Guys keep sweating through hundreds of boring, awkward crunches on the dirty gym floor only to get no progress.
So, firstly let us admit a harsh truth:-
No men are equal. Though some dudes seem to get their abs without a single situp, most guys spend months and even years before they can carve out a six-pack.
Anyhow, wherever you belong on that range, effectively exercising the body comes down to the three planes of motion: frontal, sagittal, and transfer.
Managing all three with different abs exercises increases your workout intensity and maximizes your progress toward sculpted abs.
And it can even lead to greater fat loss.
So, read this article and find out 30Best abs exercises, specially designed for men
Prepared to get ripped? Be assured, these 30 best abs exercises are the only guide you’ll ever need.
1 out of 30
Barbell Rollout
Load the bar with plates and squat on the ground behind it and your shoulders should be over the bar.
Brace your abs while rolling the bar forward. Try to reach in front of you until your hips are about to sag. And then roll yourself back.
2 out of 30
Arms-High Partial Situp
Lie on your back, with your knees bent 90°, and raise your arms straight, keep them pointing upward throughout the exercise.
Then, sit up halfway, and after that return to the floor.
3 out of 30
Abs Wheel Rollout
Kneel on the floor, holding an abs wheel beneath your shoulders.
Brace abs, and roll the wheel ahead until you are about to lose tension in your core and your hips might sag. And then roll back to start.
Do as many as you can to perfect form, and end it when you think you might break form.
4 out of 30
Barbell Russian Twist
Grasp the bar near the very end, with both hands. Stand with your feet positioned shoulder-width.
Swing the bar to left, while pivoting your feet as needed, and then swing right.
5 out of 30
Swiss Ball Crunch
As in pictures, lie back on the ball with feet shoulder-width apart on the floor. And your lower back should be supported by the ball.
Keep hands behind your ears and tuck in your chin. Curl your body up off the ball until you’re sitting up.
6 out of 30
Dip/Leg Raise Combo
Suspend yourself over the parallel bars at a dip station. Bend your knees slightly and raise your legs in front of you until they’re parallel to the floor.
7 out of 30
Flutter Kick
Lie on back with legs straight and extend your arms by your sides.
Lift your feet above the ground, about 6″, and rapidly kick them up and down in a quick, scissor-like motion.
8 out of 30
Front Squat
In this abs exercise Set a barbell on a power-rack or shelf, nearly at shoulder-height.
Grasp the bar, while keeping hands at shoulder-width, and raise elbows until the upper arms are parallel to the floor.
Take the bar from the rack and let it rest on your fingertips, for as long as your elbows can stay up and you are able to balance the bar.
Step back and keep feet at shoulder-width with your toes turned out slightly.
Squat as low as possible without losing the arch in the lower back.
9 out of 30
Horizontal Cable Woodchop
As in pictures, for this abs exercise set a flexible rope pulley to shoulder-level, or just attach a band to a sturdy object, and grasp it’s handle with both hands.
Stand with your feet apart, and your arms extended, be far enough away from the machine so there is tension on the cable.
Jerk away from the machine as if chopping a tree. Do keep your feet stationary.
10 out of 30
Legs Raise
Lie on the floor, holding onto a bench, or onto the legs of a heavy chair for support.
Keep legs upright and raise them up until vertical. Lower them down, but stop just short of the floor to keep tension on your abs.
11 out of 30
Medicine Ball Russian Twist
Sit on the floor, maintain the top position of a situp. Holding a medicine ball with both hands, extend your arms in front of you.
Twist your body to one side and then twist back.
12 out of 30
Medicine Ball Mountain Climber
Hold the ball with both hands and get into a pushup position on the floor.
Drive one knee up to your chest, and then quickly drive it back while you raise the other knee.
13 out of 30
Pike to Superman
Get into the pushup position with toes on the ball, as in the picture.
Bend hips and roll the ball toward you as your torso becomes vertical.
Rollback to straight and extend your spine, then roll the ball up your legs.
In this abs exercise, your body should form a straight line with your arms extended overhead but your hands still on the floor.
Like Superman flying downward. Pull up to return to the pushup position and begin the next rep.
14 out OF 30
Plank
Get into a pushup position.
Bend elbows to lower your forearms on the floor. Hold the position while bracing your abs.
