If you want amazing abs, you need to do effective exercises that will tighten and tone the area. Even if you perform hundreds of sit-ups each day, it does not guarantee you'll get a six-pack. Keep in mind that abdominal exercises are only one part of the equation. You need to eat a calorie-controlled diet and spend at least three to five days a week performing cardio exercise.
Bicycle Maneuver
During a 2001 study commissioned by the American Council on Exercise, the bicycle maneuver was found to be one of the best exercises to work the rectus abdominis muscles and obliques. Lie flat on an exercise mat with the knees bent and the spine pressed into the floor. Lift the knees in the air to make a 90-degree angle, Pump the legs as if you are pedaling a bicycle. As you pump, lift the right elbow to the left knee and then the left elbow to the right knee. Repeat for a total of two sets of 12 reps for each side.
Planks
Planks should be part of any man's abdominal workout. Lie in the prone position on an exercise mat to begin. Lift the body up by resting on the forearms and toes. Your spine, hips and neck should all be in alignment. The difficulty of the plank lies in how long you hold the pose. Give the abs a good workout by holding the move for at least 30 seconds each time.
Considerations
If you want to add more difficulty to your abdominal workout, you may decide to use equipment. Keep in mind that abdominal exercisers are typically not more effective than traditional floor exercises and avoid infomercial gadgets as part of your ab workout. But two pieces of equipment you can use are the captain's chair and an exercise ball.
Additional Exercises
Your abs are more engaged when you perform a crunch on an exercise ball. To start, sit on the ball with your feet planted on the floor. Roll the body back until your stomach is parallel with the floor. Place your hands behind your head and contract the abs as you move the upper body forward. Release and repeat for two to three sets of 10 to 12 reps. For the captain's chair, place your forearms on the machine's padding and grip the handles. Your feet dangle until you lift them to your chest. Release to the starting position. Perform one to two sets of 10 reps.
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