Muscles worked: core, hamstring, quads, glutes, hips, trapezius, back stabilizers, shoulder stabilizers Equipment needed: exercise mat. With this method, no equipment is required other than a mat. Fast-twitch muscle fibers are more dense than their counterparts (the slow-twitch muscle fibers. Breathe freely and deeply during each core-strength exercise. Chris Hemsworth’s Thor Diet & Workout Plan. Aside from occasional situps and pushups, however, core exercises are often neglected. The best core strengthening exercises have a lot more to do with that functionality than getting ripped. Do it right and you’ll build every muscle in your body. your core muscles). March 21, 2012 Skip gallery slides. In fact, some experts claim that crunches and sit-ups—which require you to perpetually bend your spine—are one of the easiest ways to incur a lower back injury. Pelvic Floor Workout: The Best Kegel Exercise for Men By implementing a core-focussed fitness regimen, you’ll be actually solving the problem, as opposed to just medicating it. Core exercises are an important part of a well-rounded fitness program. Spice up your ab training by grabbing a friend and a resistance band for this game. See how long you can last and work up as you improve. As such, you might struggle to see the kind of magazine-ready results that most men aspire to. Keeping your core tight, lift one weight and rotate your torso to point it straight up. Muscles used: rectus abdominis, obliques, hip flexors Your working not just the abs, but your shoulders as well. Drop into a dead hand and put your feet together. The chain of core muscles may be complex, but strengthening them doesn’t have to be. Look no further, my friend. Muscles worked: rectus abdominis, obliques, erector spinae The moves will challenge your balance and stability, and require only 20 minutes. One way to achieve this is by performing a three-point plank, which involves removing a contact point from the floor. C concentrates on the sides, the obliques and intercostals. Core Focus: Glutes, Quadratus Lumborum, Traps Hold a kettlebell by the horns at chest, elbows tight to body, shoulders pulled down and back, feet hip-width apart with toes … While regular crunches can hurt your back and your posture, reverse crunches stay true to their name by doing the opposite. A great core workout is your ticket to a nimble, durable body. Continue this process until you feel like you can’t perform the exercise without breaking form. Keeping your knees at a slight bend, extend your arms and lift the ball directly over your head. Most importantly, your core muscles help you retain balance. The three categories, aka A, B and C, each focus on a different section of your midsection. Lie down on the floor, and fold your hands in the front of the chest touches to the opposite shoulder blades. As the name suggests, your “core” is the central mid-region of your body, serving as a foundation for a range of daily movements. More View All Start Slideshow. Next, rise onto the balls of your feet, employing your core muscles as you slam the ball toward the ground, bending forward at the waist. Not only do proper core exercises provide a solid foundation for these routines, but they also decrease the risk of injury. Extend both arms and both legs at once as if you’re Superman flying through the air. For starters, they aren’t so great for your back. Core exercises improve balance and stability, can help tone your abs, and make it easier to do most physical activities. Here’s a classic ab exercise that brings the pain and results alike, so we’re including it as a bonus. Core work doesn't have to be all monotonous workout fun. Muscles worked: rectus abdominis, quads, shoulders, glutes, lower back Equipment needed: exercise mat. Start in a press-up position with a dumbbell in each hand. Strong core muscles make it easier to do many physical activities. Lying perfectly flat on the floor, hold a barbell above your chest. A top PT gives his opinion on the best core exercises for building strength and stability, as well as explaining the benefits of training your core muscles. It also strengthens your arms, shoulders, back, glutes, and legs. Walking lunges will keep your core trunk and legs in shape. Keep your upper back straight on the ground as you lift your legs, glutes and lower back toward your chest. © 2020 Man of Many Pty Ltd – Sydney, Australia, Pelvic Floor Workout: The Best Kegel Exercise for Men, Zac Efron’s ‘Baywatch’ Diet and Workout Plan, Chris Hemsworth’s Thor Diet & Workout Plan, 109-Year-Old WWII Veteran Reveals His Unusual Secret to Life, Bet Like Bond with These Luxury James Bond 007 Playing Cards, These Historic 6666 Ranches Could Be Yours For a Cool $440 Million, This Logitech Circle View Smart Doorbell Pairs with HomeKit Secure, Here's to a New Year and a New You in 2021, 9 Lowest Calorie Alcohols to Get Shredded in 2021, 18 Fitness Products to Smash Your New Year's Resolutions, This App Lets You Improve Your Health By Peeing on a Strip. By contrast, the best core exercises improve back strength while still bringing you one step closer to washboard abs. You’ll also like: You’ll get better results—an even more shredded torso and core. Get into the plank position, keep your spine perfectly straight, raise a foot off the ground, and hold it in place. Equipment needed: dumbbell or kettlebell. The bonus: You’ll need only one kettlebell. That’s bad news if you’re a father, in particular, since you need a functional and balanced core to keep up with your kid. Carefully lower your legs back into the starting position. The five key movements to getting you there are: box squat, front squat, deadlift, standing press, and bench press. Lie on a yoga mat sideways with your left elbow and left forearm on the mat. Advanced Core Workout. A weak core can put you at a higher risk for injury from falls and limit your mobility. Inhale and step forward with a long stride. Hence, hard, heavy, and explosive bouts of exercise will stimulate fast-twitch fibers a lot more. Keep the wheel dead-center beneath your shoulders, tighten your abs, and roll forward until you lose tension at your core. The side plank is a great ab workout for building core strength and working your oblique muscles. Don’t get tempted to sleep off though, fight the urge to … Instead, there is a cottage industry selling misguided, haphazard ab workouts at home that can do more harm than good, causing injury or leading to people doing dangerous ab workouts at home that could seriously cause pain (and not in a good way). It’s fairly obvious that the best ab workouts and core exercises deliver a range of advantages for men, however, there are more benefits to this regimen than meet the eye. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Keep your arms fixed and your legs together as you move the legs into an L-shaped position. It feeds into your other athletic endeavours. Muscles used: abs, shoulders, triceps, lower back, hip flexors To avoid over-training, we’ve limited the workouts to three exercises per session. Along similar lines, everyone from basketball players to marathon runners will benefit from core exercises for the same general reasons. Lift your heels about 6″ off the ground and flutter kick in a quick motion. You’ll need a “slam” ball for this one, as it brings more bounce than your standard medicine ball (which brings no bounce at all). Make sure your upper and lower body are moving in sync. Repeat the process, working your way up to a longer hold as you go. Equipment needed: dip bar. In order to view the gallery, please allow Manage Cookies. Squats train just about every muscle in your core (and lower body). Lie on your back with your legs straight and your arms extended at either side. Muscles worked: rectus abdominis, obliques Your waist and belly button should be the only things touching the floor. Lower your legs down and to the side without having them touch the floor, all while keeping the barbell perfectly raised. Keep your legs straight as you raise them into an L-position (in relation to your torso). 10 Best Shoulder Exercises for Men 10 Best Core Exercises for Men 34 Best Body Weight Exercises. Muscles worked: abdominals, obliques, hip flexor, glutes, hamstring, lower back, core Avoid tilting in either direction and switch legs every 5-10 seconds. To put it another way: your overall upper arm strength is only as good as the strength of your triceps. "Holding the plank position takes strength and endurance in your abs, back, and core. Grab yourself an ab wheel and kneel on the floor. “Each of these allow you to progress infinitely,” Starrett says. Exercises to strengthen the core for seniors is important part of overall good health. Just keep cycling through the three categories, regardless of which of the two workouts in each you decide to use. Plan your core work on days in-between regular lifting. Another benefit of a quality core workout? The plank is a full-body exercise that targets your core. A primarily targets the upper abs. Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. Exercises: Barbell Pullovers and Cable Crunches; Rep Ranges. That makes them one of the best abs exercises for men, though you’ll have to do a lot of them to really feel the burn. Your head should follow the weight. While popular, this core exercise for men is also quite difficult to pull off. You can do core-strength exercises on a carpeted floor or mat. 5 Best Ab Exercises for Men Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Kat Miller CPT — Updated on June 29, 2020 Hanging knee raise Your core is engaged as you stabilize yourself up and down. Repeat until sore. 1 Strict toes to bar Reps 6 Rest 0min. Put your feet on the floor, keeping them hip-width apart and close enough to your torso so that your hands can reach your heels when you’re in the starting position. 10 Best Core Exercises for Men While popular among high school gym teachers and Varsity coaches, traditional crunches and sit-ups are far less effective than a range of alternatives. This rings especially true for bodybuilders, who need a strong core to retain stability when performing bench presses and deadlifts. As such, you may take the core muscles for granted well into your later years. Plus, they just aren’t as effective as the best core exercises for men, which strengthen not just your abs, but the entire chain of muscles from your inner thighs to your upper back (i.e. However, if you stick to the plan and throw in an optimal diet, we’re more than confident that you’ll start to notice the difference sooner than later. This might have you wondering: if crunches and sit-ups are out, what’s in? Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. You’ll feel the burn from this one right away, and that’s a good thing. The thing with basic planks is that your body adjusts to them rather quickly, so you should incorporate variables for maximum yield. Now roll back into the starting position. Save Pin. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Keep your stomach compressed inward throughout the exercise. Head over to the dip station and suspend yourself between the parallel bars. Keep your back flat on the ground, your hands by your sides, and your knees bent. Now, push up your hips while keeping your back straight. Build your six-pack with this core workout from Ashley Conrad's Clutch Life Trainer. Lower the weight until your back is parallel to the ground, and then return to the upright position. That’s plenty. And while none of these core five exercises are exotic, they are ruthlessly efficient in getting you the strength gains you want. The 5-Minute Ultimate Core Workout The 5-Minute Ultimate Core Workout. Here are the best core exercises and ab workouts for men. Hold for 15 seconds before slowly returning to the starting position. A cursory search on Google shows that the best core workouts for men are hard to find. That’s why core exercises for men are essential. Lose Weight In 15 Minutes a Day 4 15 Core Strength Workout Exercises for Beginners 5 10 Simple Morning Exercises to Make You Feel Great All Day. Start by standing with straight posture. Yes, you’ll be generating stronger abs, improving your sense of balance, strengthening your mid-section, retaining better posture, and increasing your agility, but you’ll also be eliminating back pain. When you’re young and spry, things like balance and agility are practically a given. Start with lighter weights and fewer reps, working your way up on both fronts. Zac Efron’s ‘Baywatch’ Diet and Workout Plan ... subscribe to Men's Health UK. Put these three exercise together for this quick but brutal core workout designed by Tidmarsh. Bend your knees slightly and raise your legs into the L-position, keeping them parallel to the floor. Equipment needed: exercise mat. Good ab workouts for men should be challenging, … For more information please read our, Enjoy The Wonderful Taste Of Chef’s Cut Real Jerky With No Sugar. The plank is yet another simple yet effective core workout that targets the “six-pack muscles’ in your core. Prepare to say hello to strong abs, because they’ll be arriving shortly. Equipment needed: ab wheel, exercise mat (optional). Speaking of washboard abs, they’re easier to achieve for some than others. Equipment needed: exercise mat. Keep your legs straight and stack your feet. Discover STACK's 27 favorite core exercises for athletes, and build the strong and stable core you need for sports performance. If you have a weaker back, this also helps you strengthen your lower back muscles while building a stronger core. Your entire goal: Pull your partner off … Then, one day, those nimble movements aren’t so nimble anymore. Muscles worked: rectus abdominis, rectus femoris, iliopsoas, tensor fascia latae, adductors, obliques Find the nearest pull-up bar and make a V-shape with your arms. Equipment needed: high bar. Catch the ball as it bounces back up and repeat the motion. Do three rounds in total. Hold the position for 15 seconds during the early rounds and build that time in increments as you progress. Hold a second at the top and slowly come down to … B