Are your abs workouts about getting slim? Squat and bench press? Got pull-ups and bottoms? There are a million different abs workouts for men and each one guarantees you’ll get a diamond belly, but do you know which process is right for you?
Whether you’re stepping into the world of fitness for the first time or a certified gym regular, abs workouts and exercises have long been a controversial topic. Of course, the principles behind visible abs aren’t complicated, but in between cutting carbs and hitting the gym, we often get a little lost. No matter how hard you push yourself, how big your biceps, how much weight you lift, your overall physique will always be judged by how visible your abs are.
But can these abdominal exercises really help?
What is the Abdominal Muscles?
Simply put, your stomach is one of the most important muscles in your body. Located in the middle, this muscle group holds the organs in place, regulates intra-abdominal pressure, and also allows movement and supports the body.
Although people generally see the abdominal muscles as core muscles, it is not exactly like that. Core refers to all the muscles that provide functional strength and balance in the abdominal muscles. Abdominal muscles, on the other hand, generally refer to the anterior muscles that form the outer part. Among them are:
- Rectus abdominis: A pair of vertical muscles located on either side of the anterior wall of the abdomen.
- Internal obliques: Wide and thin muscle fibers located near the abdomen.
- External obliques: They are located on both sides and not only assist in rotation, but also have some basic functions. These muscles help to pull the chest and put pressure on the abdominal cavity.
- Transversus abdominis: It is the deepest muscle layer. Its main role is to stabilize the trunk and maintain internal abdominal pressure.
How to Build Visible Abdominal Muscles
Obtaining visible abs is no easy task. It takes a lot of time and requires more determination than any other muscle group. One of the biggest misconceptions is that everything depends on abdominal exercises. Because nutrition is also important and you cannot make these muscles visible from the outside unless the fat ratio in your body is low enough.
According to general acceptance, you need to have a very low fat ratio for visible abdominal muscles. For most men, when body fat drops below 10%, abs begin to show, but your fat distribution also plays a role. Some men have waist fat, which does not show their abdominal muscles even at 10% fat percentage. In some, the fat is in the legs and arms and may show the abdominal muscles at higher rates. Regardless of your physical limits, it won’t matter if you’re lean without developing your midsection. Having a low body fat ratio brings out the underlying muscle, so it’s important to focus on building some muscle before you lose weight.
Why Should You Do Abdominal Exercises?
In addition to giving you great confidence at the beach in the summer, abdominal exercises also have many health benefits. If you know that the abdominal muscles are essential for movement and turning the body, you can create better abdominal exercises to increase your inner strength and abilities.
It’s important for everyone to develop their abs. Core muscles and leg muscles are the most important muscles in the body. They help us move well, protect our essential organs, and are the foundation from which all our muscles originate.
How Often Should Abdominal Exercises Be Done?
You may like to do a few sit-ups to complement your abs, but this addition probably isn’t serving you well enough. Unlike most muscle groups, abs are already healing and adapting. Unless you’re adding serious resistance to your abs, you need to focus on abs every day, and that makes the most sense.
Abdominal muscles are designed to work hard and often require a lot of repetitions because of their high resistance. A strong core is essential for a strong body, good posture, less risk of injury and good balance. So it wouldn’t be too much to work the abs at the beginning of every workout or at least work out every other day.
Adding abdominal exercises to every gym workout may seem a bit much, but you need a consistent and committed approach to abdominal training to get long-term results.
Best Abdominal Exercises for Men
Once you’ve got an idea of how often to do abdominal exercises and why they’re important, it’s necessary to dive a little further into the process. Below are the best possible abdominal exercises.
Slow Suspended Leg Lift
This exercise targets the rectus abdominis, glutes, and external obliques. It is a good start to abdominal exercises and isolation techniques. To do it effectively, proceed as follows:
- Stand under the bar, reach up and hold with both hands.
- Activate your abdominal muscles by breathing in while keeping your back straight.
- Lift your legs by bending them at the knee. Lift higher than your waist.
- Exhale as you lower your legs in a controlled manner and return to the starting position. Remember to keep the core muscles contracted.
Do 3 sets of 8-10 reps.
It is one of the most basic abdominal exercises, but also one of the best exercises for men. When you work the Core and tighten your whole body, you get a huge impact. It not only targets the abs but also supports the quads, hips, core, lower back and forearms. To do it right, follow these steps:
- Keep your elbows under your shoulders, like a different push-up position, with your weight on your forearms, not your palms.
- Stretch your abs and stay in position while keeping your forearms parallel to each other.
Do 3 sets of 30 seconds.
In this complex movement, which is an extension of a yoga posture, you need to move both sides of your body at the same time. For this exercise, your focus should be strong and core muscle, while keeping a slight bend in the elbows. Do not take the risk of overstretching. To do it correctly, follow the instructions below:
- Start in a desktop position with your shoulders at ankle level and hips at knee level.
