Every guy wants a strong and lean midsection.
And hey, why not?
Get into a plank position on a stability ball.
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While keeping your torso still, move your forearms in a circle.
Then, switch directions.
Squeeze your shoulder blades together, and don’t let your lower back sag.
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7 Best Exercises for Men to Gain Muscle Without Equipment
2.
While facing perpendicular to the cable, bring the handle to your chest.
Brace your core, squeeze your glutes, and keep your shoulders and hips directly over your knees.
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Push the handle straight forward, and hold for three seconds.
Bring it back to your chest, and repeat.
Then, switch sides, and repeat.
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Single-Arm Farmer’s Carry
It doesn’t get any simpler than a farmer’s carry.
It hammers your core, increases your total-body stability, and boosts your endurance.
It even strengthens your upper traps and forearms.
Simple Yet Effective Exercises for Instant Abs That Trainers Love
4.
Horizontal Woodchops
This is a great move for core power.
Set the cable machine to chest height.
Keep the handle in front of your chest while turning.
Do NOT keep your feet stationary because it puts torque on your lower back.
Instead, spin your feet and twist your hips so that your lower spine doesn’t twist.
Ab Wheel Rollouts
A rollout is one of the best core exercises, but it’s not for beginners.
While on both knees, grab an ab wheel, and push forward.
Descend as low as you could, then pull yourself back up.
see to it to keep your arms straight and your hips extended the entire time.
To make this harder, pause at the bottom.
Salute Planks
Tired of boring old planks?
Spice it up by adding a “salute.”
Start in a plank position.
Keep your core tight and your glutes squeezed.
Bring one hand to your forehead in a salute position, and hold for five seconds.
Prevent your hips from twisting, and stay tight.
