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An attractive appearance and a beautifully sculpted belly are a desirable feature not only among women, but more and more often also in men. Everyone has abdominal muscles, but they are often hidden under a layer of fat. Below we present TOP 5 abdominal exercises for men that you can do at home.
Basic rules for performing abdominal exercises for men
Do you dream of a beautiful “radiator” or a “six-pack” on your belly? A sculpted and strong belly, in addition to its aesthetic values, also supports and stabilizes our body not only during strength training, but also in everyday activities. Developing beautiful muscles that will decorate our belly requires a lot of patience and perseverance. Below are the TOP 5 abdominal exercises for men to do at home. Initially, perform the following exercises 2 to 3 times a week, three series in one workout, gradually increasing their intensity and the number of repetitions. You can supplement these exercises with cardio training and do not forget about a healthy and balanced diet.
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Abdominal exercises for men – weight-bearing crunches
Crunches are one of the most popular abdominal exercises performed by men. There are many types of this exercise, and the most effective is crunches with a load. This exercise is performed in the supine position, with the feet flat on the ground, and the knees bent at an angle of about 90 degrees. We hold a load on the chest, remembering that the greater it is, the harder our abdominal muscles will work. In this position, we start performing bends, remembering that our torso with the load is lifted with the abdominal muscles, and only the shoulder blades are torn off the ground, exhaling while performing the bend. You should perform 10 to 20 repetitions in one series.
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Abdominal exercises for men – side pocket knife
Another abdominal exercise for men that you will be doing in the series is the side pocket knife. The starting position for this exercise is lying on your side with one arm on the forearm. Raise the ankles with the knees slightly upwards, and with the free elbow we bend towards the hip. After 10 to 15 repetitions, change sides, similarly doing the above movement on the other side.
Also check:
- Exercises for the lumbar spine – injuries, types of exercises
- Exercises for triceps – muscle structure, types of exercises
- The best shoulder exercises
Abdominal exercises for men – plank
The next exercise that strengthens many muscles, especially the abdominal muscles, is lifting the torso in the front support, i.e. board. The starting position for this exercise is prone lying with your hands under your chin and elbows to the sides. From this position, we lift the torso up, the rear part of the body is raised on the toes, and the front part on the forearms or hands, it all depends on the degree of advancement. It should be remembered that the body must be stabilized by the muscles of the abdomen and buttocks. You should stay in this position for a minimum of 20 seconds and extend the exercise time as you practice.
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Abdominal exercises for men – a bicycle
Another abdominal exercise for men has been known to everyone since elementary school. We start this exercise by taking the supine position, lifting the legs up, bending the knees and hips at an angle of 90 degrees, placing the hands under the head. In this position, slowly raise the upper torso slightly, tearing the shoulder blades off the ground, alternately straighten the legs and pull the other leg to the chest. Remember that this movement should be stabilized by tight abdominal muscles. This exercise should be performed 5 times on one leg.
Abdominal exercises for men – the bridge on the hand and foot
The last abdominal exercise for men that we perform in one of the three series is the sternum on the hand and foot. The starting position for this exercises for belly it is a front support, with hands shoulder-width apart and feet hip-width supported on toes. In this position, we simultaneously raise the right arm and the left leg, stabilizing this movement by tightening the abdominal muscles. In this position, you need to hold for 3 to 5 seconds, then change the arm and leg. In this exercise, remember to breathe so that you breathe in each time you go up and breathe out when you go down.
If you increase your physical activity, provide your body with more valuable nutrients. Order today the supplement for sportsmen from the preparations available on Medonet Market. We recommend, for example:
- BCAA 2-1-1 powder,
- OstroVit powder histidine,
- HMB (beta-hydroxy beta-methylbutyrate calcium),
- BCAA – lemon-lime-cherry flavor shot.