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Best Core Workouts For Men

Published May 22, 2019
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

best-core-workouts-for-men
<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"Best Core Workouts For Men", "datePublished":"May 22, 2019", "description":"The best core workouts for men give you more than a six pack—they make you stronger and healthier, too.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/05/Best_Core_Workouts_For_Men.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">What Are the Core Muscles?</a></li> <li><a href="#section2">Why is Core Training Important?</a></li> <li><a href="#section3">How Do Men Strengthen Their Core?</a></li> <li><a href="#section4">Do Core Workouts Improve My Fitness?</a></li> <li><a href="#section5">Will Doing Core Exercises Give Me a 6-Pack?</a></li> <li><a href="#section6">3 Best Core Workouts For Men</a></li> <li><a href="#section7">Best Core Workouts For Men—Wrapping Up</a></li> </ul> </div> <section> <p align="justify">When men think of a nice physique, they think about having abs. A strong, toned core is a sign of both health and strength. Perhaps picturing yourself with a six-pack is <a href="https://www.warriormade.com/content/exercise/3-simple-tips-for-workout-motivation" target="_blank" rel="noreferrer">enough motivation</a> to get you to start working out. </p> <p align="justify">But the best core workouts for men aren’t only about training your abs. If you pick the right exercises, you’ll build the muscles for a six-pack <i>and</i> be healthier, stronger, and pain-free.</p> <p align="justify">Here’s everything guys need to know about their core: why <a href="https://www.warriormade.com/content/exercise/4-best-core-exercises-for-beginners" target="_blank" rel="noreferrer">core training</a> is important, and our three favorite exercises you can do right at home to strengthen your midsection.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/core-muscles-diagram-0177.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/core-muscles-diagram-0177.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/core-muscles-diagram-0177.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/core-muscles-diagram-LR-0177.jpg" class="img-fluid" alt="core-muscles"> </picture> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What Are the Core Muscles?","acceptedAnswer":{"@type":"Answer","text":"The core isn’t just your abs. The muscles in your core include the transverse abdominis, the obliques, lower back, hips, and even glutes.\n\nThink of your core as the place where all movement starts—you can’t run, squat, lunge, or even walk without your core muscles stabilizing your spine."}}]}</script> <h2>What Are the Core Muscles?</h2> <p align="justify">The core isn’t just your abs. The muscles in your core include the transverse abdominis, the obliques, lower back, hips, and even glutes. </p> <p align="justify">Think of your core as the place where all movement starts—you can’t run, squat, lunge, or even walk without your core muscles stabilizing your spine.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/man-running-on-road-outside-0177.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/man-running-on-road-outside-0177.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/man-running-on-road-outside-0177.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/man-running-on-road-outside-LR-0177.jpg" class="img-fluid" alt="man-running-on-road"> </picture> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Why is Core Training Important?","acceptedAnswer":{"@type":"Answer","text":"Core training is important because every movement we make and position we hold is an extension of our core. A strong core is a sign of strength, health, and functionality.\n\nIt’s easy to see how a strong core is beneficial for working out, but it’s just as important for everyday positions, too. Even simply sitting on the couch.\n\nFor example, a weak core is one reason people suffer from lower back pain. A weak core leads to slouching and bad posture, which causes the disks in your back to compress, your hips to tighten, and your glutes to get weak.\n\nOver time, this can lead to pain, injuries, and diminished quality of life."}}]}</script> <h2>Why is Core Training Important?</h2> <p align="justify">Core training is important because every movement we make and position we hold is an extension of our core. A strong core is a sign of strength, health, and functionality.</p> <p align="justify">It’s easy to see how a strong core is beneficial for working out, but it’s just as important for everyday positions, too. Even simply sitting on the couch. </p> <p align="justify">For example, a weak core is one reason people suffer from lower back pain. A weak core leads to <a href="https://www.warriormade.com/content/exercise/5-simple-chair-exercises-for-everyday-fitness/" target="_blank" rel="noreferrer">slouching</a> and bad posture, which causes the disks in your back to compress, your hips to tighten, and your glutes to get weak. </p> <p align="justify">Over time, this can lead to pain, injuries, and diminished quality of life.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"How Do Men Strengthen Their Core?","acceptedAnswer":{"@type":"Answer","text":"Men can strengthen their core the same way you strengthen any other muscle group. That is to say—by using effective workouts and the right exercise progressions.