While the abdominal muscles make up much of the core, there are a number of other muscle groups that contribute, including muscles in the hips, pelvis and lower back.
These muscles are sometimes referred to as the lumbopelvic-hip complex, and they must all be targeted to achieve a strong core.
Targeting the entire core will lead to improved balance, coordination, and stability.
This, in turn, will help to reduce injuries while working out, or even just performing everyday activities. Numerous studies have looked at the relationship between core strength, and low back and lower extremity injuries.
A meta-analysis of these articles came to the conclusion that a comprehensive training program that includes core stabilizing workouts is necessary to meet the demands associated with daily activities, exercise, and sports training (1).
Other Benefits Of Core Workouts For Men
Core exercises have also been found to be beneficial for reducing chronic pain. For instance, one study looking at the effectiveness of core stabilization exercises found that core strengthening is more effective in reducing low back pain when compared to regular physical therapy exercises (2).
Core strengthening exercises have also been found to improve muscle imbalances, posture, and enhance cardiovascular fitness, flexibility, and strength in patients with low back pain (3).
Strong core muscles will allow you to perform other activities with more strength and ease. Daily activities like lifting items around the house or working outside require strong core muscles.
Even recreational activities like playing golf or running rely on strong core muscles to avoid injury and improve performance. In order to be in the best shape of your life, it really does start with a strong core.
How To Incorporate Core Workouts For Men
The Fit Father Project strives to provide comprehensive workouts and fitness regimens that incorporate core strength and muscle building, such as those included in our free workout.
These workouts are great for busy men to achieve their fitness goals.
There are numerous other core workouts that men can add to their fitness routine. One crucial point to remember with any activity is to add variety and to train the muscles from different angles.
Using different movements allows you to get the most out of your workouts. It is about quality and not necessarily quantity when doing core exercises.
Slow, deliberate movements will really test the core muscles and build definition. Check out some of the core workouts for men below that specifically target the midsection.
Including three to five of these core workouts for men, three times weekly into your exercise routine will have you well on your way to a sculpted, strong core.
FREE 24-min Fat Burning Workout
All you need is 24 minutes + 10 feet floor space + 1 pair dumbbells
Ten Essential Core Workouts For Men
-
-
Medicine Ball Twists:
-
Sit on the floor with your knees bent. Hold a medicine ball at chest level with your arms straight out. Lean back slightly into a “V” position.
Keep your back straight. Without moving your torso, rotate your arms far to the left, then far to the right. That’s one rep. Continue back and forth as fast as you can.
For beginners, you can start without the medicine ball and simply clasp your hands in front of you and move your hands' side to side, touching the ground.
Try to perform 12-15 reps.
-
-
Hanging Leg Raise:
-
Slowly lower your legs back into the starting position. Repeat 8-10 times. Try not to swing your body and really engage your abdominal muscles to form your body into an L-position instead of using body momentum.
-
-
Side Crunches:
-
Crunch your torso toward your left hip as you raise the left hip into the air simultaneously. Pause and then return to the starting position. Aim for 12-15 reps.
-
-
Plank Variations:
-
With correct form, planks will work your abs, low back, and hips. You will also feel this somewhat in your shoulders and upper back depending on the variation.
Side Plank:
This is a great move to strengthen your obliques and hip muscles. Lie on your left side, propping your upper body up with your left elbow and forearm and keeping your knees straight.
Raise your hips so that your torso is slightly above parallel to the floor and your body is in a straight line from your head to ankles.
Hold for ten seconds if this is your first try at these. Gradually try to hold this position for longer periods of time as you gain strength.
Elbow Plank:
Start face down on the floor resting on your forearms and toes. Contract your abdominals to keep yourself up and prevent your low back and butt from sticking up in the air.
Keep your back flat throughout the exercise. Hold for as long as you can. Aim for 10-20 seconds in the beginning and work your way up to one minute (or longer!) as you get stronger.
Single Arm Plank:
Get into the elbow plank position as above with your elbows bent and your weight resting on your forearms. Your body should form a straight line.
Raise your right arm until it’s in line with your body as you engage your abs. Try to keep your back straight and not tilt your hips to either direction.
Try to hold for 10 seconds to start and then gradually increase the time as you gain strength. Repeat with your other arm.
By raising the arm you are forcing the core to stabilize your body to a greater degree than if both arms were on the ground.
Bird-Dog Plank:
Begin in a push-up position, with your arms extended and hands on the floor, wrists under your shoulders. Lift your right leg straight behind you, then lift your left arm straight in front of you.