- Using your core muscles, raise your right arm and left leg at the same time.
- Extend your feet as if throwing them backwards, while keeping your palm facing your body.
- Pause for a moment in the highest position of the stretch and keep your arms and legs at the same height as your torso.
- Slowly return both limbs to the starting position.
- Continue with the opposite arm and leg.
Do 5 sets of 5 reps.
Shallow Ball Reach
It’s a bit of a tough move and one of the best abs workouts for men. The key to this exercise is to get contractions at both ends. Your neck and legs should be off the ground throughout the entire set, so you should not relax. Follow the instructions below:
- Get into a ball reach position, bringing your knees towards your chest.
- Extend your arms and legs into a superficial stance, pressing your lower back to the floor.
- Hold for five seconds before rolling again. Feet and neck should stay up.
Do 5 sets of 5 repetitions.
You may have wondered what some of them do in the gym and what they think, but this move is among the best abs exercises for men. In this movement, you must resist the urge to turn your body.Being in control of your movements is important to make it a good abdominal exercise. Here are the instructions:
- Suspend by squeezing lats and shoulders.
- Squeeze your front core muscles and pull your feet towards the bar.
- Keeping lateral control, pull your legs apart, keeping them together.
- Do not turn at the hips or lower your legs.
Do 3 sets of 10 repetitions.
Foot Up Side Plank
You may have done the usual plank for the front abs, but now it’s time to focus on the obliques. You can develop long, slender muscles with the side plank in the air. These muscles are often lagging behind because they are underutilized. Here are the instructions:
- Take a side plank position by placing your right forearm on the ground, balance by keeping your right foot on the ground.
- Engage your core by tightening your abdominal muscles.
- Lift your left arm and left foot off the ground.
- Stay in this position.
- Switch sides and continue.
Do 3 sets of 30 seconds on each side.
Dumbbell Side Bend
It is one of the few abdominal exercises that requires equipment. It works the external obliques and sculpts the external abdominals. Here are the instructions:
- Stand with your feet shoulder-width apart, hold a dumbbell in your right hand, palms facing your torso.
- Engage the core muscles while keeping your back straight and bend only from the waist to the side as much as possible.
- Stay in the lower position by tensing the abdominal muscles.
- Return to the starting position.
Do 15-20 reps per set.
Barbell Back Squat
This combined movement involves more than just the core and legs. If you want to build abs, you need to add it to your workouts. Here are the instructions:
- Take a squat stance with your feet shoulder-width apart.
- Take the barbell and take it evenly over your shoulders.
- Lower the hip with a slight bend at the knee as if sitting on a chair.
- Hold in the lower position.
- Power through the heels and return to the starting position.
Do 3 sets of 12 repetitions.
This exercise may make you feel like an idiot, but it works. You have to have a ball and have some patience. It will show how important the abdominal muscles are for balance. To do it correctly, follow the instructions:
- Get into a kneeling position with your forearms on the ball.
- Extend the legs into an almost plank position on the ball.
- Slowly rotate your arms clockwise for 10 revolutions without getting up from the ball.
- Repeat the movement with 10 counterclockwise rotations.
Do 3 sets of 10 turns in each direction.
This complex move is one of the best abdominal exercises for men. It offers the opportunity to work the core and upper body at the same time. If you want to build one of the best abs workouts, don’t pass this one up. Here are the instructions:
- Hold a ball above your head while facing the wall.
- Lift head and shoulders off the ground, tightening the abdomen as you do so. Lift the ball above your head and hit the wall.
- Take the ball and raise it above your head again.
- Keep your arms open and slowly return to the starting position.
Do 3 sets of 10 repetitions.
Rope hitting, another full-body exercise, works the core muscles and has other benefits as well. For this exercise, we shook the ropes at the same time, but you can also swing them in turns. Here are the instructions:
- Stand in front of the ropes.
- Take it in your hands and there should be only a slight wobble.
- Bend your knees slightly and keep your back straight.
- Using only your arms, lift both ropes up to eye level, then hit the ground as hard as you can.
Do as many reps as possible in 1 minute.
Common Mistakes Made in Abdominal Exercises
The general idea to get visible abs is pretty simple, but sometimes there are things that get confusing. Below are some common mistakes people make to get baklava.
- Assuming it will: Unfortunately, not everyone has split abs. Of course, if your body fat is low enough, your anterior core muscles will be visible, but this is not healthy for some men. For many people, nutrition and also genetics are important.
- Not eating right: You must have a fairly clean diet and low enough body fat to complete the workout. This can be very difficult for some people.
- Focusing on aesthetics: It is very easy to get carried away to look good, but the obsession with appearance should not cause bad things or spoil your physical and mental health. Focus on the functional benefits of a strong core area and don’t just focus on aesthetics.