Who says you need to be wearing a cape to get abs like Superman? A bit of continuous effort and hard work is all it takes to actually achieve those body goals you’ve set for yourself. Even if you can’t find hours to give to a fitness workout regime, if you manage to do these 5-minute ab workouts for 15-20 minutes a day, you’re looking at shiny sparkly abs in just a few month’s time. We got in touch with Himanshu Bhatnagar, a Gym Owner and Fitness Trainer, to get his best ab workouts for men for those superhero vibes.
1. Leg Raise Hold
“What I personally do is lie down with my legs at a 45-degree angle and make small O’s with them in the air. This focusses on your lower ab area and is highly effective”, says Bhatnagar. There are several variations to the leg raise hold. For example, you can also place one leg over another at the 45-degree upraised position and hold it for 30 seconds or longer. Furthermore you can also gym equipment to do an upright leg raise hold.
2. Sit Ups
These are one of the best ab workouts for men. The one thing we can never truly ignore when it comes to the process of defining abs is sit ups. As an abdominal endurance training exercise, sit-ups are truly transformational. Here’s how you can do it:
Lie on your back with your knees bent and place your hands on the back of your head or you can even cross them over your chest.
lift your torso up as close as you can get to your thighs and then lower it back again to the starting position.
Continue this for two-three sets of 30 seconds each.
Always attempt the plank according to your endurance and strength. You can even start from 10-15 seconds before you move to longer durations. Your form is more important than the time you can hold it for.
Place your hands on the floor just a little wider than shoulder-width.
Ground your toes on the floor.
Push yourself up keeping your head in line with your back making sure it forms a straight line.
The plank also has variations that you can try like the side planks, leg raise planks, superman planks, etc. However, they should only be attempted once you’ve reached a certain level of endurance.
Crunches are similar to sit-ups but they have a lesser range of motion. However, they are still highly effective and you will feel the burn even with 15-30 seconds of crunches. More than burning calories, crunches affect your core muscles, specifically. The movement is not fast but controlled, flexing and releasing the core muscles and hence, helping build abs.
5. Cable Pulley Down
If you are at the gym this is one thing you can try, says Bhatnagar.
In a standing upright position hold a pulley, place it over the backside of your neck.
Row it downwards as though you are touching your feet.
Even the cable pulley down can be used in various different ways, with a recommendation from your trainer. The interesting part, however, is that it is a versatile exercise that engages your core, back, hips, legs and arms!