Learn How to Do Effective Abdominal Exercises:

Recent studies performed by the American Council on Exercise’s outlines a list of the best and most effective abdominal exercise and workout regimes for men. One important factor to keep in mind is that abdominal workouts do not reduce the amount of fat over the abdominal area or automatically create the coveted six-pack abs that many men so want to achieve. However, the following exercises will help you strengthen your abdominal muscles along with the rest of your body. Workout routines and exercises that cover the entire body help increase stamina, build muscle, and raise metabolic rates.

Each of the recommended exercises will target specific parts of the body, and explains how to do each specific exercise correctly.

The Bicycle:

First lie face up on the floor, then join your fingers together behind your head. Bring your knees in toward your chest and lift your shoulder blades of the ground, without pulling on your neck. Straighten your left leg out to about a 45 degree angle while simultaneously turning your upper body to the right, next bring your left elbow towards your right knee. Continue by switching sides bringing your right elbow towards your left knee. Be sure to continue alternating sides using a pedaling motion, like riding a bicycle, for at least 12-16 repetitions.

The Captains Chair:

First stand on a chair, then grip the handholds in order to stabilize your upper body. Begin by pressing you back against the pad and contract your abdominal muscles by raising your legs and lifting your knees towards your chest. Be sure not to arch your back, and keep your breathing steady and smooth. Slowly lower your back down, repeat for 12- 16 repetitions.

Men’s Health: Gyms and Fitness Centers

To start lie face-up on the exercise ball, make sure that the ball is placed under your mid to lower back. Then cross your arms over your chest or behind your head which ever is more comfortable for you. In order to contract your abdomen lift your torso off the ball, while pulling the bottom of your ribcage towards your hips. As you do this curling motion make sure that you are keeping the exercise ball stable as you do not want to start rolling with it. Now lower your back down which will stretch the abdomen. Perform 12- 16 repetitions.

The Plank Lay face down on your workout mat, the rest on your forearms, keeping your palms flat on the floor. Now push yourself up off the floor, making sure you are up on your toes and resting on your elbows. Be sure to keep your back as flat as possible, it should be in a straight line from your head to your heels. Start to tilt your pelvis and contract your abdomen. You do not want your rear end sticking up high in the air. You should hold this position for 20 to 60 seconds then lower yourself and repeat for 3-5 more repetitions.