There are lots of reasons to build a core of steel, from the strength you’ll be able to hit every workout with to the confidence that comes on a trip to the beach. However, we can sometimes overlook the fact that getting the best washboard abs goes beyond just the odd workout and a consistently healthy diet.
You might be hitting the gym every day, but you’ll most likely fail to see your desired results if you’ve got the wrong workout plan. Additionally, diet is a crucial factor (1) determining how long you will be training in the gym before you start to see some serious results.
It sounds easy. Just decrease your body fat while working on your core. But while it’s straightforward on paper, knowing the right cardiovascular exercise program for you so you can drop that body fat percentage without losing muscle mass (2) is a fine art you’d have to work on to get right.
Before we dive into these abdominal exercises (3), it’s important to emphasise that diet is one of the most important elements of getting visible abs. Carefully managing your calorie and fat intake is crucial, but once you’ve settled on a well-balanced diet, you’re ready to tackle these ab workouts. From hanging knee-ups to the reverse crunch, read on for the most effective ab workouts for men.
Jump To:
- Anatomy Of Your Ab Muscles
- Why Is Abs Training Important?
- Can Anyone Get A Six Pack?
- The Best Abs Workout & Exercises For Men
- 1. Ab Crunch (Sit-Ups)
- 2. Plank
- 3. Barbell Russian Twist
- 4. Leg Raise
- 5. Medicine Ball Russian Twist
- 6. Slow Hanging Leg Raises
- 7. Side Plank With Elevated Foot
- 8. Dumbbell Side Bend
- 9. Cable Trunk Rotations
- 10. Two-Point Bridge
- 11. Side Jackknife
- 12. Squat
- 13. Ab Wheel Rollout
- 14. Arms-High Partial Sit-Up
- 15. V Sit-Up
- How To Train Your Abs Faster
- Tips To Make Your Abs Workouts More Effective
- The Boss Hunting Fitness Reviewer — Jono Castano, Certificate IV in Fitness, Precision Nutrition Level 1
Anatomy Of Your Ab Muscles
Every time you hit the gym, it’s crucial to know which part of the body you are training and how best to train it.
There are five main muscles in this group: pyramidalis (found on each side of the linea alba), rectus abdominus, external obliques, internal obliques, and transversus abdominis (9).
Upper Abs
If you’ve tried an ab workout at home, you must have noticed that different exercises work on other parts of your abdominal muscles. After completing your reps, you may feel a burning sensation in the upper or lower abdominal muscles. Generally, upper abs exercises involve exercises that focus more on pulling your upper body.
Middle Abs
To get a six-pack, core exercises involve working on your middle abs. This part of your ab muscles is vital for flexing your spine.
Lower Abs
Working on your lower abs is more challenging for most people than the upper or middle abs. People who have a higher body fat percentage will take more time to see their lower abs form. Exercises to train your lower abs will also be discussed in this critique.
Why Is Abs Training Important?
Besides getting in great shape, training your abs more often will score multiple benefits for your muscles. Over time, this translates into improved physical performance. Before looking at these ab exercises, here are some benefits you stand to gain (4) by training your abs.
Improved Balance & Stability
An ab workout will strengthen your entire core, which will help enhance your body’s stability. Getting the right balance for abdominal training is especially important for athletes. (5)
Reduced Back Pain
Weak abs also force your back muscles to work harder, as they should be considered as the other half of your core muscles. Stronger abs can relieve the burden on your back muscles while at the same time protecting you from tension-related injuries. Anyone who’s carried a few extra kilograms around can attest to feeling more strain on their torso, but especially their back muscles. (6)
Lower Risk Of Injury
The stronger your core muscles are, the easier it is that you’ll be able to complete almost all other movements in the gym. Just as strong legs set up the foundation for larger compound lifts, so too does a strong core ensure you’re protecting your back from injury.
Not only will a strong core protect your back, but it will also safeguard other areas of your body involved in an exercise. Additionally, it will also ensure the exercise is targeting the correct muscle group.