\n\nSince your core isn’t just your abs, good core workouts for men use compound, functional exercises that train several muscles at once. Functional core exercises are fantastic for improving posture, reducing back pain, and creating a toned, even physique."}}]}</script> <h2>How Do Men Strengthen Their Core?</h2> <p align="justify">Men can strengthen their core the same way you strengthen any other muscle group. That is to say—by using effective workouts and the right <a target="_blank" href="https://www.warriormade.com/content/exercise/6-bodyweight-leg-workout-progressions-you-can" rel="noreferrer" title="exercise progressions">exercise progressions</a>.</p> <p align="justify">Since your core isn’t just your abs, good core workouts for men use compound, <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you" rel="noreferrer" title="functional exercises">functional exercises</a> that train several muscles at once. Functional core exercises are fantastic for improving posture, reducing back pain, and creating a toned, even physique.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Do Core Workouts Improve My Fitness?","acceptedAnswer":{"@type":"Answer","text":"Absolutely. Core workouts improve your body’s ability to do all exercises, not just planks or crunches. You’ll be able to work out more often without pain by regularly training your core.\n\nA strong, stable torso is an investment in your long-term health and fitness because it keeps you going. And in terms of workout motivation, it doesn’t hurt to have noticeable abs, either."}}]}</script> <h2>Do Core Workouts Improve My Fitness?</h2> <p align="justify">Absolutely. <a target="_blank" href="https://www.warriormade.com/content/exercise/4-best-core-exercises-for-beginners" rel="noreferrer" title="Core workouts">Core workouts</a> improve your body’s ability to do all exercises, not just <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer" title="planks">planks</a> or crunches. You’ll be able to work out more often without pain by regularly training your core.</p> <p align="justify">A strong, stable torso is an investment in your long-term health and fitness because it keeps you going. And in terms of <a target="_blank" href="https://www.warriormade.com/content/exercise/3-simple-tips-for-workout-motivation" rel="noreferrer" title="workout motivation">workout motivation</a>, it doesn’t hurt to have noticeable abs, either.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Will Doing Core Exercises Give Me a 6-Pack?","acceptedAnswer":{"@type":"Answer","text":"Yes, but as the saying goes, abs are made in the kitchen.\n\nCore workouts will help you add lean muscle to your midsection, but without the right diet, excess body-fat will make it hard to show off your results.\n\nEveryone’s different, but most men need to be at or below 9 percent body-fat to have a six pack. (Women need 16 to 19 percent, in case you were wondering.)\n\nWhile a few sets of crunches or sit-ups each week won’t give you abs, consistent core workouts over time combined with healthy nutrition will."}}]}</script> <h2>Will Doing Core Exercises Give Me a 6-Pack?</h2> <p align="justify">Yes, but as the saying goes, <i>abs are made in <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer" title="the kitchen">the kitchen</a>.</i></p> <p align="justify">Core workouts will help you <a target="_blank" href="https://www.warriormade.com/content/diet/top-7-post-workout-foods-for-lean-muscle/" rel="noreferrer" title="add lean muscle">add lean muscle</a> to your midsection, but without the right diet, excess body-fat will make it hard to show off your results. <p align="justify">Everyone’s different, but most men need to be at or below 9 percent body-fat to have a six pack <sup>1</sup>. (Women need 16 to 19 percent, in case you were wondering.) <p align="justify">While a few sets of crunches or sit-ups each week won’t give you abs, consistent core workouts over time combined with <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer" title="healthy nutrition">healthy nutrition</a> will. </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section6"> <h2>3 Best Core Workouts For Men </h2> <p align="justify">Here are our three favorite at-home core workouts for men to try.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-8"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hollow-hold-0177.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hollow-hold-0177.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hollow-hold-0177.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-hollow-hold-LR-0177.jpg" class="img-fluid" alt="hollow-hold"> </picture> </div> </div> <h3>1. Hollow Holds</h3> <p align="justify">Our first favorite isn’t one specific exercise, but a position that will apply to all your reps when it comes to core strength. </p> <p align="justify">A perfect hollow hold means two things: <i>tight glutes</i> and <i>“glued”</i> abs. Squeeze your glutes, bring your pelvis forward, and flex your abs so everything in your midsection is tight and together.</p> <p align="justify">See the kneeling plank demonstration below for an example.