Raise your hand if you too dream of having rock-solid six-pack abs that you can flaunt on the beach. You’ll be pleased to know that you’re not alone since most men want to have toned abs because they are the ultimate symbol of peak fitness. However, you need to take care of your diet and adopt a regular workout routine to achieve your dream body. But most people get intimidated by the thought of working out since they think that building six-pack abs require expensive gym memberships and fancy equipment. So we have rounded up the most effective ab exercises of all time that can be performed anywhere at any time to ensure optimal fitness from home.
The dead bug is one of the easiest ways to build your abs. All you need is an exercise mat or a large towel. Start by laying down on your back. Next, you need to move your arms right above your shoulders and lift your knees at a 90-degree angle. Now you have to push one arm back towards the floor and straighten out the diagonal knee at the same time. Push back the left arm, straighten out the right knee, then alternate with the right arm and left knee. Fifteen reps of this exercise is a great way to start. You should also remember to keep your foot straight out in the air when you straighten it out because your feet should not touch the floor during this exercise. This exercise is ideal for contracting and relaxing your abdominal muscles and coordination.
The dumbbell side bend is one of the most effective ab exercises because it is so highly effective. All you need is a medium-weight dumbbell, and you’re good to go. It would be best if you stood on the floor while keeping both your feet wide apart at shoulder length. Then hold the dumbbell in one hand with your palm in the direction of your torso. Your back should be straight, and then you need to bend to one side as much as you can. You should remember that your waist should bend, and you shouldn’t bend your arm during this workout. You will bend at the waist and then come back up. Repeat this exercise for 15 reps. A suggestion for this workout would be to be mindful of the weights you use. It would help if you always used medium weights to get the best results. Furthermore, your pace is also of utmost importance during this workout, and you should maintain a slow and steady pace.
If anyone wants to stop time, then they should do a plank hold. A regular plank requires you to go lay down on your stomach, then lift your feet on your toes and place your elbows under your shoulders on the floor. This position will lift your body up from the ground, and you maintain this pose is called a plank hold. However, a hardstyle plank is different from a regular plank which is why it’s one of the most effective ab exercises. You will align your body in the same way as you do in a regular plank, but then you will allow it to come back on the ground after every ten to twenty seconds. This is where your elbows will lie flat on the mat, and your knees will touch the ground. You will then proceed by forming the same pose once again. Research shows that the hardstyle plank is extremely effective for your entire body. Holding your body above the ground under the constant pull of gravity helps to strengthen your muscles. Furthermore, you should clench your entire body during this exercise. It would be best if you clenched your abs and glutes to get more definition.
The hollow extension-to-cannonball is a one of the most effective ab exercises and super easy-to-do which makes it a must add to your ab routine. This exercise does not require any equipment. You will start by laying down on your back, then lift your upper torso up and wrap your arms around your knees as if you’re hugging them till you form a cannonball shape like you are jumping in a pool. Once you’re done hugging your knees, you will straighten out your back and legs and lay back on the ground once again, but your arms will be all stretched out as well. You should perform 15 reps of this workout in each set. You should stretch out your body as much as you can in the hollow stage, and then you can recover in the cannonball phase.
This exercise requires one barbell. The interesting part about this exercise is that you don’t need any weights in your barbell you just need the rod. You will start by standing with your feet should width apart, and then you lift the barbell placing it on the back of your shoulders. Next, go in a squat position that requires you to bend your knees and squat back down. While the regular squats target your legs and lower back, this workout is directed towards activating your torso and building your abs. 20 reps in each set would be enough for this exercise. The best way to perform this exercise is to imagine the weight of the barbell being on your abdomen.
Every man dreams of having well-built six-pack abs. But these abs only come from the the most effective ab exercises, hard work, and dedication. We have narrowed down some of the best for you to add to your regular workout. Following a few of these ab exercises will get you to your ultimate goal of well-toned abs.
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