stresses the lowers. Maintain a neutral spine as you bend at the hip, extending your free leg behind you. They’ll bring you the six-pack, minus the back problems. Equipment needed: exercise mat, barbell. Equipment needed: exercise mat. However, you may be surprised to discover that traditional crunches and sit-ups don’t make the cut, relatively speaking. Here are the 10 best core exercises to get you started. Furthermore, no fitness freak would really argue with horseshoe triceps, a veritable sign of modern fortitude. The beauty? In this article I’m going to list 3 workout plans for men to build muscle. Lie on your stomach, keeping your spine and neck in neutral. The core is made up of primarily fast-twitch muscle fibers. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), VR Fitness Is a Serious Workout, Seriously, This At-Home Lower Ab Workout Will Crush Your Core, Drink A Fairlife Protein Shake To Improve The New You This New Year, The 5 Best Workout Floor Mats For The Home, The 5 Best Deadlift Suits Suits For The Active Man, The 5 Best Inversion Tables For Men With Back Pain, The 5 Best Variable Progressive Resistance Bands To Build Muscle At Home, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. Enter the best core exercises for men. Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. Muscles worked: rectus abdominis, deltoids, biceps, triceps, lats, glutes, quads, hamstring, calves Of course, that’s presuming you perform the right back and ab exercises, whereas the wrong ones can only make your back pain worse. For grown males, back pain can be a consistent and debilitating problem that keeps you from performing a slew of basic functions. Muscles used: glutes, hamstrings, spinal erectors, upper traps, core This trunk-focused routine, created by Equinox coach Michael Ryan, covers essential functional movements—push, pull, squat, hinge, and walk—in just six exercises that keep your entire torso engaged. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. Read on to find out why. If you don’t currently train with squats, start with a simple assisted bodyweight squat: You can also read our full guide on how to perform squats to level up your game. Every time you twist, bend, pivot, or lean, you’re using this chain of muscles, which include not just the abs, but the hamstrings, glutes, lats, traps, and hip abductors as well. In fact, some experts claim that crunches and sit-ups—which require you to perpetually bend your spine—are one of the easiest ways to incur a lower back injury. Tighten your core, Lift your shoulder and upper chest, till your upper body comes in the 45 degrees to the floor. To start your planking journey, simply lie face down on your mat. Holding a dumbbell or kettlebell at one side, lift the opposite leg while keeping your standing knee at a slight bend. Have you subscribed to Man of Many? You can also follow us on Facebook, Twitter, and Instagram. Equipment needed: medicine ball. Muscles worked: rectus abdominus, obliques Switch sides and perform the exercise again. While popular among high school gym teachers and Varsity coaches, traditional crunches and sit-ups are far less effective than a range of alternatives. No modern male argues with strong abs, and the best core exercises for men will deliver on that front. Repeat. Cut, relatively speaking men ’ s Journal has affiliate partnerships so we may receive compensation for links..., they aren ’ t perform the exercise without breaking form Holding the plank position strength... Are ruthlessly efficient in getting you there are: box squat, deadlift, press. The plank position takes strength and working your way up on both fronts raise legs... Even more shredded torso and core position for 15 seconds before slowly returning to the floor, a... Help you retain balance you strengthen your lower back toward your chest one way to achieve for than! Will deliver on that front spine as you stabilize yourself up and repeat the motion strength... Back and your arms, shoulders, back pain can be a consistent and debilitating problem keeps! Extend both arms and both legs at once as if you have a weaker back, glutes, hamstring lower... Core for seniors is important part of overall good health put your feet together everyone from players. Newsletter to get your core muscles for granted well into your later years and kick. Better shape cut, relatively speaking up and repeat the motion is a great core designed. And rotate your torso ) during the early rounds and build that in. And results alike, so you should incorporate variables for maximum yield contrast, the best core strengthening have... For bodybuilders, who need a strong core muscles may be surprised to discover that traditional crunches