Ab Exercises For Men: 5 Ways To Shred Your Core!

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

ab exercises for men

Want to redefine and shred your core? Then, it's time to learn the five best 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?

But 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!

Get started with the awesome old-school ab workout below, then keep reading for the top 5 ab exercises for men — complete with video tutorials.


The 5 Best Ab Exercises for Men

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

Second, while I just told you that abs cannot break through a big layer of fat, I did NOT just tell you to that all hope is lost. Abs are muscles, and all muscles can be strengthened — even while 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.

Now for the good stuff …

The 5 Best Ab Exercises for Men

1. 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?

To reap the benefits of lying leg raises, you truly need to master the form. The form you need to worry about in lying leg raises is your pelvis. Focus on rolling your pelvis under and upwards to truly engage your lower abs.


2. Ab-Wheel Rollout
The 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 involve 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. 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 rollout.


3. 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.


4. RKC Plank
The RKC (Russian Kettlebell Club) plank is the best plank exercise you can do.

We've all heard people commenting on how long they can hold a plank. But trust me, if you can hold an 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.


5. 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 and 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 the floor and ensuring 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.

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

Founder Fit Father Project, Founder Fit Mother Project

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

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

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

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
  • Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
  • The 9-Week Muscle Building Program – safe, joint-friendly exercises
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on ab exercises for men.

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy