Ab Routine For Men: A Step-By-Step Guide
Ab Routine For Men: A Step-By-Step Guide
Who doesn’t want a killer six-pack to finish off the great physique you’ve been working for? Defined ab muscles are one of the pinnacles of a muscular body, but they’re also one of the most challenging things to achieve.
Not only do you have to have a strong abdomen, but you also need to work for a low body mass index (BMI). The fact is that a truly complete ab routine is more than just ab exercises.
So today, let’s go through what it takes to have a well-rounded ab routine that can help you achieve that six-pack we’re all after. Here are some exercises you need to be doing and some fuel your body needs to build your muscles efficiently.
Finding a good ab routine can be like finding a needle in a haystack. A quick internet search will give you hundreds of “the best ab workouts.” But this will be a bit different than others you may find. These ab exercises focus on the entire core, building you a solid foundation and then adding strength and definition on top of it.
There are three different muscles in the abdomen muscle group: the transverse abdominis, the obliques, and the rectus abdominis.
Although the rectus abdominis is the muscle that provides the bumps that give you the six-pack look, it’s important to strengthen all three to really develop strong abs.
The workouts below work all three muscles so you can have a solid foundation in your core.
To do planks, first, lay on the ground face down. Spread your feet about hip-width apart, and then lift yourself onto your elbows, keeping them directly below your shoulders. Keep your body in a perfectly straight line from your head to your ankles to form the plank position.
Actively squeeze your abs and glutes and push away from the ground with your elbows. If you do it right, you’ll be feeling it. This exercise works all your core muscles, but especially your transverse abdominis, building you a good foundation.
You can also rotate onto one arm, turning your body 90 degrees so it’s perpendicular to the ground. This is called a side plank, and it can help build a solid foundation in your obliques as well. Do it on each side for balanced gains.
Dead bugs are another great foundational workout for the core. Lay down flat on your back. Pull your abdomen in so your lower back is as close to the floor as possible. Slowly raise one leg, bend your knee to a 90-degree angle, and raise the opposite arm straight up into the air simultaneously. Then slowly lower your leg and arm and switch to the others.
Lift your left leg and your right arm, and then your right leg and left arm. This workout is about slow and deliberate movements and actively flexing your core throughout the entire movement. This will help build a good transverse abdominis foundation for your rectus abdominis to be built on.
Crunches are probably the most well-known ab workout around. Unfortunately, many people often do it with bad form and not get maximum muscle growth.
Lie down on your back with your knees bent at a 90-degree angle. Bring your hands up to your ears or cross your arms on your chest. Squeeze your abdomen to pull the top part of your back off the floor to bend your torso.
You shouldn’t go all the way to a sit-up, just part of the way to get that isolated upper abs to tighten.
It’s important with crunches not to lock your fingers behind your head. This could cause you to involuntarily pull your head up to assist you with the crunch. This could lead to a neck injury, so keep your hands next to your ears, not locked behind your head.
The bicycle crunch is another option that can help target your lower abs, and to do this exercise, you should alternate bending each knee and bringing it up to the opposite elbow. Your left knee should touch your right elbow, and your right knee should touch your left elbow.
Cable rotations are a great machine workout for your obliques. Your external obliques provide that nice framing for the six-pack that completes the look.
Go to a cable arm machine and set it at about chest height to do a cable rotation. Your start position is this: stand perpendicular to the device with feet shoulder-width apart and grab the handle, holding your arms straight out in front of you. Rotate your torso using your abdomen muscles to lift the weight, and slowly let it back down.
To get the burn you’re looking for, don’t let the weight drop on each rep. Keep it suspended through the whole set to get those six-pack abs working.
Many people forget that in order to have prominent, killer abs, you have to get your body fat in check. Men need to have about nine percent body fat or lower to achieve that coveted six-pack.
To trim the body fat, you’re going to have to do some quality cardio.
Rowing is one of the best forms of cardio out there. Not only does this exercise engage the whole body for maximum calorie burning, but it also really engages your core throughout the workout.
Because rowing distributes the weight throughout the body, it’s easier on the joints, so it’s a great gym workout for you older guys as well.
Sports are a highly effective way to get some cardio in by making your cardio something you enjoy. Basketball, tennis, and soccer are great sports that can get your heart pumping, and you can even do it with some buddies to help you stay motivated.
A lot of sports are great for your core too. Tennis has those great upper body twists to engage your core with each swing. Soccer and basketball require balance and stabilization in the core, so your abdomen will be engaged throughout the game.
Fuel Your Body
The final step to your ab routine, and one of the most important, is making sure that your body is fueled for the job. What you put into your body matters a ton, and it can shape your muscle growth ability and endurance during workouts.
To build muscle efficiently, you’ll have to balance your macronutrients right. The macronutrients are carbohydrates, fats, and proteins. You need each one to keep your body fit.
Try to get about 50% of your calories from carbs each day. They will make sure your muscles have the energy to keep up with the workouts you’re doing.
Shoot for 30% of your daily calories from protein so your muscles can rebuild and grow. It could also help take a calorie calculator test online to determine how many calories your body needs each day.
Supplements can help support the activation of your body’s muscle growth. One great option is a testosterone supplement like Total T.
Testosterone is the natural male hormone in the body and plays a major role in muscle growth. This supplement can help your body to have more testosterone available and support your muscle growth.
Developing a solid core will take a lot of work, but it’s worth it. Not only will it look great, but it can help your daily function too. A stable core can help you keep up with the kids, do the hard work around the house that needs to be done, and so much more.
If you stick to this routine, do your ab exercises, get your cardio in, and fuel your body for muscle growth, then you’ll have a great set of abs in no time.