Moves for Men

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Side plank is a great way to work both the obliques and the glutes. Lie on your right side, placing the right elbow on t...
15/12/2022

Side plank is a great way to work both the obliques and the glutes. Lie on your right side, placing the right elbow on the floor directly under the shoulder. Keep the legs straight, with the left leg resting directly on top of the right. As you contract your waist and glutes, raise your hips and knees. Keep the right foot in contact with the floor. Hold for 5 to 20 seconds. Rest for 30 seconds and repeat. Then switch sides.

Stand with your arms at your sides, feet hip-width apart. Tighten your abs, and raise your right knee up toward your che...
15/12/2022

Stand with your arms at your sides, feet hip-width apart. Tighten your abs, and raise your right knee up toward your chest. Keeping the knee high, try to cross your right leg over the left. Avoid rotating the left hip. Now bring your right leg back toward the right side of the room, opening the right hip. Return to starting position. Do five to 10 reps on each side.

If you'd like your rear view to be as buff as your abs, try this move for sculpting the gluteal muscles. Lie on your bac...
15/12/2022

If you'd like your rear view to be as buff as your abs, try this move for sculpting the gluteal muscles. Lie on your back, with your knees bent and feet hip-width apart. Contract your abs and glutes as you raise your hips off the ground. Press your heels into the floor, and avoid arching your back. Inhale and slowly lower yourself to the ground. Repeat for 12 to 15 reps.

This move starts with your stomach on a stability ball, hands and feet on the floor. Engage the abs. Now walk your hands...
15/12/2022

This move starts with your stomach on a stability ball, hands and feet on the floor. Engage the abs. Now walk your hands forward until you form a rigid plank, ankles resting on the ball. Don't let the low back sag. Slowly, tuck your knees into your chest. Hold briefly, then slowly return to a plank position. Expect the ball to roll forward and back with your moves.

Kneel on your hands and knees, with your fingers facing forward. Tighten the core muscles, and raise the right leg until...
15/12/2022

Kneel on your hands and knees, with your fingers facing forward. Tighten the core muscles, and raise the right leg until it is parallel with the floor, not higher than the hip. At the same time, raise the left arm until it is parallel to the floor. Hold briefly. Then lower to starting position, and repeat on the other side. One rep includes a full cycle of both sides. Do three sets of 8-12 reps.

As you build steely abs, be sure your back keeps pace. The plank gets the job done. Lie on your stomach with your forear...
15/12/2022

As you build steely abs, be sure your back keeps pace. The plank gets the job done. Lie on your stomach with your forearms on the floor. Keep the elbows bent and under your shoulders. Use your core muscles to lift your torso and thighs off the floor, tightly contracting your butt and your abs. Hold for 5 and work up to 30 to 60 seconds before lowering to the floor. Do three sets, resting 20 to 30 seconds in between. Stop immediately if you feel any lower back pain.

To look good shirtless, you'll want chiseled pecs along with flat abs. Here's a move that targets both areas. Sit on a s...
15/12/2022

To look good shirtless, you'll want chiseled pecs along with flat abs. Here's a move that targets both areas. Sit on a stability ball holding dumbbells. Walk your feet forward and lie back until your head and upper back rest on the ball. Hold the dumbbells directly above your elbows. Tighten the abs and push the dumbbells straight up. Slowly swing the arms out and in -- extended but not locked. Do three sets of 8-12 reps.

Choose a medicine ball or dumbbell. In a sitting position, lean back slightly and engage the abs, with your knees bent a...
15/12/2022

Choose a medicine ball or dumbbell. In a sitting position, lean back slightly and engage the abs, with your knees bent and heels touching the floor. Hold the weight close to your body, and slowly twist your torso to one side. Pause briefly before rotating to the opposite side. Contract the abs deeply as you twist. Work up to three sets of 12 reps.

Grab a dumbbell, medicine ball, or cable weight system. Choose enough weight to work the muscle to fatigue within 12 rep...
15/12/2022

Grab a dumbbell, medicine ball, or cable weight system. Choose enough weight to work the muscle to fatigue within 12 reps. Kneel on one knee with the other foot forward. Use both hands to lift the weight up over your shoulder, on the foot-forward side. Don't turn your torso. Slowly lower the weight to opposite hip. Head, hips, and torso should face forward at all times. Do eight to 12 reps before switching sides.

The reverse crunch targets the lower abs, which are tough to tone. Keep your arms at your sides, palms down. Use the abs...
15/12/2022

The reverse crunch targets the lower abs, which are tough to tone. Keep your arms at your sides, palms down. Use the abs to lift the legs, bringing the knees directly over the hips. Contract the abs further, and raise your hips and lower back off the mat, knees toward your face. Hold briefly before lowering back to the mat. Don't let your feet touch the floor. Do three sets of 10-12 reps. Also see: The best lower ab workouts for women and men.

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