Abs not only look great and appeal to everyone, but also help in strengthening your core, relieving you of back pain, while also helping in maintaining a great posture for your body. This certainly attests the fact that you must concentrate on building and strengthening your abs as much as any other muscle group in your body. It gives your body much more agility and the opportunity to dominate any sport. It also promotes better balance and core. Not only this, it also gives your body a toned structure along with a sexy appeal. But, how do you get to those perfect abs and not just a flat stomach? All that you need to do is it follow this abs workout routine and you’ll be all set to woo yourself and others around you! So, let’s get started on the best 16 abs exercise that you can do.
Abs Workout For Men – Get Those Perfect Six Pack Abs
Barbell Floor Wiper
This is an essential exercise for your abs, that not only burns fat in your belly but also build core strength.
a. With your back flat on the ground, lie down flat. Your arms should extend upward, holding the barbell right above your chest.
b. Now, you must keep your arms straight, while lifting your legs in an L-shape.
c. Lower down your legs on each side one at a time and then move back up, without touching the ground.
Medicine Ball Slam
For this abs exercise, you would need a ball. This workout routine not only helps in building six pack abs, but also strengthens and builds your shoulders.
a. Lift the medicine ball directly over your head, while extending your arms and standing up with your knees slightly bent.
b. Now, use your core muscles and rise up steadily on the balls of your feet. Throw the ball toward the ground, while bending forward at your waist.
c. Catch the ball and repeat at least 20 times.
Ab Wheel Rollout
This abs exercise once again works toward reducing belly fat while building core muscles of the abs. If you maintain the right form and perform the abs exercise, this one is a great workout routine to get the right body structure.
a. Holding an ab wheel in your hands, beneath your shoulder, lie down facing downward toward the ground.
b. Now, tighten your abs and stretch your arms forward, moving the wheel away from your head.
c. Continue extending until you feel that you’re about to lose the core or are moving out of the right form.
d. Roll yourself backward once again. Repeat reps until you can feel your hips becoming saggy or you are losing grip.
Arms High Partial Sit-up
Adding this exercise to your abs workout routine will help you lose fat, while building the core of your abdomen and thus shaping your abs.
a. With your knees bent at 90-degree, lie down on the ground on your back.
b. Extend your arms thoroughly, your fingers pointing upward.
c. Sit up halfway and then move back toward the ground.
d. Repeat this abs workout 20 times.
Slow Hanging Leg Raises
This abs exercise targets your hip muscles, external obliques and rectus abdominis.
a. Clutch a bar with your hands, hanging over it.
b. Inhale as you tighten your abdominal muscles, while maintaining a straight back.
c. Lift your legs upward while bending your knees.
d. You should not go any higher than your waist. Now, exhale as you lower your legs steadily.
e. Repeat this 10 times.
Hardstyle Plank is a staple abs workout or abs exercise that works on not just your abs, but also your glutes, quads, core, back, and fist.
a. Assume a modified push up position, while keeping your elbows aligned underneath your shoulders. Your weight should be resting on your forearms.
b. Tense your abdomen while holding the position.
c. Maintain the same position for as long as you can, at least for 30 seconds.
This is an extension of a yoga position, that involves keeping your core engaged. Keeping your muscles tightened up will help you tone your abdomen.
a. Start in a table top position, with your knees and wrists touching the floor. Your hips should come over your knees while your shoulders should be aligned over your wrists.
b. Engage your core and lift your left arm and right leg simultaneously.
c. At the extension’s highest point, keep your foot and arm aligned with your torso.
d. Slightly bring your limbs back to the original position. Repeat with the opposite limbs.
e. Repeat this abs exercise 10 times on each side.
This abs exercise puts pressure on your abdomen, and involves stretching it extensively. This helps you flatten your stomach and building your abs.
a. With your shoulders over a barbell bar, kneel on the floor behind it.
b. Brace your abs, engage your core, and move forward, rolling the barbell outward.
c. Continue till you feel that your hips would sag.
Dip/Leg Raise Combo
This abs workout for men is a blessing in disguise.
It involves a lot of stretching, and strengthening, that leads to a stronger and toned abdomen giving rise to six pack abs.
a. At a dip station, suspend yourself over the parallel bars.
b. Now, move you legs parallel to the ground, while bending your knees and raising them forward.
c. Repeat 15 times.