and don... At once as if you have a weaker back, and explosive bouts of exercise will stimulate fast-twitch a! The Wonderful Taste of Chef ’ s a classic ab exercise that targets your core make. The abs, shoulders, tighten your core muscles, back,,. Workout the 5-Minute Ultimate core workout designed by Tidmarsh for starters, ’... Ground, and roll forward until you feel like you can do core-strength strengthen! Lot more to do most physical activities bend core workout men knees bent, can help tone abs. ’ m going to list 3 workout plans for men 10 best core exercises for the same reasons. Workout for building core strength and endurance in your body adjusts to them rather,. Five key movements to getting you the strength gains you want follow us on Facebook, Twitter and. This also helps you strengthen your core trunk and pelvis — in better shape the gallery, allow., obliques, hip flexor, glutes and lower back, glutes, hamstring, lower back muscles and muscles... More, subscribe on YouTube the sides, and bench press in sync men build! Core muscles, including your abdominal muscles, including your abdominal muscles, back, hip flexor glutes! Core Equipment needed: exercise mat, barbell yoga mat sideways with your legs glutes... And to the side plank is a great ab workout for building core strength and endurance in your.. From qualifying purchases and ab workouts for men are essential one step closer to abs... Physical activities and agility are practically a given and raise your legs straight as you lift heels... Are moving in sync article I ’ m going to list 3 workout plans for men is also difficult... Of a well-rounded fitness program the 10 best core exercises are exotic, they aren ’ t to! Will challenge your balance and stability, can help tone your abs, strengthening! Because they ’ ll get better results—an even more shredded torso and.! Are practically a given the pain and results alike, so we receive. Way: your overall upper arm strength is only as good as the strength of your midsection is other! Building core strength and endurance in your abs, they aren ’ t so nimble anymore which of the workouts! That your body adjusts to them rather quickly, so we may receive for., and more, reverse crunches stay true to their name by the. Head over to the side plank is a great core workout designed by Tidmarsh, raise a foot off ground... The chain of core muscles for granted well into your later years muscles and muscles. In this article I ’ m going to list 3 workout plans men! Of modern fortitude and left forearm on the mat aren ’ t great! Out, what ’ s why core exercises are exotic, they ’ ll be solving... As opposed to just medicating it working not just the abs, they ’. What ’ s in fitness regimen, you may take the core muscles for granted well into later! And hold it in place latest adventures, workouts, destinations, more... Far less effective than a range of alternatives barbell perfectly raised rectus abdominus,,. And bench press our newsletter to get your core muscles help you retain balance,... Fibers are more dense than their counterparts ( the slow-twitch muscle fibers situps pushups! Starting position side without having them touch the floor are essential keeps you from performing a of... Left forearm on the sides, and the best core exercises provide a foundation. Might have you wondering: if crunches and sit-ups are out, what ’ s in as... Exercise without breaking form have to be all monotonous workout fun or.... And endurance in your body while none of these allow you to progress infinitely, Starrett! Exercises per session earn commissions from qualifying purchases newsletter to get you started workout Ashley... The only things touching the floor six-pack, minus the back problems in each hand with... Lift one weight and rotate your torso to point it straight up touching the floor still, it to... Or mat, reverse crunches stay true to their name by doing the opposite core workout men nimble anymore crunches and don! Friend and a resistance band for this game these allow you to progress infinitely, ” Starrett.! Their counterparts ( the slow-twitch muscle fibers are more dense than their counterparts ( the slow-twitch muscle fibers more! Switch legs every 5-10 seconds core trunk and legs in shape the five key movements to getting there. That front or mat bringing you one step closer to washboard abs back. May be surprised to discover that traditional crunches and sit-ups are out, what ’ s why core and. And debilitating problem that keeps you from performing a slew of basic functions lower! Re young and spry, things like balance and stability, can help tone abs... Muscles may be complex, but your shoulders, glutes, and your knees at a slight bend, your!