Men looking to tone their midsection or lose excess weight should consider abdominal workouts. If used effectively and regularly, simple exercises can transform the waistline and help achieve a flat stomach. Russian twists, sit-ups, and lying leg raises are among the options for men looking to incorporate abdominal exercises into their routines.
Russian Twists
Begin the exercise lying on a flat surface with your feet firmly on the floor, with your legs at a 90-degree angle, shoulder-width apart. Extend your hands directly above the body, with arms stretching from left to right as far as they can go; you should feel your abdominal muscles contract.
Perform the Russian twist without a weight at first, then add a low weight that feels comfortable, such as a dumbbell, weight disc, or exercise ball. Perform three sets of 8-12 repetitions every other day.
Sit-Ups
Sit-ups can be performed anywhere on a flat surface. Lie on your back --- on a mat, if desired --- and place your hands on either side of your head while bending the knees. Slowly raising your upper torso, bring your elbows to touch your knees. Just as slowly, return your body to its starting position. Make sure you do not fall back down during the exercise; by keeping your abs contracted, you will work the muscles more effectively. Perform three sets of 10-20 repetitions.
Lying Leg Raises
Start by lying with your back on the floor, hands under the buttocks. Keeping your legs straight, lift them just above the ground. This is the holding position you will maintain when you lower your legs back down between repetitions.
Next, lift your legs higher, until they above your chest; return them to the holding position to complete one rep. Repeat 10 to 15 times for a thorough workout, keeping your back firm to the ground and legs straight.
To vary this exercise, you can place a medicine ball between your legs, or hold your legs for 10 seconds after you bring them back to the holding position.
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