The abdominal muscles, commonly known as the ab muscles, start at the end of the rib cage and continue till the pelvic muscles. The rectus abdominus muscles are the protector muscles as they shield the vital organs located in the abdomen, namely the stomach, kidneys, liver, etc. However, this is the muscle, where you will see maximum fat accumulation as well. So that one can get the ripped abs, it is important to follow best ab workout for men. Now arises the question, how does one know, which is the best ab workout for men. An abdominal workout, which comprises upper ab exercises, lower ab exercises and love handle exercises, is the best ab workout. You will now ask, is it necessary to go to a gym to get six pack abs? No, one does not have to go to a gym to get six pack abs. We will now take a look at the exercises, which can be made a part of the best ab workout for men at home.
Best Ab Exercises
Whatever be the reason you want to have a ripped abs, you have to ensure you do the right abdominal exercises for the same. Along with the best ab workout, you also should have an appropriate diet. If you neglect your diet, you will find it difficult to get to your goal.
Long Arm Weighted Crunch
Most of us have done the regular abdominal crunches. The long arm weighted crunches are intensive as compared to the regular crunches. It helps in working the upper abdominal muscles. To do this abdominal exercise for men, lie down on your back with feet placed closer to your buttocks. Hold dumbbells in both your hands and extend your hands above your head. Exhale as you crunch and lift your shoulders and head off the floor. Extend your hands in front of your knees. Hold the position for a few second and come back to the starting position and repeat the exercise.
Weighted Oblique Crunch
This exercise should be a part of the effective ab workouts. It is a compound exercise, which targets the oblique muscles and the upper ab muscles. Lie on the floor with the feet flat on the floor. Hold one dumbbell with both the hands. Lift your head and shoulders off the floor, twist to the right, hold for a few seconds and come back to the starting position and repeat the same on the other side.
Reverse Crunch
This is one of the good lower ab exercises for men, hence should be a part of the lower ab workout for men at home. Lie on your exercise mat, lift your feet off the floor and bend them at 90 degrees angle. Place your hands on the mat and try to bring the knees as closer as you can to your chest. Hold the position for a few seconds, release and repeat the exercise again. This exercise should be repeated in the lower ab workout routine at least 20 times.
Planks
This ab exercise for men should be a part of any good ab workout for men at home. To do this exercise, come down on all your fours. Place the elbow on the ground and curl the toes under. Alternatively you can place the palms on the floor and curl the toes under. Contract your abdominal muscles and lift your entire body off the floor. Make sure your lower back does not dip. Hold the position for as long as you can. This exercise helps in working the core muscles and also helps to build core strength.
Designing an Ab Workout for Men
Designing an easy ab workout at home is a difficult as well as an easy task. It is difficult, if you do not know how to design the workout. However, once you know how to design an ab workout for men, then it is an easy task. There are three types of sets, which can be used to do ab workout. The first technique is doing straight sets. In this, you do an exercise for 1 to 3 sets and then move on to the next exercise. The next is called super set technique. In this, you alternate between two different exercises without any rest between them. After the super sets comes circuit technique. In this technique, you increase the number of exercises and do them without any resting time between them. It is best to start with straight sets and then move onto super sets before you start with circuit training. Remember, a best ab workout routine for men is the one, which is able to work the muscles and show results.
Before you do your self designed ab workout at home, remember not to forget the warm up exercises. At the same time, it is necessary that you include some form of cardiovascular exercises in your schedule. The cardiovascular exercises will help you to lose weight and shed the excess fat. If you have had any stomach injury, etc., it is best to talk to your health care professional before you do an ab workout at home.
No comments:
Post a Comment