Ab Workouts for Men At Home

Abdominal workouts at home do not require any fitness equipment. You can do all these workouts on your own. It is better you do these workouts at least 3 days in each week. Make them a habit. Regular workouts will not only keep you fit and healthy but also help you build strong muscles. Ultimately your figure and physical outlook will change positively.

 

Floor Crunch

Floor crunch is a common and important ab workout for men.

  1. Lay down a mat on the floor. Form a T shape by positioning a flat bench at the edge of the mat.
  2. Now lay down on this mat. Then put the legs up on the bench. At this stage, the calves should stay in a resting place on top of that bench. Bent the legs at right angle.
  3. Use your finger tips and touch the side of your head.
  4. You’ve to lift the shoulder blades slightly off the mat. Then you’ve to start the exercise. Now crunch the abs bringing your elbows in (towards your waist).
  5. At the top, pause for 1 second. Then slowly lower back down and go to the starting position.

 

Horizontal Leg Raise

This is another highly effective ab workout for men.

  1. Arrange a Roman and position yourself in that to start the exercise.
  2. Keep your forearms along the horizontal pads. Grip the handles firmly and back against the chair’s back pad.
  3. Keep your feet hanging and away from supports. This is the start position.
  4. Straighten your legs, knees, and feet together. Now raise both legs up as far as you can.
  5. Take a pause for 1 minute. Then lower back and go to starting position.
  6. Repeat.

 

Plank

This is regarded as one of the ab workout that affect the whole body.

  1. This is a stationary exercise. It helps strengthen your body’s entire core. Arrange a mat on the floor and lay down on your stomach.
  2. Start by propping the torso up on your elbows. Keep the feet up on the toes.
  3. Keep yourself in a straight position. Stay in this position as long as you can.
  4. In general, this exercise is done for 3 x 1 minute sets.

 

Floor Reach

Floor reach is done easily after lying on the mat and using your feet and hands.

  1. Take a mat to lay on the floor. Now lay on your back and keep both arms by your side. Keep both legs straight out and in front of you.
  2. Keep one of your hands over the top of the other hand. Now raise your hands straight up and point towards the ceiling.
  3. Now, keep the legs straight and also the feet together. Bring both legs up to make sure they are pointing to that ceiling as well. This is the starting position.
  4. Now try to reach up towards your toes with your hands. Use your abs to elevate the shoulders off the floor.
  5. You can take a pause and then lower back to starting position slowly.
  6. Repeat.

 

Abdominal Air Bike

This workout also involves your feet and hand and it affects on your whole body.

  1. Lie on your back on the mat. Clasp your hands behind your head to make sure your elbows stick out on both side.
  2. Align your back and neck. Your back should be in flat position against the mat. Keep no air space between your back and the mat.
  3. Now raise both knees to form a right angle (with the upper body). Bent the knees at right angle. Keep upper leg in a right angle (with the upper body). Your back must be kept flat against that mat.
  4. You’ve to use a steady motion. This is necessary to make sure that the main focus is on your abs.
  5. In a crunching motion, bring the right elbow to the left knee. Your body will be twisted in this way and the abdominal muscles will be tightened.
  6. You’ve to move head and your neck as little as possible. This will ensure that your abs will work harder.

 

Side Hover

This is an important and effective ab workout for your body’s side.

  1. For building core strength, the side plank is a major exercise. It's a balancing exercise. Start by lying on the mat on your side.  Keep one hand on the floor. Also keep your feet on top of each other.
  2. You can alternatively rest on your elbow and not your hand.
  3. Until the body is exactly straight, lift the hips up.
  4. You’ve to hold in this position as long as you can. You will certainly feel this exercise in your obliques and abs.
  5. For the opposite side of the body, complete the same.

Last update: February 15, 2017 04:40:12 pm

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