one.
- You should go down on the floor on all fours, with your back to the anchor for the TRX, and then you should slide your feet into the bottom of the TRX handles.
- You should be able to push yourself up until your shoulders, head, and hips are aligned in a straight line while you are in the pushup position. Your palms should be the only parts of your body that are contacting the floor. This is the point from which you will begin.
- As you perform a suspended pushup, bend your elbows to lower your torso until it is 2 inches over the floor. Continue to hold this position for the duration of the exercise. Maintain an engaged core and resist the urge to let your hips sag. Put out the effort necessary to return to the starting position.
- Drive your hips up into a pike posture as quickly as you can while maintaining the straight stance of your legs. Bring your hips back to the beginning position in a slow and controlled manner.
In order to complete this exercise on the stability ball, place your hands in the same position on the floor as before, but this time, place your toes on the ball instead (shoelaces facing down).
On the other hand, you will be completing a decline pushup in its place. The execution of the jack knife will remain the same; simply maintain those legs straight and elevate those hips as you pike on up and roll the ball inside to accomplish the move.
3. Keep On Planking.
The plank position is performed as usual, but with an added emphasis on endurance. Planks let you to maintain the weight of your entire body in a single movement, while also stabilizing and lengthening your spine.
Your oblique muscles will get a workout thanks to this modification of the traditional plank exercise.
- Assume a pushup stance, supporting your weight on your toes and forearms while maintaining a straight back. It is recommended that your elbows be bent at a right angle of ninety degrees immediately below your shoulders.
- Put your palms together in front of you and clap your hands together. Your head, shoulders, and hips need to all be aligned in a single straight line. Maintain this posture for one full minute.
- Roll onto your right side once one minute has passed. Avoid having anything fall into the floor at any cost! Put all of your weight onto your right elbow, then cross your left foot over your right foot so that your left foot is on top of your right foot. Maintain an elevation of your hips above the ground, with the right shoulder positioned precisely over the right elbow. Maintain a resting position for your left hand near your waist. Keep this side plank position for the next 30 seconds.
- When your thirty seconds are up, roll onto your left side while keeping your body weight off the floor. Make sure that neither your knees nor anything else touches the floor while you do this. At this point, you should only be contacting the floor with your left elbow and left foot.
You will remain in the plank position for a full two minutes without breaking. Perform as many repetitions in a succession without stopping the movement as you are able to. Keep a record of how many minutes you do each week so that you can assess your level of improvement.
4. The Abdominal Rollout
Don’t have an ab roller? You can get one here. In every other case, you have the option of using a barbell instead.
This workout should leave you feeling “a nice ache.” People who have issues with their lower back or who have herniated discs should not do this activity.
- Put the abdominal roller on the ground, and while holding it with both hands, turn your palms so that they are facing away from you. Get down on your knees on the floor.
- Roll the abdominal roller out slowly while simultaneously extending your body forward. Try to go down as far as you can without letting any part of your body touch the floor. Be sure to maintain your core firm so that there is no movement in your back. During this part of the dance, be sure to take a deep breath in.
- After pausing for a while at the extended posture, focus your core muscles and exhale as you begin to draw yourself back to the starting position. Contract your abs here to prevent any strain from being placed on your lower back.
5. Oblique Crunch.
This variation of the bicycle crunch is a little more complex than the standard version. You just need a chest press bench or a stationary bench that is immovable in order to complete this exercise.
Your internal and external obliques will be worked really hard by this maneuver. Obliques are the diagonal fibers that radiate out from your pelvis to your ribs, and they are part of your abdominal muscles.
- Place yourself on your right side on the bench, and stretch your upper body over the edge of the seat. First, pull your top leg back and hook your toes below the bench, and then move your bottom leg forward and hook your heel underneath the bench.
- You should try to get your torso around 30 degrees lower than it was when you were sitting on the bench. Raise your left hand so that the palm is cupping your head and lay your right hand on your obliques while holding your chest. This will allow you to feel the obliques contracting.
- While maintaining stability with your legs, crunch your left elbow up and to the side, bringing it as high as you can into your left hip. Reduce your height in a measured manner until you reach the starting position directly below the bench. After you have completed 15 repetitions on the right side, move to the left.
If you find that doing this motion is initially too challenging for you, try sliding your hips back so that a smaller portion of your body is dangling off the bench.
We hope that at least one of these five exercises for defining your abdominal muscles is new to you. You should really push yourself and give yourself new challenges with these new motions, but you should also make sure to always activate your core.