Training

The 5 Best Ab Exercises for Men: Video Workout

By Alex Savva · November 10, 2026 · 5 min read

This video has been watched over 620,000 times. These are the five ab and core moves I use with clients at Circuit Fit in Toronto, chosen because research shows they produce much more ab activity than the traditional crunch. One honest note first: these build the muscle, but you only see abs once your body fat is low enough. That part happens in the kitchen.

1. Plank

Set up on your forearms and the balls of your feet, then bridge up so your body forms a straight line. Relax your shoulder blades back, pull your belly button in and hold for 30 seconds to a minute. It's the foundation for everything else.

2. Side plank

Training one side at a time exposes weaknesses and imbalances. Keep your forearm perpendicular to your body, your ankle, hip and shoulder in one line, and your chin off your chest. To make it harder, raise your top leg until it's about parallel with the floor.

3. Bicycle crunch

Most people do this one wrong. Fully extend the straight leg, keep your chin off your chest, and focus on bringing your shoulder up and across rather than just touching elbow to knee. Slow and controlled beats fast and sloppy.

4. Reverse crunch

Tuck your hands under your hips and bend your knees. Tilt your pelvis in to curl your hips up, then slowly lower back down. You can keep your head up with your chin off your chest, or rest it back and focus purely on the pelvic tilt.

5. Captain's chair

Support yourself on your forearms, stay tall with your shoulders back and head neutral, and pull your knees up past your waistline. Make it harder with straight legs or a scissor kick. When you start to slouch and drop, the set is over.

How to program it

  • Pick 3 moves and do 2 to 3 rounds at the end of your workout, 2 to 4 times a week.
  • Hold planks for 30 to 60 seconds. Do 10 to 15 controlled reps of the others.
  • Pair it with a modest calorie deficit and high protein so the work actually shows.

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Frequently asked questions

What are the best ab exercises for men?
Alex's top five are the plank, the side plank, the bicycle crunch, the reverse crunch and the captain's chair knee raise. In a well-known American Council on Exercise study, the bicycle crunch and captain's chair produced far more ab activity than a standard crunch.
How do I get visible abs?
Ab training builds the muscle, but you only see it once your body fat is low enough. That comes from a steady calorie deficit, enough protein, training and sleep. Ab exercises alone won't burn belly fat.
How often should I train abs?
2 to 4 times a week is plenty. Pick 3 of these moves and do 2 to 3 rounds at the end of a workout: 30 to 60 seconds for planks, and 10 to 15 controlled reps for the crunches and knee raises.
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This article is for educational purposes only and is not medical advice. Dietary supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified healthcare professional before starting any supplement, especially if you have a medical condition or take medication.

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