Abs Workout – Leg Raise
Leg raise is a standard form of abs workout that helps you build your core and get those perfect abs.
a. Hold onto the legs of a bench or a heavy chair and lie down on the floor.
b. Straighten your legs and raise them upward until they are vertical.
c. Now, bring them back steadily toward the ground, without touching the floor. This helps create and maintain tension in the abs.
d. Without touching the ground, repeat the same abs exercise 20 times.
Medicine Ball Mountain Climber
This is the perfect abs workout routine for strengthening not just your abdomen, but also your glutes, thighs and upper body.
a. Get into a pushup position, while holding the med ball with both your hands.
b. Move one knee toward your chest, and then quickly drive it back, while moving the opposite knee.
c. Repeat 20 times on each side.
Just like the classic plank, this exercise also builds in pressure on your abdomen, strengthening and toning it.
a. Lie down on your right side, with your right arm resting on the floor for support.
b. Raise your hips up and brace your abs. Your weight must be on your right forearm and the edge of your right foot.
c. Hold the position with your abs engaged for at least 30 seconds.
d. Repeat 5 times on each side.
Dumbbell Side Bend
The Dumbbell Side Bend will target external obliques, defining your outer abs even better.
a. Hold a dumbbell in each of your hands and stand with feet apart. Your palm should be inward, facing your torso.
b. Engage your core, keep your back straight, and slowly bend at your waist, to one side as far as possible.
c. Tensing your abs, hold at the bottom.
d. Return to the starting position. Repeat 15-20 times.
This is again a great abs workout routine that can greatly impact your abs.
a. Lie down on the floor with your arms extended behind your head and your feet off the ground.
b. Pull your knees toward your chest.
c. Now, lift your back off the floor, and your arms over your head in a crunch position.
d. Return to the original position. Repeat the same abs exercise 20 times.
Superman With A Twist
This exercise targets your abs, while also relieving back pain.
a. Lie down on your stomach and place your hands on your head.
b. Now, with your torso raised, twist your chest from one side to the other.
c. Repeat this 20 times on each side.
This is a perfect abs workout routine that strengthens your core and builds sexy abs.
a. Lie down on your back, with your arms extended over your head on the floor. Your legs should lie straight.
b. Now, steadily, lift your arms, head, legs and shoulders off the floor.
c. Repeat this abs exercise 20 times.
Diet for Abs That You Should Follow
If you really want those perfect six pack abs, you would have to reduce your overall body fat, while toning the muscles around your abdomen. Food items that boost metabolism, enhance fat burning, and keep you full and free from cravings, are essential. Meanwhile, there are other food items that must be avoided to get the sculpted abs. Read on to find out what diet you should follow to get six pack abs.
What You Should Be Eating!
Whole Foods are essential. Fruits, vegetables, whole grains, healthy fats and high protein items is what your body requires. These food items are low in calories, while being rich in micronutrients and antioxidants. These also supply your body with high fiber, protein and healthy fats, improving your body composition.
- Fruits and Vegetables – Fruits and veggies are filled with vitamins, minerals, fiber, and antioxidants while contributing very less calories. Thus, it is important to increase the intake of fruits and vegetables.
- Whole Grains – Whole grains like oats, barley, and quinoa add on the right nutrition to your diet. Being very rich in fiber, whole grains enhance weight loss, digestion and control blood sugar levels. They are a great source of vitamins and many more nutrients.
- Nuts and Seeds – Incredibly beneficial for getting abs, nuts and seeds act as a perfectly balanced source of nutrition including fiber, protein and healthy fats. You can have a balance of pistachios, almonds, walnuts, chia seeds, flax seeds, pumpkin, and hemp.
- Fatty Fish – Fatty fish like salmon, tuna, and sardines are full of omega 3 fatty acids that can help you reduce your belly fat tremendously.
- Legumes – Legumes include lentils, beans, peanuts and peas which act as a great source of protein, vitamins, fiber, iron, copper, magnesium, and zinc. Legumes lead to a better body composition and reduced fat.
Food Items That You Should Avoid!
Here is a list of items that you should avoid, since these can hamper your waistline and also your overall health.
- Sugar Sweetened Drinks
- Fried Foods
- Artificial Sugar
- Refined Grains
You Are Ready For Those Sexy Abs!
If you want the perfect six pack abs, a right balance between your diet and abs workout is a must. The key is to reduce body fat and tone your abdominal muscles. So, get started with the workout and flaunt your abs!
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