Keep your body in a straight line from fingertip to toe. This is a very challenging balance move that will force you to contract and engage your core muscles throughout to maintain balance.
Do not be discouraged if you cannot hold this for more than a few seconds at first. Gradually increase your time as your core strength and balance improves.
-
-
Supermans:
-
This is an excellent move that targets the low back muscles. You will also feel this in your glutes, hamstrings, and upper back.
Lie on your stomach with your neck and spine in neutral position. Extend both arms and both legs at once as if you’re Superman flying through the air.
Your waist and belly button should be the only things touching the floor. Hold the position for 10-15 seconds and build up time in increments as you progress.
-
-
Reverse Crunches:
-
Lie on your back with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
Lift your feet up so your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle and parallel to the floor.
Inhale and bring your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement, your knees will be touching your chest.
Hold the contraction for a second and move your legs back to the starting position while exhaling.
-
-
Bird-Dog:
-
Hold for 3 seconds, then return to the starting position. Repeat, extending your right leg and left arm. Perform 2-3 sets of 15 reps. This is a great hip stabilizing exercise that will also strengthen the low back.
-
-
Hollow Body Hold:
-
Your arms and head should be raised along with the shoulders. Try to keep your lower back in contact with the floor.
The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact.
Hold this position for 20 seconds. Gradually increase the time as you gain strength.
-
-
Hip/Glute Bridge:
-
This is a great core exercise for the lumbopelvic-hip complex and the hamstrings as well.
Lie flat on your back with your hands by your sides and your knees bent. Keep your feet on the floor about hip-width distance apart. Push your hips up off the floor, keeping your back straight.
Slowly lower yourself back down to the starting position. Start by holding at the top position for 15 seconds and gradually try to increase the time as you gain strength. Aim for 8-10 reps.
-
-
Flutter Kicks:
-
Lift your heels about 6″ off the ground and flutter kick in a quick motion. See how long you can last and work up as you improve.
THE 30-Day Health Program for Men 40+
Fit Father 30X is the world’s first sustainable weight loss plan for fathers.
Take Action With These Core Workouts For Men
As you can see, core workouts for men include so much more than just crunches. The core is an entire group of muscles in the abdominals, low back, hips, and pelvis that help stabilize the body for all exercises and activities of daily living.
A strong core is the foundation to build up the muscles in the entire body and is essential for overall health and fitness.
Including the above core workouts for men will allow you to maintain proper form and posture and reduce the risk of injuries or chronic pain.
And working out the core is not just confined to specific “core” days. Pretty much every weight lifting move you perform involves core stabilization.
Make sure to focus on really engaging the core throughout all of your exercises to maintain proper form.
Whether this is during lunges, shoulder presses, or standing curls, engaging the core will allow you to not only strengthen the core muscles but also to perform whatever move you are doing to its maximum muscle building potential.
The Fit Father Project also includes some other great workouts and meal plans that will help you enhance your core strength. Check out these great free meal plans and workouts here.
On top of this, the Fit Father Project offers the Fit Father 30X (FF30X) training plan. This is a comprehensive nutrition and exercise plan that will have you on the way to not just a sculpted core, but an overall healthier and stronger physique.
With so many excellent options, there’s no reason to not get started today!
Your new coach and friend,
Holly Smith
Writer, The Fit Father Project
Holly Smith is a board-certified physician specializing in internal medicine and nephrology with a bachelor's degree in dietetics.
A strong interest and passion for health and wellness, Holly is also a NASM certified personal trainer with a performance enhancement specialization.
Holly enjoys long-distance running, competing in Ironman triathlons.
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).
Inside FF30X, you'll receive:
- The simple & delicious Fit Father Meal Plan
- The metabolism boosting Fit Father 30X Workout (under 90 min/week)
- VIP email coaching where I'll personally walk you through the program
*Please know that weight loss results & 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 core workouts for men.
References:
1) Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health. 2013;5(6):514–522. doi:10.1177/1941738113481200
2) Akhtar MW, Karimi H, Gilani SA. Effectiveness of core stabilization exercises and routine exercise therapy in management of pain in chronic non-specific low back pain: A randomized controlled clinical trial. Pak J Med Sci. 2017;33(4):1002–1006. doi:10.12669/pjms.334.12664
3) Aashima Datta, Siddhartha Sen, Shivpriya (2014) Effects of Core Strengthening on Cardiovascular Fitness, Flexibility and Strength on Patients with Low Back Pain. J Nov Physiother 2:202. doi: 10.4172/2165-7025.1000202
Others still may look to improve balance or flexibility.
