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Best Ab Exercises For Men – Do These 3 Exercises To Get Solid 6 Pack Abs

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Everyone wants a 6 pack, but not all abs are created equally. Some guys need to work on their abdominal muscles until they burnout before they can be seen, while other more genetically gifted guys seem to get their abs to pop out without ever barely working on them (they either abs anatomyhave a very high metabolism or a more muscular frame naturally). Unfortunately, not all of us are blessed with these genetic features so the best way is to get your body fat percentage around the 7-10% range by eating the right foods and getting a good nights sleep while combining this with effective ab training. It is also beneficial if you knew how each part of the muscle you’re working operates and how many different parts there are to that muscle, this is because knowing it will greatly improve your mind to muscle connection when performing any exercise which will result in more muscle gains.

The Abs

There are two muscle groups externally when it comes down to your abs, these include the rectus abdominis (known as your 6 pack) running from your lower ribcage all the way down to your front pelvis and the external oblique’s starting from your ribs then inserting to your hips.


Understanding what muscles make up the abs are easy, now the hard part is following this routine fully to make sure you get the most out of your ab training. Ensure you choose the right weight to use when performing these exercises so that you actually feel the abs working or else you’re just wasting your time.

Seated Cable Crunch

Grab the rope at the end then bring it close to your head and sit on a bench. Now just crunch down and make sure you are not moving anything else, but your upper body while utilizing your abs. Breathe out while you are crunching down and pause at the end, then breathe in when you come back up.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

cable crunch

V-Sit Up

This is essentially two ab exercises combined to one since you will be doing the lying leg raises and sit ups at the same time. So lay down flat on a mat and fully extend both your legs/arms then simultaneously bring them up to the ceiling, make sure you open your feet up at the top and put your hands between your legs to get a fuller range of motion. Breathe out at the top and in while coming back down.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

Alternating Floor Oblique Twist (Russian Twist)

Lay on a mat and make sure your feet are not touching the ground while doing this exercise because that is what will really work your oblique’s/core. While you twist from left to right your legs will move in the opposite direction slightly, but that’s fine so don’t worry about it. Remember to breath out while you twist from side to side.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

russian twist

Do this routine two times a week if you want to build a strong and visible pair of 6 pack abs. If you have any other questions or suggestions for effective ab/oblique exercises make sure to comment below.

 

14 thoughts on “Best Ab Exercises For Men – Do These 3 Exercises To Get Solid 6 Pack Abs

  1. I was supper interested in this post, partly because my boyfriend tries to get me to do these crazy workouts when I let him train me. I do love doing the V-sits and the results I get from them. They are hardcore if you add some weight, but they don’t make your neck strain like some of the other ab-workouts out there. Great information, I need to share this with my boyfriend too.

    1. Yes the V-Sit up is probably the hardest ab exercise out of the three and just doing them alone added with some weight may be enough for beginners.

  2. Hi Andrew,

    Finally someone that knows what they are talking about. Thanks for sharing a unique perspective to gaining 6 pack abs.

    It makes sense what you’re saying so I will be trying these exercises out. Furthermore, I like how you placed images showing how its supposed to be done along with quality content.

    Thank you for sharing. I now can see the light at the end of the tunnel. My wife will thank you for making this post :).

    Cheers,

    Tim

  3. Haha I think about abs every time I hit the gym. I usually end up doing crunches, full sit-ups and leg raises. These look like a good variation to my routine, but sadly my 6 pack seems so far out of reach 🙁 it’s tough for us big guys. I’ll be sure to use some of your tips and incorporate these exercises into my routine the next time I’m in the gym. Thanks Andrew !

    1. These exercises will be way more effective than doing, crunches, sit-ups and leg raises. So if you do follow this routine your 6 pack may not seem to be as far out of reach as you think 🙂

  4. You are exactly right about the hard part of being disciplined with the routine to get the best results. I’ve always liked working out, but I also like to eat !

    Even if you aren’t looking to show a six pack, these exercises will go along way with whatever sport you are playing. I’ve played a lot of baseball as a catcher. Core training is key to keep your stamina up.

    I’m glad you included diagrams of the exercises, that really helps. Thanks !

    Britt

  5. I think I would just take my phone with me to the gym next time I’m going. I used to have abs, but pizza happened and then McDonalds happened as well 🙁 , but I am in the process of correcting my eating habits and recently just started hitting the gym again.

    I’ll take my phone so I can look at the pictures you have hear. I lift heavy, but I always feel like I’m messing up my position (or posture) whenever I’m working out. I heard your posture while lifting is even more important than the weight itself, is that true?

    Great post man!

    1. Yes your posture/form is the most important thing when your working out. If it is bad to begin with adding on more weights won’t help you’ll just injure yourself and that’ll keep you out of the gym for even longer. If your really struggling and want to get back to having 6 pack abs its best to get some online coaching.

  6. I’m a 41 year old man and unfortunatley I have severe back problems through an injury I picked up years ago. My question is this – is there any way to tone up the ab section with diet alone ? What happens if you cannot basically carry out these kinds of ab workouts due to injury ?

    1. You can definitely get abs by just diet alone, but of course it will just be harder since you will need to get to a lowe body fat percentage.

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