Better Performance
For sports players, in particular, stronger abs are an absolute must. If you’re playing a sport such as football, basketball, tennis or soccer, you’ll be required to constantly produce force with your limbs, which means turning your body frequently while trying to maintain posture. With stronger abs your core will be stable, reducing the risk of injury (as above) but also enhancing your performance. (7)
Easier Breathing
With stronger abs comes stronger lats and intercostals, improving the overall efficiency of your breathing. Especially in challenging aerobic sports, strong core muscles will help you deliver as much oxygen as possible to your working muscles, improving your performance. While resting your breathing will also improve, according to a study published in the Journal of Strength and Conditioning Research. (8)
A Slimmer Waistline
Looking good, feeling confident, and fitting into your clothes are all benefits of a slimmer waistline, but your waist circumference has long been known as a marker of long-term health risks. If you want to live life without the added stress of lifestyle diseases such as diabetes, this is something to consider.
Can Anyone Get A Six Pack?
If your ultimate goal for training is to get visible abs, we’ve got good news — almost everyone can get some visible abs. Even if it’s only the top two or four abs, the right combination of exercise and diet will almost certainly see your body become lean enough for your abdominal muscles to become visible.
If you’re looking for a promise of a full six-pack, however, it’s important to remember that genetics play a large factor. For some, it’s extremely difficult to get six visible abdominals while staying strong and healthy, so make sure you manage your expectations.
The Best Abs Workout & Exercises For Men
1. Ab Crunch (Sit-Ups)
- Difficulty: Beginner
- Target muscles: Upper and middle abs
- Equipment needed: A foam mat
- Sets: 2-4
- Reps: 15-30
- Rest: 30 seconds
Benefits: Ab crunch, also called sit-ups, is a common type of ab workout that helps build and strengthen your core muscles. While it might seem like a simple workout, you can challenge yourself by using a plate weight or a dumbbell. Here’s how to do sit-ups the right way
How to do it:
- Find a comfortable spot and lie on your back. You can use your training mat here.
- Bend your knees, position your arms on your temple and raise your torso while keeping your core engaged.
- Consider using a plate weight or a dumbbell to challenge your ab muscles while performing the ab crunches.
- Ensure you keep your neck straight while raising your torso.
2. Plank
- Difficulty: Beginner
- Target muscles: Upper, middle, and lower abs
- Equipment needed: A foam mat
- Sets: 3
- Reps: 30-60 seconds
- Rest: 30 seconds
Benefits: The plank exercise is one of the best home ab workouts. When done correctly, this ab routine can benefit you tremendously and comes highly recommended because it works many of your core muscles in one hit. You will engage the upper, middle, and lower ab muscles during this exercise.
How to do it:
- Lie flat on the floor and assume a plank position by placing your forearms and elbows on the floor.
- Raise your body off the floor using your toes and aim to keep your back straight.
- Keep your neck straight by looking at the floor. Looking straight ahead might strain your neck.
- Hold the plank position for 1 minute. Relax. That’s 1 set.
3. Barbell Russian Twist
- Difficulty: Beginner
- Target muscles: Obliques and middle abs
- Equipment needed: Barbell and mount
- Sets: 3
- Reps: 8-10
- Rest: 30 seconds
Benefits: The barbell Russian twist is a great workout to strengthen your core as it doesn’t simply work your abdominals, but also your intercostal muscles around your ribs. Apart from working on the abs and intercostal, this exercise will work the thighs, hamstrings, shoulders, and obliques.
Put some weight on one end of a barbell and lock it. Use lighter weight when starting, to ensure you aren’t overloading your back muscles and you can properly engage your abs. Light weights can still be quite challenging if you do a higher number of repetitions.
How to do it:
- Lift the weight above your eye level and hold it with both hands.
- Keep your arms straight and gradually lower the barbell to your right hip.
- Lift the weight back to the starting position before lowering it to your left hip.
- Keep your core engaged as you move the weight from one side to another.
4. Leg Raise
- Difficulty: Beginner
- Target muscles: Upper, middle, and lower abs, quads
- Equipment needed: A foam mat
- Sets: 3
- Reps: 10-15
- Rest: 30 seconds
Benefits: Leg raises are a simple ab workout, but they can make a massive difference to your abs when performed well. Here’s how to do it.
How to do it:
- Lie on the floor or a mat.
- With your legs straight, raise them until vertical. Remember to keep both your left leg and right leg aligned at all times.
- Gently lower them back in position while keeping your core engaged. Don’t drop them to the floor – tighten your core as you return to the starting position before performing the next rep.
- If you find keeping your legs straight too challenging, bending your knees and raising them up towards your chest is an easier way to perform this exercise.
5. Medicine Ball Russian Twist
- Difficulty: Beginner
- Target muscles: Upper, middle abs, obliques
- Equipment needed: Medicine ball and foam mat
- Sets: 3
- Reps: 15-30
- Rest: 30 seconds
Benefits: The medicine ball Russian twist is another explosive version of the Russian twist that will give you a burning sensation while doing your ab exercises at home.
How to do it:
- Sit on the floor and assume a sit-up position.
- Hold a medicine ball right above your knee with both hands.
- Twist your body while moving the medicine ball to the left. Twist and move the ball to the right. That’s one rep.
6. Slow Hanging Leg Raises
- Difficulty: Beginner
- Target muscles: Upper, middle, and lower abs, quads
- Equipment needed: Overhead bar
- Sets: 3
- Reps: 8-10
- Rest: 30 seconds
Benefits: Slow-hanging leg raises will target your lower abs, external obliques, and hip flexors.
How to do it:
- Stand beneath a bar that is above your head. Reach out for the bar with both hands, giving you a hanging position.
- Keep your back straight, engage your core, and lift your legs by bending your knees to your waist height.
- Hold in place for about 2 seconds and lower the legs to the starting position.
7. Side Plank With Elevated Foot
- Difficulty: Intermediate
- Target muscles: Obliques
- Equipment needed: A bench
- Sets: 3
- Reps: 30-60 seconds per side
- Rest: 30 seconds
Benefits: After working on your abs using any of the above exercises, you should also focus on those obliques. Side planks with an elevated foot can ensure you target those thin muscles.
How to do it:
- Assume a side plank position and keep both feet together.
- Engage your core and raise the left foot and the left arm.
- Hold this position for 1 minute, or 30 seconds as a beginner. Ensure you don’t hatch your back while in place.
- Switch sides and repeat.
8. Dumbbell Side Bend
- Difficulty: Intermediate
- Target muscles: Obliques
- Equipment needed: Dumbbell
- Sets: 3
- Reps: 10-12 on each side
- Rest: 30 seconds
Benefits: You will require a dumbbell for this ab workout. This exercise works on those external obliques. Incorporating this exercise into your ab workout routine will help to provide a good definition of your outer ab sections.
How to do it:
- Stand tall with feet shoulder-width apart.
- Hold a dumbbell in your left hand with your palm facing inward.
- Keep your back straight and core engaged. Gradually bend toward your left foot as far as possible.
- Move to the starting position and perform 10 reps.
- Switch sides and hold the dumbbell using the right hand. Perform 10 reps.
- Increase the weight of the dumbbell for a tougher challenge.
9. Cable Trunk Rotations
- Difficulty: Intermediate
- Target muscles: Upper, middle abs, obliques
- Equipment needed: Cable machine
- Sets: 3
- Reps: 10-15 on each side
- Rest: 30 seconds
Benefits: Cable trunk rotations are a great exercise to work out your core stability, thanks to the dynamic nature of the movement and how simple it is to try next time you’re in the gym.
How to do it:
- Set up your cable machine at shoulder height.
- Stand with your legs shoulder-width apart in front of the cable machine, holding the tensioned cable handle with both arms out in front of you.
- From this position, rotate your torso and straight arms away from the cable machine approximately 90 degrees.
- Once at 90 degrees, return to the neutral position with arms straight out in front of you.
