Forget the gym: 7 brilliant AB workouts for men at home

There’s more to becoming the best version of yourself than trimming your beard and trying out a new fragrance now and again.

It doesn’t matter how you slice it; exercise is always going to be essential to making sure that you look and feel your best. 

Whether you’re working out to lose some of that extra weight around your gut, or you’re trying to boost your endurance, the right routine can work wonders. 

So, what if you’re looking for epic abs?

Well, the bad news is, you’re gonna need some time and dedication to get the ideal six-pack. In theory, the recipe to a killer core can be as simple as committing to a regular workout routine and eating fewer pizzas for dinner. 

However, you also have to be committed to making your dream of a killer body a reality. 

We can’t help you much on the motivation front. But, what we can do is make it easier to stick to your routine. With the following home ab workouts, you can build the perfect body from the comfort of your sitting room. 

That means excuses like “I can’t be bothered to drive to the gym”, or “I can’t afford a membership” go in the trash (where they belong). 

Creating your own at-home ab workouts

The following ab workouts for men at home concentrate on exercises that target your core and central body mass. That means that you’re going to be working exclusively on the muscles that create your six-pack and pecs. The beauty muscles. 

However, it’s worth noting that these routines will work best when they’re combined with other strategies, like strength workouts for endurance, and cardio for stamina. Exercises that improve your balance can be handy too. 

All the while, you’re also going to need the right diet. 

Even the best home ab workouts can’t contend with a schedule fueled by cake and garlic bread. 

That said, let’s get started. 

1. The Spiderman press-up

You don’t need us to tell you that the right set of six-pack abs can make you feel like a superhero. 

While you might spend more time feeling sore, rather than Thor-esque to begin with, there’s nothing wrong with using your favourite heroes to inspire your routine. 

Start your ab workouts at home with a 15-rep set of Spiderman press-ups:

  • Get into the position for a traditional press up, with your toes and hands on the floor. 
  • Pull your right knee up to your right elbow, keeping it just off the ground as you lower yourself to the floor. 
  • Press your body back up and move your leg back to the starting position.
  • Alternate between both legs. 

This routine is a slightly tougher version of the traditional press-up, so it will take some getting used to. It’s great for targeting your core, chest, and triceps, however. Additionally, you can improve your balance with this strategy too. 

You don’t need to wear the Spiderman outfit (unless you want to). 

2. Star planks

While you’re channelling your inner superhero, fuse some of your star power into this next home ab workout. Start in your press-up position, and walk your toes and palms all the way, so that they’re far away from your body, forming a kind of X shape. 

From there, brace your core (squeeze your stomach muscles), to keep your body lifted off the ground. 

It’s going to be really hard to achieve this lift at first, so don’t be surprised if you can only do a few seconds. As you build your endurance and stamina, you’ll be able to work your way up to a full minute.

You’ll need to add a full minute star plank to every workout strategy if you want to get those six-pack abs fast! This exercise engages your entire body and forces your core to work super hard. 

It’s brutal – yes – but it works. 

3. Traditional crunch

Don’t worry, this list of options for ab workouts at home isn’t going to be totally made up of exercises that you’ve never heard of. We’ve got some traditional ab workouts for men thrown in too. 

To make your crunches super effective, add a medicine ball or weight plate into the mix. You should probably start without the weight when you’re first learning how to get a six-pack at home. 

As the crunch starts to feel easier, push yourself to accomplish more

  • Start lying flat on your back, knees bent at 90 degrees. 
  • Place your hands on the sides of your head and press your lower back into the floor as you drive your shoulders away from the ground. 
  • Tense your abs (squeeze them) when you’re at the top of your crunch, then slowly return to the starting position. 

According to one study by the American Council of Exercise, when compared to other at-home ab workouts with some of the latest equipment on the market, the crunch still helps you to build your muscles more than anything else. 

4. Extension to cannonball

Ever had a hard day at work and just wanted to curl into a ball on the floor.

Here’s your chance. Ab workouts for men don’t come much easier than this. 

This tool for building six-pack abs is great for engaging your central muscles.

You’ll need to start in a ball shape on your back, hugging your knees to your chest. When you’re ready, extend your arms and legs outwards, pressing your lower back into the floor.

The aim is to keep your limbs off the floor and extended for at least a minute before you return back into your ball position. This is a kind of stretching exercise that’s ideal for when you’re coming down into the recovery phases of your home ab workouts.

5. Side planks

Good news! 

We’ve got another planking exercise to add to your ab workouts at home. 

We know a lot of people don’t love planking, but they’re great for working on your core. 

We’d recommend taking a break between your star planks and side planks, as you’ll need to recuperate some energy in your muscles. 

  • Lie on your side (right or left, it doesn’t matter), with your knees stretched out straight. 
  • Prop your body up so you’re taking the weight entirely on your forearm. 
  • Brace your core and raise your hips until you’re forming a straight line from head to toe. 
  • Hold the position for one minute.
  • Roll over and repeat on the other side.

This variation on the standard plank specifically targets a set of muscles that will prevent lower back pain and give you more strength in your core. 

Researchers have discovered that stronger hip and back extensor muscles are ideal for warding off back problems. 

6. Bird dog

We’re taking a leaf right out of the yoga book for this ab workout for men.

Turns out that yoga might be way better for your body than you think. 

Start in a tabletop position for this routine. That means with your hands and knees on the floor, turning your back into a kind of table. 

Engage your stomach as you lift your right arm and left leg at the same time. Stretch the opposing limbs out as far as you can and hold for about thirty seconds.

Bring your elbow and knee to touch under your body, and then repeat the same exercise on the other side. This is a great way to stretch out your core. 

What’s more, you get a moment to relax in between gruelling planks and press-ups. 

Trust us, you’ll definitely appreciate adding this move to your routine. 

7. Russian twist

Last but not least, add a set of 25 Russian twists to your recipe for six-pack abs. As far as ab workouts for men go, this is one of the best.

Once again, this part of your workout will work best if you have a weight to add into it, like a medicine ball. Don’t worry if you can’t find anything to lift though. 

Just sit down with your knees bent and your back straight, then:

  • Lean back so your spine is at an angle from the floor. Think of it like hovering between sitting up and lying down. 
  • Hold your arms out in front of you and twist them to one side (the right), then twist your bent knees to the left. 
  • Hold that position for a second or two, then return to the starting position.
  • Repeat on the opposite side. 

This is another excellent way to strengthen your core and improve balance at the same time. Adding the weight will really help to speed up the progress in your routine if you can find one. 

Get the six-pack of your dreams

As mentioned above, you’re going to need more than just a great exercise routine for six-pack abs. A body like Chris Hemsworth takes time, effort, and good nutritional choices too!

On the plus side, with the seven ab workouts for men at home that we addressed above, you can start building a stronger core, without having to worry about going to the gym. That means that you have fewer excuses to hold you back. 

Got any exercises that we missed? Tell us about them in the comments below and stay tuned for more bodybuilding tips! 

Blitz yourself better!

This article contains general nutritional tips and advice. However, no diet or exercise program should be started without consulting your physician or other industry professional first.
For more information read our full disclaimer here.

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