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Terrific Ab Workouts for Men: Do It At Home

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.

Exercise 3:
Planks

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.

Exercise 4:
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.
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“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.