10. Two-Point Bridge
- Difficulty: Intermediate
- Target muscles: Upper, middle, and lower abs
- Equipment needed: A foam mat
- Sets: 3
- Reps: 10
- Rest: 30 seconds
Benefits: The two-point bridge will target your abs, arms, legs, back, shoulders, chest, and neck. It’s a great workout routine for the entire body.
How to do it:
- Assume a push-up position.
- Hold in position and lift your left arm and right leg off the floor simultaneously.
- Stay in this position for 10 seconds, then relax to your starting position. Count this as one rep.
- Switch sides and hold for another 10 seconds. That’s the second rep.
11. Side Jackknife
- Difficulty: Intermediate
- Target muscles: Obliques
- Equipment needed: A foam mat
- Sets: 3
- Reps: 2 for 15 seconds each
- Rest: 30 seconds
Benefits: You will have to work on those obliques more often to give your abs the perfect frame from the sides. The side jackknife exercise is a must-do at-home ab workout routine. Here’s how to effectively perform this exercise.
How to do it:
- Assume a side plank position with your right elbow on the floor for balance.
- Hold the left hand on your temple or behind your ear. Keep the elbow pointed toward your feet.
- Raise your feet slightly above the floor while ensuring that your torso is in position.
- Hold this position for 15 seconds to feel the contraction on the left side of your waist.
- Relax and switch sides. Do the same for the right side.
12. Squat
- Difficulty: Beginner
- Target muscles: Middle abs, quads, glutes
- Equipment needed: N/A
- Sets: 3
- Reps: 15-20
- Rest: 30 seconds
Benefits: Sure, you might question why this exercise is on this list. Most people ignore this exercise because they assume it only works on the lower body. However, it’s a compound exercise that can help strengthen your core. Both front and back squats can also give you an ideal posture.
Consider incorporating squats during leg workouts to keep things interesting. If you are following a strict 7-day six-pack program, work on your legs first. The last thing you need is to squat when you’re feeling weak.
How to do it:
- Strand straight with feet hip-width apart
- Tighten those stomach muscles
- Lower your back down, and keep it straight, as if you were going to sit on a chair. Keep those knees bent.
- Straight your legs to lift back up. Don’t let your knees buckle.
- Repeat movement
13. Ab Wheel Rollout
- Difficulty: Advanced
- Target muscles: Upper, middle, and lower abs, delts, triceps
- Equipment needed: Ab roller
- Sets: 3
- Reps: 8-10
- Rest: 30 seconds
Benefits: Ab wheel rollout is a great ab exercise as it’s effectively a more dynamic version of a plank that contracts and stretches your core muscles. Some studies indicate that this workout is even more effective than sit-ups, hanging leg raises, and reverse crunches. Here’s how to safely perform this exercise.
How to do it:
- Kneel on the floor with a mat placed on your knees. Hold an ab wheel in position right below your shoulders.
- Tighten your abs and roll the wheel until your head is almost between your arms.
- Slowly roll yourself back to your starting position. That’s one rep.
14. Arms-High Partial Sit-Up
- Difficulty: Beginner
- Target muscles: Upper abs
- Equipment needed: A foam mat
- Sets: 3
- Reps: 10-15
- Rest: 30 seconds
Benefits: The arms-high partial sit-up ab workout routine is good for newbies, especially if you don’t want to strain yourself. It’s a simple exercise that will work on your back, shoulders, arms, and abs.
How to do it:
- Assume a sit-up position.
- Start by raising your arms above your head as far as you can.
- Return to the starting position. That’s one rep.
15. V Sit-Up
- Difficulty: Advanced
- Target muscles: Upper, middle, and lower abs
- Equipment needed: A foam mat
- Sets: 3
- Reps: 10-15
- Rest: 30 seconds
Benefits: V sit-up is an explosive exercise that will work on your lower, middle, and upper abs. If you’re struggling with belly fat, consider incorporating this exercise into your home ab workouts.
How to do it:
- Lie on the floor facing up and extend your arms behind your head.
- Tighten your core and raise your feet slightly while at the same time raising your upper body.
- Extend your arms to touch your feet, creating a V-shape.
- It might be difficult to touch your feet at first, but this should be easy once you’re flexible enough.
