Sunday, September 23, 2012

Ab Workout For Men

Abs Workout for Men

Do you want to bring out the six pack hiding underneath the keg?
If so, you need the right ab workout. This needs to be combined with regular cardio and weight training in order to get maximum result and body fat loss. You absolutely NEED to do your cardio/aerobic fitness because you won’t be able to see those abs if they’re hiding under body fat ;)
If you are just starting out with any ab routine, you need to work at a level that is appropriate. So we have broken down this routine into beginner, intermediate and advanced. Start with the beginner and move on after a few weeks or whenever you feel ready. Ideally you should be doing this ab routine 2 or 3 times per week in order to start seeing results.
So, let’s look at our ab workouts for men:

Beginner Ab Workout for Men

Plank on elbows
Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Now brace your abs as if someone were about to punch you in the gut. Hold for 30 seconds. Rest 30 seconds, and repeat once
Mountain climber with hands on bench
In pushup position with your hands on a bench, brace your abs and slowly lift your left knee toward your chest. Pause 2 seconds, lower it slowly, and then raise your right knee. Alternate for 30 seconds, rest 30, and repeat once.

Side plank
Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Now brace your abs and hold for 30 seconds. Roll over onto your right side and repeat. Rest 30 seconds, and do 1 more set.

Intermediate Ab Workout for Men

Plank with feet elevated
Use the guidelines for the beginner version of the exercise, but with both of your feet on a bench.

Mountain climber with hands on Swiss ball
Follow the beginner instructions, but place your hands on a Swiss ball instead of a bench. This means you need to work on your balance and use your score a lot more than the beginner’s version.

Side plank with feet elevated
Do this the same way as the beginner version, but with both of your feet on a bench.
*With the intermediate ab workout, complete the exercises outlined in the beginner’s workout as well as the ones above*

Advanced Ab workout for Men Extended plank
Do the beginner version, but place your weight on your hands, which should be positioned about 6 to 8 inches in front of your shoulders

Swiss-ball jackknife
In pushup position with your feet on a Swiss ball, raise your hips and pull the ball forward. Do 2 sets of 15 reps, with 30 seconds of rest

Single-leg side plank
Do the beginner version, but once you're in position, raise your top leg and keep it raised for the duration of the set
*With the advanced ab workout, you can add in the exercises outlined in the beginner and intermediate workout as well as the ones above to really push yourself*

If you are starting out on beginner, do the beginners workout for the first 3 weeks, move on to intermediate for 3 weeks and then finally move onto advanced. By the point you move onto the advanced workout you should be well on your way to getting the toned six pack you want.

No comments: