Core exercises are the most important part of the fitness program. Aside from planks and sit-ups, we often neglect core exercises. Still, it helps get core muscle in shape(the muscle around the pelvis and trunk). Core exercise in men usually trains the muscles in your lower back, abdomen, hips, and pelvis, which helps get better body stability and balance.
Core exercises for men help a person stay fit, and it is very important for sportspeople, as we all know that most games and physical activities require stable core strength and muscle.
If you are the one who is looking for some best core exercises for men, then this article is perfect for you as it contains all the required information. But before we move on to the list of the core exercises, we would love to discuss the benefits of core exercises so that it becomes easy for you to understand why you should train your core muscles.
Make The Most Of Core Exercise For Men
- It helps in improving respiratory function.
- Improves and strengthens the torso’s stabilization.
- Teaches the muscles to work together and effectively.
- Strengthening tightens and flattens the stomach.
- It helps in reducing or preventing pain.
#1. Ab Wheel Rollout
- Equipment needed: Ab wheel, exercise mat (if required)
- Muscles involved: erector-spinae, rectus-abdominis, core
Get yourself an ab wheel and sleep on the floor. Keep the wheel at the center beneath your shoulder. Start rolling forward until and unless you start losing tension at your core, don’t forget to tighten your abs while you move forward. Now slowly-slowly roll back to the starting position. Do three sets of this exercise, each set having ten reps. If you are a beginner, you should perform this exercise thrice a week.
#2. Hanging Leg Raise
- Equipment required- a high bar
- Muscles involved- rectus abdominis, rectus femoris, iliopsoas, core, adductors, etc.
It is one of the easiest and the most effective core exercises for men. Just go and hang on the pull-up bar and make V-shape with the help of your arms. Now, wait for a few seconds and keep both your legs straight and together. Now raise your legs slowly-slowly into the L position, and bring it back into the starting position. Perform four sets of this exercise, each set having 12 reps.
#3. Dip/Leg Raise Combo
- Equipment required- dip bar or two strong high length stools
- Muscles involved- shoulders, triceps, hip flexors, lower back, core
This is one of the most popular core exercises for men. Both professionals and beginners love doing this, as it is very effective. Make sure that you do this exercise initially as it activates all the muscles. Make yourself comfortable between the dip bar and hold the sides of the dip bar with your hand, bend your knees and raise your leg into an L-position. Hold this position for 30-40 seconds and perform three exercises.
#4. Superman Hold
- Equipment required- exercise mat
- Muscles involved- hamstring, upper traps, core, glutes
This is one of the toughest core exercises for men. Lie down on your stomach, and sleep on the floor, making the position of superman fly in the air. Extend both your legs and arms at the same time. While you perform this exercise, make sure your belly button and waist is the only thing that touches the ground. Try to hold this position for 25 seconds.
Few More Core Exercises For Men
Flutter Kick
- Equipment required- exercise mat
- Muscles involved- hip flexors, obliques, rectus abdominis
Hip Bridge
- Equipment required- exercise mat
- Muscles involved- hamstrings, lower back, core, etc.
Single-Leg Romanian Deadlift
- Equipment required- dumbbell or kettlebell
- Muscles involved- core, quads, glutes, etc
The Bottom Line
We have mentioned a few best core exercises for men that will help you build a strong and balanced tummy. If you are a beginner, make sure that you focus on your diet to see the results very soon. It is not important to go to the gym to learn about the exercises; you can use the fitness apps available on the play store. Don’t waste your time; start your 30 days fitness challenge now to get a fit body.
Frequently Asked Questions
1. Is it important to go to the gym to strengthen our core muscles?
No, it’s not important to go to the gym, you can perform the exercises at your home and still be fit.
2. Can we get abs after working out for one month?
No, it’s not possible to get abs just by working out for a month, but you can feel the changes.
3. Can we take protein powder?
If you can fulfill your daily protein requirement by meals, we suggest you not take protein powder.
4. How much time do we need to work out daily?
Working out half an hour every day is enough to stay fit.