Home Ab Exercises for Men

Leg Throw Downs

• Lie down on your back with your legs stretched out straight.
• Have your fitness buddy stand with his legs shoulder width apart, such that your head falls in between his feet.
• You can place your hands below your hips to support your pelvis.
• Hold your fitness buddy’s ankles with your hands for balance and support.
• Engage your core. Continue to breathe.
• Begin with bending your knees, then, raise your legs up – towards your partner’s direction.
• Here comes your partner’s role : He throws back your legs down, from where you lift the legs back again. The prime idea is to resist the force of the push.
• Do not let the feet touch the ground as your partner pushes them.
• Repeat.

To achieve toned obliques, your buddy must push you at about a 45 degree angle.

Plank Hold

• Begin by positioning yourself in the push-up position.
• From there, place your forearms on the ground in such a way that they are aligned in a 90 degree angle with respect to your shoulders. Make sure your elbows are placed just beneath your shoulders.
• Form your hands into a fist and position them firmly on the ground for stability.
• Engage your core, and squeeze your glutes.
• Your body should be positioned linearly.

The target is to keep yourself in this position for as long as your body and mind allows. If you’re a novice, begin with 30 seconds and progress gradually.