Ab Workouts For Those Seeking Sculpted Abs

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Ab Workouts for Men and Women

With the advent of the Internet, everyone seems to be searching for that perfect ab workout, whether you are a man or a woman. There are no magic exercises. If there were, I would use them, and tell you about them. If you're performing the same old exercise over and over again without ever increasing the resistance, you're never going to progress forwards. Secondly, I recommend instead of thinking "abs", think "core". Your core is the key to a lot of things in your body. A weak core will affect you in so many different ways.

QUIT DOING CRUNCHES. They are BS and a complete waste of time.

So with that said, let's take a look at some of the top exercises that you should include in your ab workouts for men. For each of these, I can\'t prescribe a specific rep scheme, because it depends on what your goals are. If you need a visual description, simply visit my website, and I have each of these.

Decline Weighted Sit Ups The very first exercise that's really going to challenge those ab muscles effectively is decline weighted sit-ups. For this movement you simply get yourself into a decline bench, place a weight across your chest, and then lower yourself back down until you're almost flat against the bench. Pause for a moment there and then rise back up again to complete the rep. Be careful here and initially choose your weight carefully. The first time, I would even select 5 lbs. Yep, you heard me 5 lbs. The weight doesn\'t matter. What matters is that you have the movement down before piling up the weight.

Plank on a Big Squishy Exercise Ball Not a big fan of these things at all. However, this particular exercise will tax your core. The plank on an exercise ball is a fantastic way to bring extra challenge your ab workout since it'll work the muscles over and beyond that a regular plank would. As you struggle to maintain balance while using that exercise ball, you can bet your abs will be contracting maximally. To perform this, place both forearms on the ball with the legs stretched out behind you, while the body stays diagonal in alignment. Hold for up to one minute per rep.

Hanging Leg Raise This move is not for beginners at all. This is an exercise that should only be done by those who have some experience. All you have to do is hang on to a bar. Next, slowly bring the legs up as high as you can, aiming to take a brief pause at the top before lowering back down again. This exercise is really going to hit those abs hard when done correctly, so work your way up to the 10-15 rep range.

Declined Weighted Twisting Sit-Ups Decline weighted twisting sit-ups are a variation on our regular decline weighted sit-ups and perfect for targeting the obliques. Perform this one in the exact same manner as the first exercise listed above, but this time add a slight twist as you lower and raise yourself back up again. You should really think of contracting from the sides of the abs rather than the front to ensure you're targeting the right muscles. This move needs to be slow and controlled. Often I see people in the gym just rushing through their workout. They need to slow down and really feel how hard they are working.

Cable Crunch A weighted cable crunch is the perfect way to really bring out that mid-line that runs through your six pack. To perform this, grasp both handles of some low cable pulleys and bring them into your chest while you're lying on the ground, head facing the pulley. Once you're ready, slowly being to crunch your way upwards, while working against the resistance force of the pulley. Pause at the top and then lower yourself back down again to complete the rep. This is an exercise where you need to start it at the core. Try not to engage anything else but your core. Done properly, it is very challenging.

Renegade Dumbbell Row The renegade dumbbell row is great for not only targeting the abs as they contract hard for stabilization, but also the back as well. To perform this one, place a set of dumbbells on the ground and then place your hands on each one while the legs are extended behind you. From there, slowly lift one hand up off the ground, moving into a single arm row, while the body stays flat like you were in a plank position. Pause at the top of the movement and then lower back down to complete the rep. Once that arm is finished, repeat to the other side.

Push-Up on a Medicine Ball A push-up on an exercise ball is our next way to really get those abs contracting and like the renegade row, this one will also offer the added benefit of working the chest muscle. To perform it, simply place both hands on top of an exercise ball and then move yourself down into a push-up position. Note that this one will take some practice learning how to keep your balance, so be patient with yourself as you execute the movement. In this one, you\'ll also tax your small stabilizer muscles, and I would shoot for 10 reps initially.

Clock Leg Raises Clock lying leg raises take lying leg raises up to the next level, so are another great strength builder. For this one you're going to lie flat on the floor and then slowly bring the legs up to ninety degrees, while thinking of keeping the back pressed flat into the floor at all times. From there, slowly allow the legs to move downwards and to the side, as you perform a clock motion with the legs. At no point should your legs ever touch the floor however, as they are to stay constantly elevated above as you go about the circular movement pattern.

V-Sits V-sits are your next ab exercise to build strength and endurance. For this exercise you simply lay flat against the floor, arms extended above the head and then slowly rise up, bringing the legs and arms together to meet each other. If you find this easy, you can either slow it down, or increase the repetitions, or you can add some light ankle weights. At the top of this movement you should have assumed a 'V' shape position, so once there, hold for a brief movement and then lower back down again.

Weighted Supermans Finally, to round out your ab workouts for men, make sure to incorporate in some weighted supermans. This will work the back muscles to a large degree, providing good balance after all those ab exercises. To perform this one, hold a plate weight in both hands behind the head while you're stomach down to the ground. From there, raise the upper back up off the floor as far as you can go, pause at the top, and then lower back down to complete the rep.

So there you have ten great exercises that you can add to your abs workout for men. You definitely do not need to do them all in one day, but by alternating between them as you move forwards, you can ensure your abs never get bored and you never hit a training plateau.

Ensure that you see your physician prior to implementing a physical training program. Also, ensure you discuss any diet modification you be considering.

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