In this article we bring you more about the best abdominal workouts for men, including lower ab workouts, ab workouts at home and other ab exercises for men.

Before we begin, let’s get familiar with a lesser known fact. Men with pot bellies have abs too. The abdominal muscles are just like any other muscle in the human body. Working on them can make them stronger, and just like the other muscles; they too can be hidden under layers of fat. That’s why these muscles cannot be seen in people who are fat. It is for this reason that an abdominal workout is divided into three basics.

Three Basics Abdominal Workout:

1. Cutting down fat intake
2. A strict muscle building diet
3. Workouts targeting the abdomen

As soon as the belly fat starts melting away, the abs underneath become visible.

#1. CUTTING DOWN FAT INTAKE:

• Fats can easily be cut down by following a healthy low fat diet. Below are some ways of cutting down fats through diet-
  Include fruits, vegetables, pulses and legumes in the diet as most of them are low in fat and high in fiber, vitamins, minerals and protein.
• Avoid processed snacks like chips, cakes, pastries and biscuits as they are high in sugar and unhealthy fat. Try dried fruits instead as they can also satiate sugar cravings while being healthy.
• Avoid deep frying the food and try to include steamed, boiled, grilled, baked or roasted dishes in your meals.
• Reduce the amount of oil and butter by staying away from fried food.
• Replace whole milk with skim milk which has lesser fat while having almost the same amount of other important nutrients like calcium and protein.
• Eat at home as much as possible as restaurant food is usually loaded with oil and salt.

#2. STRICT MUSCLE BUILDING DIET:

A muscle building diet will help feed the abs alongside whatever is left of the muscles of the body. The most critical part of such an eating regimen is protein, as protein is the building square of muscles.

Along with protein, the muscle building diet should have slow release carbohydrates as the fast release ones lead to weight gain. Below are some foods you can incorporate in your muscle building diet:

I. Eggs

Eggs are packed with protein. One egg has around six grams of protein along with other nutrients like vitamins A and B.

II. Nuts

A great source of protein for vegetarians; nuts make for a good snack to keep the hunger pangs between meals at bay. They also come packed with fiber, good fats and vitamins.

III. Chickpeas

Chickpeas are a great source of protein and slow release carbohydrates. Consuming them is quite easy as they can just be boiled to eat.

IV. Lentils

Lentils or dal, is a simple and easy-to-cook food item which should be part of a muscle builder’s diet. One cup of lentils has about 18 grams of protein.

V. Low fat dairy products

Skimmed milk and cottage cheese or paneer, made out of skimmed milk, are an excellent low fat source of high quality protein and calcium.

#3. WORKOUTS AND EXERCISES TARGETING THE ABDOMINAL:

Now it is time to put in some physical hard work. The following ab workouts to get a ripped six-pack have some of the best abdominal exercises like crunches, planks, side planks, star planks, partial sit ups, reverse crunches and the alligator drag. We shall elaborate upon these in the next few paragraphs.

Also Read: 5 Typical Mistakes Which People Make While Losing Belly Fat

But before we talk more about workouts targeting the abs, let’s address a very important point about working out. The minute someone hears the word ‘workout’ they visualise sweating it out at the gym over heavy weights and complicated equipment. However, you don’t need a gym to stay fit because your home is good enough. You don’t need equipment to work out because your own body is the best equipment. It is possible to stay fit by just working out at home. It is the best option for people with busy lives, who don’t have the time to go the gym.

There are many quick workout routines that work the entire body or just specific muscle groups. In fact, some of the best ab exercises for men can be done at home. Let us see how:

I. Crunches

• Lie down on your back on a mat on the floor with your legs bent at the knees.
• Place your hands behind your head or keep them crossed with open palms on your chest.
• Now lift your shoulders and upper back till you feel some amount of pressure on your stomach muscles.
• Lower your upper body back to the floor.
• Repeat this movement several times as per your capacity. 10-15 repetitions for a beginner is a good start.

II. Planks

• Start with the basic push up position of palms open and on the floor, arms straight and toes touching the floor.
• Your palms and toes should be the only body parts touching the floor.
• Keep your head, neck and back in a straight line at all times.
• Now slowly lower your upper body by bending your arms at the elbows and curl your palms in fists.
• Your elbows, arms and fists should touch the floor.
• Slightly tighten your stomach and hip muscles.
• Hold this position till you feel fatigued.
• Gently lower your entire body to the floor and then repeat.

III. Side Planks

• The side plank is a variation of the plank exercise.
• Lie on the mat on your left side.
• Fold your hand at the elbow, curl your fist and with the support of the elbow, lift the rest of your body, except your left ankle, off the ground.
• Your feet should be on top of one another. Your elbow, forearm, fist and left ankle should be the only body parts touching the ground.
• Your left arm should be perpendicular to the rest of your body.
• Keep your head, neck and back in a straight line at all times.
• Slightly tighten your stomach and hip muscles.
• Hold this position till you feel fatigued. Gently lower your entire body to the floor and turn to your right to repeat.

IV. Star Planks

• A second variation of the plank is the star plank and is usually recommended for people who have mastered the side plank.
• The initial steps till where the body has been lifted off the ground remain the same.
• After this, lift the right leg above the left leg forming a ‘V’ with both legs.
• Extend the right hand upwards as if pointing towards the ceiling with an open palm.
• Hold this position till you feel fatigued.
• Gently lower your entire body to the floor and turn to your right to repeat.

V. Partial sit ups

• The partial sit up is another name for a crunch and is to be performed exactly in the manner explained above.
• Both crunches and the partial sit ups are one of the best ab exercises for men.

VI. Reverse crunch

• This is one of the best exercises to work the lower abdominal muscles and should be part of the routine in the lower ab workouts for men.
• Lie down straight on the floor with your hands on your sides or behind your head.
• Now bend your legs at the knees at a 90 degree angle. Slowly lift your hips off the ground so that your knees start moving towards your face and start pointing your feet upwards.
• Tighten your abdominal muscles and hold till you feel fatigued.
• Gently lower your legs and hips back to the original position while exhaling.
• Do 10-15 repetitions.

VII. The Alligator Drag

• The alligator drag is one of the toughest ab exercises out there but is also one of the most effective. Not only does it work the abs, but also helps in burning extra calories. This exercise requires a slightly larger space of about 10 or 12 feet.
• Start in the basic push up position of palms and toes touching the ground and the rest of the body in a straight line.
• Bend your arms at the elbow so that your chest is closer to the floor.
• Now start moving forward using only your hands.
• Place one hand before the other and the other one after that and so on.
• Move forward for about 10 feet. Rest and then repeat.

So if you’re looking to spend the next summer at the beach while looking hotter than the Sun, then the tips given in this article are what you need to follow. Remember, cut down on unhealthy fats, load up on muscle building food, and include the abdominal exercises mentioned above. After that, the only six pack people around you will be talking about, will be the one below your chest!