While many may seem promising, it's important to first determine your goals and motivations. The best program is ultimately one that you'll stick with and that you enjoy.
Resistance training has been 
Below is a great full body workout for men over 40. It hits all the major muscle groups with weights and resistance exercises.
Like the deadlift, the standard bench press is included in so many workout regimens for a reason; it works!
Doing pull-ups trains you to use these muscles synergistically to really build up the back muscles.
Lie on your back and place your left foot over your right knee, and wrap your hands around the back of your right leg.
With the resistance moves, you will target the core, back, shoulders, arms, and legs.
And don’t forget to try the other excellent 
The glutes make up the largest and most powerful muscle group in the body.
Building strong glute muscles is a very important piece to this plan.
Strong glutes help you maintain a good balance in any activity, from running to walking or even just standing.
Place one hand on your right side and push through your right heel as you rotate your right hip open, raising your right knee until it points to the ceiling.
Place a pad across your hips with a barbell on top of the padding while your glutes are near the floor.
Place your right foot on top of the box or step with your weight placed on the center of your foot.
Hold a barbell across your back using an overhand grip.
Push up into a standing position, bringing your right foot forward.
While this exercise does work the lower back, it is a great glute exercise as well.
Bring your right leg behind you and place the top of your right foot on the bench and grasp your hands in front of you.
Bend at your hips and hold a kettlebell with both hands at arm's length down in front of you.
The exercises listed above are great for building strong glutes but are just one part of the overall picture.
Then I’d recommend you read the program overview letter for our 
This includes concentric, eccentric, and isometric contraction.
An analysis of a collection of resistance training 
Research on muscle building has shown that there is a dose-response relationship in muscle growth.
However, studies have also shown that time under tension is also important to stimulate muscle building for men over 50, as long as the muscles are exercised to the point of fatigue, there can be similar gains regardless of the amount of weight used.
Keep in mind, however, that higher reps will increase the duration of the exercise.
This can be broken down in a number of ways.
Monday: Lower Body
For example, while the large back muscles-the latissimus dorsi-are primarily engaged in a pull-up, the biceps assist in this motion. This is true for many back and biceps exercises.
With lower body exercises, many of the same muscles are used together to perform the motion, although one muscle group is typically the primary mover.
Chest – Standard Bench Press: 3 sets of 8-10 reps
On the other hand, if you are struggling to get to 8 reps, it’s time to swallow your pride and drop down to a lower weight.
Also, short rest periods may potentially blunt post-exercise muscle synthesis.
Holly Smith
This great chest workout for men is simple enough for someone who is just getting back into fitness but just as effective as many advanced programs to build a strong chest.
Feel your chest and shoulders open up as you take in several deep breaths.
You should always have a spotter when doing this exercise so that you can reach your max reps without injuring yourself.
Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you.
Inhale and, lower yourself slowly with your chest leaning forward about 30 degrees and your elbows flared out slightly until you feel a slight stretch in the chest.
Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. Keep a slight bend on your elbows in order to prevent stress at the biceps tendon.
Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked.
This will work your chest muscles in a similar manner as a standard bench press. Lie face down with your hands on the floor directly under your shoulders.
Here, like with decline bench press, you will be working your lower chest with decline push-ups.
Perform a standard push-up but keep your hands farther than shoulder-width apart.
These are also great exercises to keep in mind if you are traveling and don’t have access to a gym, but still want to maintain your workout routine.
You may have already done some internet searches trying to find some great fat burning exercises, only to find that they are more geared toward 
Start with feet shoulder width apart with a dumbbell in each hand.
Stand with feet slightly wider than shoulder width apart with toes pointing outward and hold a dumbbell at chest height.
Stand with your feet shoulder width, or slightly wider, apart. Grab both ropes and sit back in about a quarter squat with your core engaged.
Working multiple muscle groups will have you building lean muscle mass that will burn fat and calories, not just during the workout, but even after you leave the gym.
Get into a push-up position, with your hands directly below your shoulders, core engaged. Keep your back straight and avoid dipping or curving the lower back.
Begin standing with your feet shoulder width apart. You can hold dumbbells down by your sides, or you can just use your body weight to start out.
Sure it’s a simple exercise, but you don’t always need equipment and crazy moves to burn fat and build muscle.
Last, but certainly not least, the ultimate fat burning exercise. You are working multiple muscle groups while working up a sweat and improving cardiovascular fitness.
Save money and instead of hiring a landscaper, do the yardwork yourself!
Even learning a new hobby or sport that you've always wanted to try is a fun way to become more physically active.