STANDING CABLE CRUNCH

Attach a rope to a high-pulley cable. Stand with your back to the weight stack and hold one end of the rope on the left side of your head and the other end on the right.

Crunch your torso down. Pause, then return to the starting position. Do 10 to 15 repetitions.

Do 10 to 15 repetitions.

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WEIGHTED CRUNCH

Lie on your back with your knees bent, and hold a weight plate or dumbbell on your chest. (If that’s too hard, just do a traditional crunch.) Slowly crunch up, bringing your shoulder blades off the floor. Pause, then lower yourself to the starting position.

Do 10 to 15 repetitions.

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PULSE-UP

Lie with your hands under your tailbone and your legs extended straight up toward the ceiling, perpendicular to your torso.

Lift your hips off the floor in a straight line. Pause, then lower your hips .

Do 10 to 15 repetitions.

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FIGURE-8 CRUNCH

Lie on your back with your knees bent at a 90-degree angle, squeezing a light medicine ball tightly between them, and place your feet flat on the floor. Place your fingers behind your ears, then slowly raise your head, shoulders, and feet off the floor.

Keeping your torso up, move your knees in a figure-8 motion. Each figure-8 is one repetition.

Do 10 to 15 repetitions.

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MEDICINE-BALL TORSO ROTATION

Hold a medicine ball or basketball in front of you as you kneel and sit back on your heels. Quickly twist to your left and set the ball down behind your back.

Twist to the right and pick up the ball, then bring it around to your left and set it down again. That’s one repetition.

Do 10 to 15 repetitions.

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