10 abs workout for men
Apart from following a diet, one has to exercise according to the diet. The mistakes a man can make when training for abs is following the same old exercises everyday like crunches, planks, sit-ups. But these are not the only exercises you need to sharpen your midsection. Here are some abs workout for men to get a ripped stomach.
AB wheel rollout
Kneel on the floor with your knees touching the ground. Hold an ab wheel in front of you by its handles. The wheel should be under your shoulder length. Clamp your abdominals and roll the wheel forward until your belly is stretched. Pull the wheel back. Remember; don’t displace your knees from the ground and keep your posture intact.
Hanging leg raise
Hang from a pull-up bar with your palms facing forwards or towards each other. Contract your abdominals and raise your legs to meet the bar, or you can just raise your knees towards your chest. Do it fast and repeatedly up to 10 reps.
Place yourself on a back extension bench so your legs are locked in place and the pad is under your hips. Move your upper body forward as far as you can with a straight back. Then extend your hips until your upper body is straight.
Seated Bicycle crunch
Lie on a floor such that your head faces the ceiling. Twine your fingers and place it behind your head. Lift your torso up off the floor and twist to your right side. Raise your right knee up to meet your left elbow. Repeat this motion with the other side. You should look like you are pedalling a bicycle. Do it slowly with breathes in and out.
Place the end of a barbell into a corner. Hold the opposite side with both hands at arm’s length. Lowering the barbell to the hip level, swing it to one side. Roll your body back to the starting position when you feel your belly is about to lose tension.
Get yourself into pushup position and place your forearms flat on the floor as the normal plank position. Move your arms slightly forward, so the bend in your elbows is obtuse. Contract your abdominals and lock your knees. Now try to pull your elbows towards your knees. Hold this position for a while. It is one of the effective abs workout for men if they want faster results.
Sit on the floor with knees bent to a right angle position. Extend your arms in front of you and lean back a bit so that your upper body is 45 degrees to the floor. Rotate your body as fast as you can to the right and then to the left.
Hold a cable with both hands out in front of you at just under your shoulder height. Keeping your arms fixed and straight and your abs contracted. Rotate your upper body to the right and then back to the centre, then to the left and back to the centre. Complete 15 reps.
Lie on the floor with your head facing the ceiling. Place your arms and legs diagonally out so that your body forms an X. Bring your left hand towards your right foot and then your right hand towards your left foot. Keep your arms and legs straight and lift your shoulders, neck and head off the ground.
Swiss ball rollout
Kneel on the ground and place your hands on the Swiss ball. Keeping your back straight and abdominals contracted roll the ball as far away from as you can, then slowly roll back to the starting position.