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The 5 Most Effective Ab Exercises for Men Over 40


By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

ab exercises for men
Abs can be one of the most masculine muscles on a man's body. They prove that we're lean and strong to our very core. The 6-pack is the holy grail of fitness and shows that we're disciplined and healthy.

We can all remember how it felt to be 25-year-olds strolling around on beaches with our shirts off and without a care. Weren't those the days?

ab exercises for menBut now, we're over 40, have a full-time job, full-time family, and a full-time life.

That doesn't usually translate to a full rack of abs.

Or does it?

If you just went down memory lane with me and then looked down with disappointment at the 10+ pounds you'd like to lose around your middle, it's time for a wake-up call.

It's time to challenge your expectations and hopes for your body.

Just because you can't metabolize beer like it's water anymore DOES NOT mean that you can't have a ripped physique.

You can have lean, strong abs when you're 40, 50, 60 and beyond.

And if you make it through this article, which will detail all the best techniques for effective ab exercises, I'll show you the living proof.

First Thing's First…

Before we dive into the 5 most effective ab exercises for men over 40, I want to remind you of a few (very important) things.

ab exercises for menFIRST, if you have a few extra pounds around your waist at the moment, you will need to put in extra work to see your abs come in. This is because fat loss spot reduction does not work.

“Spot reduction” is the idea that you can target where on your body you lose fat from.

But, it doesn't work. The best way for men who need to lose weight to see their abs come in is to also commit to a weight loss transformation program like we have developed.

SECOND, while I just told you that abs cannot break through a big layer fat, I did NOT just tell you to that all hope is lost. Because abs are a muscle, and all muscles can be strengthened while still underneath fat.

This means that by simultaneously strengthening your ab muscles and losing weight, your abs WILL break through and make you extremely proud.

THIRD, as with all workout regimens, you must have the proper diet and proper mindset before beginning. Read more about those components, especially with our free 1-day meal plan.

Now for the good stuff….

Best Ab Exercises for Men: Lying Leg Raise

The lying leg raise is one of the most effective ab exercises for men. It specifically assists in developing your lower abs.

Lying leg raises involve you lying on a bed, bench or floor and raising, then lowering, your relatively straightened legs. Sounds easy, right?

In order for you to reap the benefits of lying leg raises, you truly need to master the form.

In lying leg raises, the form you need to worry about is with your pelvis. Focus on rolling your pelvis under and upwards to truly engage your lower abs.

For step-by-step instruction and a video tutorial, learn more about lying leg raises here.

Best Ab Exercises for Men: Ab-Wheel Rollout

ab roll-out ab exercises for menThe ab-wheel rollout is one of my favorites. Because who doesn't like playing with gym equipment and working their 6-pack muscles at the same time?

Essentially, ab-wheel rollouts are the action of you starting in a tabletop position on your knees and then “rolling” the ab-wheel out in front of you.

Again, the trickiness is in the form.

In order for you to do this effectively, you need to tense your ab muscles the entire time. In addition, do not let your lower back dip at the furthest point of your roll out.

For step-by-step instruction and a video tutorial, learn more about ab wheel rollouts here.

Best Ab Exercises for Men: Swiss Ball Crunch

The Swiss ball crunch will truly make you feel the burn in your core. This exercise also contributes to a strong back and good posture, which is a foundation for solid ab work.

In Swiss ball crunches, you position your lower back on an exercise ball so that your butt is just off of the ball. With your arms outstretched behind you and your chin tucked, curl your abs forward.

Outstretching your arms behind your head is a key to Swiss ball crunches because it adds extra tension to your abs.

Crossing your arms over your chest or placing your hands behind your ears isn't nearly as effective.

For step-by-step instruction and a video tutorial, learn more about Swiss ball crunches here.

Best Ab Exercises for Men: RKC Plank

The RKC plank stands for Russian Kettlebell Club, and it is the best plank exercise you can do.

We've all heard people commenting on how long they can hold a plank.

plank variations ab exercises for menBut trust me, if you can hold a RKC plank for longer than 15 seconds, you're a champion.

In an RKC plank, you assume a plank position but push up on your forearms to create a slight rounding in your upper back. Then, you tense your glutes and quads as tightly as you can.

This form and tension create a plank that engages your entire body. You'll feel your muscles shake, which means it's working.

For step-by-step instruction and a video tutorial, learn more about RKC planks here.

Best Ab Exercises for Men: Side Plank

Another variation of the plank is the side plank. This exercise focuses on the obliques, which run down the outer side of your abs.

Strong obliques are important for overall ab development, posture, and can help in sports that involve explosive twisting like tennis.

In a side plank, you place your forearm on the ground so that your shoulder is directly in line with your elbow. Then, you place your legs to the side and stack your feet on top of each other.

Finally, by lifting your hip off of the floor and making sure your body is in a straight line from head to toe, you engage your abs and sustain the position.

The key is to make sure your hip isn't forward or backward or sagging. Everything must be in line to work your abs in this exercise.

For step-by-step instruction and a video tutorial, learn more about side planks here.

Claim Your 6-Pack

Well, there you have it. The most effective ab workouts for men over 40 are outlined above.

ab exercises for menTo make good on my promise, I'd like to show you the proof that these techniques really work.

To me, there's nothing more motivating than seeing my peers take hold of their body image.

With the exercises outlined above – coupled with a great eating plan like our Free Fit Father 1-Day Fat Loss Meal Plan – you really can achieve the lean, strong abs that you want.

As you embark on this journey, keep in mind that tools like our 24-minute fat burning workout and our comprehensive weight loss transformation program are other great resources that can help you see fast and lasting results.

Go forth and get lean, my friends!


Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
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LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information. Thanks for reading!


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