Everyone knows that, more than anything else, a perfect body can be defined by a great set of abs. There’s very little that’s more attractive, than a tightly-carved midsection. A set of perfect six pack abs screams out for attention – and that’s created a world that’s crazy about the perfect ab workouts for men – and for women.
That means we’re now surrounded by an incredible number of ab training gimmicks, ab exercise gadgets and “foolproof programs,” which allegedly will give you the perfect abs in a month – or a week – or a day. But despite all of these miracle products and fabulous information, most guys still haven’t come close to developing decent abs, let alone great ones. An man’s average waist size has now reached an all-time high; but you don’t need us to tell you that – just look around. You see it everywhere you look.
That leads to one question: why? Quite simply, all of these “miracle” programs have only one component: traditional exercise. And the truth is that you can’t carve that midsection into shape without burning off your excess belly fat. You can work your abs all day and night, but unless you’re doing the right type of workout, you’re not going to get much of anywhere. Thankfully, there are terrific exercises which will melt away that belly fat while also carving out a perfect six pack.
So what are the right type of ab workouts for men, to accomplish both goals?
- A training routine that focuses on full body resistance. This will be the centerpiece of a program to lose belly fat through exercise, because of the high-level stimulation your metabolism will receive as you work several of your muscle groups at the same time. The routine should include exercises like the squat press combo, the one arm DB split snatch, and the modified KB turkish getup. All of them burn a ton of calories while you’re doing the workout; but they also boost your metabolism, meaning your body will be literally forced into burning fat for hours.
- High-intensity cardio workouts. Activities like rope jumping doubles, sprints, bodyweight jumps and power wheel walks will burn a lot more calories, while also boosting your metabolism significantly. These workouts can be tough, but because they’re so intense they take a lot less time than you’d expect. You can even see great results with workouts as short as ten minutes.
- Ab exercises which will also give your entire body a workout. Forget those “isolated” exercises that so-called experts tout for developing perfect abs – they won’t do anything to burn off belly fat. What you need are “turbo” ab exercises like med-ball explosive pikes; they’ll increase your heart rate and force your body into burning lots of calories. That means you’re losing that stubborn body fat while also sculpting those abs.
- Eating properly. The #1 reason people develop excess belly fat is a chronically-high level of insulin. Experts say that you should try to build your diet around whole foods such as lean proteins like chicken and turkey breasts, fish and egg whites; vegetables, fruits and nuts; whole grains and a limited amount of fat-free dairy products. And of course, that means avoiding flour, sugars, processed foods and saturated fat. That will keep your insulin levels – and your body fat – down.
None of that is easy – but it is simple: a well-defined path to your perfect six pack.
Want to learn more about John Alvino’s methods, ab workouts for men and body fat diets? Check out his “How To Get Ripped Abs” program here.
Ab workouts you can do in the house? Lying on the floor and doing a bunch of crunches might seem productive – but it’s not even close.
If you’re just starting out, crunches only help a little; after you’ve worked out for a while, your body will be so used to the resistance that you’ll get no positive effect. Additionally, crunches will only work your abs in a single pattern (trunk flexion); you need a lot more than just one ab exercise for a full and effective workout. You need to target all the different functions and regions of your abdomen.
There are some great sets of six-pack ab workouts for men that will do that – and you can do them just about anytime and any place. But without detailed knowledge of physiology or anatomy, and without running out and buying a lot of expensive equipment, how would you even know where to start?
That’s an easy one: you’d do exactly what we did – you’d consult expert John Alvino and get his list of four killer ab exercises you can do right at home. Here’s what he suggests:
Exercises 1 and 2:
Reverse Crunches, and Straight Body Side Crunches, done on the floor.
Put a mat on the floor, and lie on your back. Start by flexing both hips and knees, so they’re at 90 degree angles. Slowly flex your knees and hips to ninety-degree angles, and then flex your abdominal muscles so that you bring your knees toward your chest, with your rear rising from the floor in order to keep a constant knee angle. Bring your knees and hips back to the 90 degree angle. That’s a Reverse Crunch; do three sets of 25, with thirty seconds of rest between each set.
Next, roll onto your side. Keep your legs straight, and your hands locked together as you extend them straight up over your head – so that your whole body is lined up straight. Now, left your arms and legs up at the same time, so that neither is touching the floor. Hold them up for five seconds, then return them to the floor. That’s a Straight Body Side Crunch; do three sets of twelve, resting thirty seconds between each set.
Position yourself on the floor like you’re going to do a push-up; but instead, rest the weight of your body on your toes and forearms. Your abs must be held tight, and your body, especially your hips, should be in a straight line, almost like a board (that’s why it’s called a Plank). Hold that position for 30 seconds, and do it a total of three times with 30 seconds of rest between each one.
Seated Russian Twists with Leg Cycles. (don’t worry, it’s easier than it sounds)
Stay on the floor with your arms crossed across your chest; each hand should grasp the opposing shoulder. Now, slowly lean backward so that your upper body forms a 45-degree angle with the floor. Turn your trunk to the right – and at the same time, pull your right knee up toward your chest, as your left elbow touches your right knee. Now, smoothly rotate your trunk to the left, and repeat the action. That’s one complete rep; do 25 of them, rest for 30 seconds, and repeat twice more.
That’s all it takes – a few minutes and no special equipment – an easy yet complete ab workout for men. Do it a few times a week, and after a month you can move on to one of John’s more advanced ab workouts.
Don’t put off work on that six-pack. Start now, and you’ll start to see the results before you even know it.
“Men’s Fitness” advisor and contributor is a world-renowned expert on ab workouts and diet. Want to learn more about these exercises or his entire program? Click here.
What kind of ab exercises will give you a six pack worth showing off? It seems pretty obvious: the crunches, the leg raises – you know the stuff.
Well, those will certainly help, but the foremost expert on ab workouts for men, John Alvino, says that just doing crunches isn’t going to give you the best return on your investment of time and effort. That’s because they’re ONLY ab exercises; they don’t do a thing for other muscle groups. And that means you’re not going to burn off many calories.
What you really want are ab exercises which will also speed up your metabolism by working your entire body, leading to the loss of calories and fat – and totally ripped abs. What are those exercises? John has agreed to share three that he really likes.
1. Tuck Jumps
Begin with your feel spread, a little closer together than shoulder-width. Do a knee bend, about eight inches or so – and then jump into the air, bringing your knees to your chest, in a “tuck” position. Make sure to keep your back straight with your head and chest up. Land with your feet making full contact, and then repeat the tuck jump immediately.
2. Medicine Ball Slams
Again, begin with your feet spread as you hold a medicine ball. Bring the ball back behind your head, and quickly throw the ball, as forcefully as possible, to the ground, as if you’re swinging an axe. Bend over, catch the medicine ball after it bounces, and repeat the slam.
3. Renegade Rows
Start this one on the floor, as if you’re going to do pushups, but with your hands positioned on top of two dumbbells. You don’t want your hips to start sagging, so be sure to brace your body by tightening your abs as much as possible. Shift your weight to the right arm, and “row” the dumbbell on your left by pulling it in the direction of your left hip – then do the same thing inb the other side. Repeat.
That wasn’t too bad, was it? Three of John Alvino’s fat-burning ab exercises for men who want to work their midsections with the best results. Give them a try – and if you’re looking for an even better workout…..check out’s John’s complete ab workout program here.