15 out of 30
Pullup to Knee Raise
Hang from a pullup bar with hands at shoulder-width, as in the picture, and your palms facing away from you.
Pull up until your chin gets over the bar, and then raise knees to your chest.
16 out of 30
Pushup Rocket
Like in the picture, get into a pushup position with your feet in the cradles of a suspension trainer.
Balance yourself to perform explosive pushups so that your hands leave the floor and you can clap in midair.
17 out of 30
Resisted Reverse Crunch
Lie on your back, and wrap a band around the arches of your feet. Cross the ends of the band to make an X, and grasp them with opposite hands.
Tilt your hips and knees so that knees are near the chest, and then push your torso off the floor.
Extend your legs and raise your arms overhead, to keep your shoulder blades off the floor.
18 out of 30
Roll Out
Rest forearms on a Swiss ball and extend your legs.
Brace abs and roll the ball forward while extending arms and hips. When about to lose tension in your abs, roll yourself back.
19 out of 30
Medicinal Ball Seated Knee Tuck
Sit on a bench, like shown in the picture, and squeeze a medicine ball between your feet.
Extend your legs out and extend your torso so that your body forms a straight line.
For support hold on to the bench. Push your torso forward, and bring knees to your chest.
20 out of 30
Side-Plank
Lie on your left side and rest your left forearm on the floor for support.
Raise hips up, forming a straight line and brace your abs, your burden should be on the left forearm and the edge of the left foot.
21 out of 30
Sprinter
Place one of your feet in the foot cradles of the suspension trainer, as you can see the picture.
Get into a pushup position with both hands on the floor.
Drive one knee to chest while keeping the other leg remains extended.
Now drive the opposite leg to your chest while you extend the other back. Continue it like you’re running in place.
22 out of 30
Situp and Throw
Hold a ball using both of your hands in front of your chest. Sit down on the floor.
Keep your feet against something sturdy for support, and lie back on the floor staying a few feet away from a brick or concrete wall.
Sit up to throw the ball into the wall, and then catch it as it rebounds. Or, you can have a partner, throw the ball to him and let him throw it back.
Star Plank
Get into a pushup position.
Keep your arms and feet apart as wide as possible, making a star shape.
Hold this position with your torso straight and your abs braced for 30 seconds.
24 out of 30
Straight Leg Barbell Situp
Lie on the floor holding an empty, or lightly loaded, bar over your chest.
Your feet should be extended in front of you. Execute a situp, and raise your torso until it’s vertical.
Maintain the bar over your head, so that it drifts back to an overhead press position at the top of the situp.
25 out of 30
Suitcase Deadlift
Load the barbell and stand to its left with your feet hip-width apart.
Tilt your hips back and lower your body to grasp the barbell in its center with your right hand.
Brace your body and, keep your lower back in its natural arch.
Push your heels to stand up and lock out your hips, as in the picture.
Clasp the bar hard to keep it from lurching. Keep your spine straight during the entire set—do not bend toward the barbell.
26 out of 30
Swiss Ball Plank Circle
Place a Swiss ball on the floor, and get into the pushup position with your hands on it.
Now lower your forearms to rest on the ball, keeping your entire body in a straight line with your abs braced.
Using your elbows, roll the ball in a circular motion, clockwise and then anti-clockwise, as stirring a pot.
27 out of 30
Swiss Ball V-Up and Pass
Lie with back on the floor and hold the ball between your ankles, as in the culture.
Lengthen arms behind your head. Sit up and keep raising your legs simultaneously and then pass the ball from your legs to your hands.
Lie down again and repeat, passing the ball from your hands to your legs.
28 out of 30
Medicine Ball V-Up
Lie with your back on the floor holding the ball and both hands behind your head. Stretch out your legs.
Push your abs and sit up. Raise your legs and reach for your toes with the ball. Your body should be forming a V shape.
29 out of 30
Weighted Situp
Lie down on the floor with a weight plate at your chest. Bend your knees at 90° with feet on the floor. Bend your chin to your chest, and sit up.
30 out of 30
Half-Kneeling Chop
Get into a lunge position with your left leg forward, as in pictures, and reach up over the left shoulder to grip the band.
Pull it sideways down across your torso to the outside of your lifted hip.