How To Train Your Abs Faster
If you don’t have time to do full sets of different ab exercises while you’re at the gym, here are some circuits that focus on your core muscles and can be done quickly. It’s important not to rest between each of these exercises and perform them continuously for the full three minutes.
3-Minute Ab Routine To Train Your Abs Faster
- Leg raises — 30 seconds
- Planks — 30 seconds
- V sit-ups — 30 seconds
- Medicine ball Russian twists — 30 seconds
- Sit-ups — 30 seconds
- Relax and stretch
3 Minute Plank Shifts To Train Your Abs Faster
- Normal plank — 30 seconds
- Plank with an elevated right foot — 30 seconds
- Normal plank — 30 seconds
- Side plank — 30 seconds
- Plank with an elevated left foot — 30 seconds
Tips To Make Your Abs Workouts More Effective
Exercising the same muscles every day might not be the best way to get the most from your ab training routine. The following tips should ensure you get the most from the few minutes you exercise your ab muscles. (10)
1. Variation Is Key
Always try to perform different ab exercises to ensure your ab muscles don’t adapt to your routine. If you performed lower ab exercises during a specific day, try switching things up the next time you train. This will give you the best workout.
2. Increase Your Intensity
You’ve often heard that you should either “go hard or go home.” If you’re not seeing results after a few months, a new goal is to challenge your ab muscles beyond what they have been used to. Combining variation with intensity will give you desirable results within a short period.
3. Train Your Mind
Discipline is about being mentally strong and pushing yourself to do an extra rep or more. However, where it’s most important to have a strong will and focus is with your diet. Cheat meals are easy to enjoy, but will significantly slow down any progress you’re hoping to make. If you can strengthen your mind in one place, it would be to remain focused on your diet.
Citations
- What foods might help define a six-pack?, Medical News Today, 17 March 2021.
- The Role of Diet and Exercise for the Maintenance of Fat-Free Mass and Resting Metabolic Rate During Weight Loss, Sports Medicine, .
- Muscle activity in upper and lower rectus abdominus during abdominal exercises, Archives of Physical Medicine and Rehabilitation, 1 May 1996.
- Do Ab Exercises Help You Burn Belly Fat?, Healthline, 8 October 2019.
- Core stability: The centerpiece of any training program, Current Sports Medicine Reports – Springer, 24 March 2014.
- Efficacy of Core Stability in Non-Specific Chronic Low Back Pain, Journal of Functional Morphology and Kinesiology, 22 April 2021.
- Optimizing Performance by Improving Core Stability and Core Strength, Sports Medicine – Springer, 7 October 2012.
- The Effects of Deep Abdominal Muscle Strengthening Exercises on Respiratory Function and Lumbar Stability, Journal of Physical Therapy Science, 25 June 2013.
- Fibre types in human abdominal muscles, Acta Physiologica Scandinavica – Wiley Online Library, December 1979.
- Functional load abdominal training: part 1, The Journal of Bodywork and Movement Therapies, 1 July 1999.
The Boss Hunting Fitness Reviewer — Jono Castano, Certificate IV in Fitness, Precision Nutrition Level 1
Jono Castano is a Sydney-based celebrity personal trainer and certified nutrition coach who specialises in fitness, training, workouts and diet plans. He is the co-founder of the popular Acero fitness brand and fitness app and has become well-known for his extensive work with noted figures like Rebel Wilson, Jessica Mauboy, Lincoln Lewis, Joel Creasy, and The Veronicas.
Jono has built a large social media following with over 800,000 subscribers on Instagram. He has also been profiled by publications such as Men’s Health and has become one of the most recognisable fitness instructors in Australia.
- Location: Sydney, Australia
- Credentials: Certificate IV in Fitness, Precision Nutrition Level 1
- Expertise: Fitness, Training, Personal Training, Workouts, Diet Plan
Editor’s Note: The fitness content on Boss Hunting is informative in nature, but it should not be taken as medical or professional fitness advice. When starting a new training regimen and/or diet, consulting with a trusted medical professional or trainer is always a good idea.
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