</p> <p align="justify">What looks like an almost exaggerated hunch is actually his conscious effort to keep his abs flexed and compact. A good cue to remember is “glue”—<i>glue your abs</i> down instead of letting your belly flare out.</p> <p align="justify">Hollow holds can be challenging to do at first, but being able to is a sign your core is strong and healthy. </p> <p align="justify">We cue the same hollow position for some of our favorite <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer" title="beginner exercise">beginner exercises</a>, like hollow inchworms or kneeling planks.</p> <p align="justify"><b>Try This Core Workout</b>: Practice holding a hollow in a kneeling plank for 20 to 30 seconds every day for a week. Focus on squeezing your glutes and keeping your abs glued.</p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-PLANK.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KNEELING-PLANK.mp4" type="video/mp4"> </video> </div> <h3>2. Planks</h3> <p align="justify"><a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you" rel="noreferrer" title="Planks">Planks</a> rock as a <a target="_blank" href="https://www.warriormade.com/content/exercise/the-5-best-calf-exercises/" rel="noreferrer" title="functional fitness exercise">functional fitness exercise</a>, but we love them most for another reason. They’re very easy to progress or modify. No matter what your fitness is like right now, there’s a perfect plank progression you can start with that’s safe and effective. </p> <p align="justify">Over time, you can build up to more challenging versions.</p> <p align="justify"><a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer" title="beginners">For beginners</a>, try the kneeling plank, or add in kneeling side planks for an oblique workout.</p> <p align="justify">No matter where you’re at with planks, always maintain a good hollow position!</p> <p align="justify"><b>Try This Core Workout</b>: Do a one week plank challenge. Starting at either 30 or 60 seconds, do one set of planks each day for as long as you can. Every day for the next 7 days, add 3 to 5 seconds to your plank.</p> <p align="justify">You might beat your score by over 30 seconds in just a week.</p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SIT-TO-STAND.mp4" type="video/mp4"> </video> </div> <h3>3. Squats</h3> <p align="justify">You’re thinking, <i>“What? Aren’t squats an exercise for your legs?”</i></p> <p align="justify">They are, but they’re also a fantastic core workout for men. Here’s why. When you do <a target="_blank" href="https://www.warriormade.com/content/exercise/step-by-step-guide-on-how-to-do-perfect-squats" rel="noreferrer" title="perfect squats">perfect squats</a>, your core is active and your upper body stays flexed throughout the entire exercise—you can’t lean over or slouch. </p> <p align="justify">Believe it or not, all this stabilization in your midsection makes your abs, obliques, lower back, and glutes strong and healthy. </p> <p align="justify">Squats, like planks, are easy to progress. Beginners can start with <a target="_blank" href="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/SPLIT_SQUAT_LEFT_SIDE.gif" rel="noreferrer" title="sit to stands">sit to stands</a>, and you can work your core and lower back more with unilateral exercises like <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer" title="split squats">split squats</a>.</p> <p align="justify"><b>Try This Core Workout</b>: To prove squats work your core, do a superset workout with squats and planks. Do 15 squats (or sit to stands), then hold a 20 second plank without resting. See if your core isn’t already tired when you start!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section7"> <h2>Best Core Workouts For Men—Wrapping Up</h2> <p align="justify">Your core isn't just your abs, but all the muscles that help you move through workouts and daily life. Your core is an extension of all movements. So whether you want to get healthier or get a six-pack, functional core exercises are the best way to go.</p> <p align="justify">For men, pick <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you" rel="noreferrer" title="functional exercises">functional exercises</a> like hollow holds, planks, and even squats to build strength in your torso. Paired with the right diet and community, getting below 9 percent body-fat to show off those abs is entirely possible.</p> <p align="justify">Community, you say? Yeah, a <a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/" rel="noreferrer" title="like-minded people">tribe of like-minded people</a> that also want to transform their bodies will help you achieve your goals much faster. </p> <p align="justify">That’s why we built <a target="_blank" href="https://www.warriormade.com/" rel="noreferrer" title="Warrior Made">Warrior Made</a>: to surround you with the best coaches, the most effective workouts, and the right community all without leaving your house. </p> <p align="justify"><a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/" rel="noreferrer" title="Join us">Join us</a> and get access to the #1 home workout system available online. <h3>Resources</h3> <ol> <li><a target="_blank" href="https://www.livestrong.com/article/119867-body-fat-percentage-abs/" rel="nofollow noreferrer" title="Body Fat Percentage for Abs">Body Fat Percentage for Abs</a></li> </ol> </section> </article>

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